ACT for Depression

ACT for Depression

In 2017, over 17 million adults in the United States had one or more episodes of major depression, costing the country approximately $210.5 billion. Statistics from the World Health Organization (WHO) say depression is the leading cause of physical and mental disabilities around the world. Fortunately, it can be treated with depression treatments like medication, psychotherapy, and electric shock therapy, but they don’t work for everyone.

What is depression?

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) defines depression as a loss of pleasure in daily life or a depressed mood that lasts two weeks or longer. Common symptoms include insomnia, eating too much or too little, lack of energy, inability to concentrate, and feelings of worthlessness.

It’s normal to feel sad when we’ve lost a relationship or flunked an exam, but that’s different from clinical depression. When we’re grieving a loss, our feelings range from moments of despair to memories of good times. When we’re clinically depressed, we have a lingering sense of hopelessness and low self-worth.

There are several types of depression, including these:

  1. Persistent depressive disorder
  2. Postpartum depression
  3. Psychotic depression
  4. Seasonal affective disorder
  5. Bipolar depression

Persistent depressive disorder is a depressed mood that lasts for two years or longer, although symptoms may range from severe to moderate. Psychotic depression includes persistent depression with psychotic symptoms. Bipolar depression is a mood disorder with cycles that range from despondency to euphoria. (A less extreme form is called hypomania.)

How Talk Therapy Helps Depression

Psychotherapy, or talk therapy, involves working individually with a counselor or as part of a group. The goal is to identify the triggers that lead to depression and learn how to deal with them in these ways:

  1. Recognizing and solving or improving problem areas
  2. Identifying distorted thinking that contributes to negative feelings
  3. Recovering a sense of accomplishment or control in life.
  4. Looking at learned behaviors and thoughts that lead to depression

Having a strong support system is an important part of depression treatment, and a therapist can help friends and loved ones understand their role in recovery. A counselor knows how to smooth broken relationships, encourage forgiveness and cooperation, and educate others about depression. Because depressive episodes are likely to recur, it’s crucial to change negative thinking and be prepared to deal with difficulties in productive new ways.

What is Acceptance and Commitment Therapy?

Acceptance and Commitment Therapy (ACT) inspires people to stop feeling guilty about their feelings and embrace them for what they are. ACT works well with mindfulness-based therapy, a philosophy that encourages listening to our inner voice, acknowledging the thought, examining it, letting it go, and returning to breathing.

Mindfulness, a favorite of researchers, focuses on the present moment, a strategy that lends itself well to practices like yoga and meditation. The research includes two types: mindfulness-based stress reduction and mindfulness-based cognitive therapy (MBCT).

How ACT Helps Treat Depression

Acceptance and commitment therapy for depression concentrates on three principles:

  1. Accepting a reaction and staying present
  2. Choosing a course of action
  3. Taking action in that direction

When there’s something we have no control over, whether it’s a habit that’s hard to change or illness that won’t go away, we must accept it before we can move forward. Otherwise, we’re stuck, listening to a repetitive track playing in our minds and reminding us of our helplessness. ACT for depression encourages us to accept what we can’t change and do the best we can with what we have.

Try these techniques for acceptance:

  1. Observing actions and thoughts without acting
  2. Noticing weaknesses but remembering strengths
  3. Being willing to make mistakes
  4. Accepting challenges without trying to avoid or escape them
  5. Reminding self of being in control of behavior and thoughts

Another important part of ACT for depression is learning to diffuse uncomfortable situations. If we can recognize our distorted or irrational thoughts for what they are and let them pass, our feelings don’t feel so overwhelming. These five strategies help:

  1. Observing thoughts and feelings
  2. Asking if thoughts are rational
  3. Paying attention to inner chatter
  4. Countering negative self-talk with positive
  5. Reassessing the situation with new skills

ACT depression treatment can be learned in a short time, but its effects are long-lasting. Stepping back from feelings and practicing new ways of responding improves self-esteem and lowers the risk of recurring depressive episodes.

How TMS Works in Conjunction with ACT

Transcranial magnetic stimulation, or TMS, is a safe, non-invasive therapy, especially when used with techniques like ACT for depression. TMS sends a current from an electromagnetic coil to the scalp to stimulate the mood-controlling area of the brain. TMS, which is approved by the Federal Drug Administration (FDA) for depression, helps people who haven’t responded to other kinds of therapy.

According to Harvard Health, 50% to 60% of depressed people who don’t get relief from medications get help from TMS. Of those, 1 in 3 undergo a complete remission. Results last for an average of just over one year, but the treatment can be repeated. Patients usually see benefits within the first six weeks.

TMS can help people who haven’t responded to medication or talk therapy very well, or it can be combined with medication and psychotherapy to improve outcomes. Results are not permanent, but treatments can be repeated.

Get Help Now

At Pulse TMS, we use the latest transcranial magnetic treatments to help you overcome the isolation and frustration that comes with depression. If you haven’t found relief from depression through medication and talk therapy or you want to strengthen your already successful therapy, TMS may help is as little as one cycle of treatments. Even if you’ve had traditional shock therapy, or ECT, with no improvement, you may still benefit from TMS.

TMS is a simple procedure that requires no anesthesia, and you can go back to work the same day. Our diverse team of experts come from the fields of medicine, psychology, and technology. Contact us now for a free assessment.