This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.

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Treatment option 32: Going to counseling and/or entering a treatment program

Self-help books are great, but many people find that lack of knowledge about mental health isn’t their biggest barrier to self-improvement. When major life changes like many of those discussed in this book feel too difficult, counseling is often extremely helpful. A good therapist will guide you to explore the mental and emotional roadblocks that keep you from following through on your goals.

Counseling can be expensive and time-consuming. Still, for many people, the investment is worth it as it can greatly improve your quality of life. If you choose this mode of treatment, find a counselor who specializes in depression and who you can be completely honest with. Have clear goals and commit to the process. Prepare to hear feedback that might make you a bit uncomfortable, and, possibly most important, choose a counselor you respect and feel respected by.

Group therapy classes are another option and can be more cost effective than one-on-one counseling.

In On Becoming a Better Therapist: Evidence-based Practice One Client at a Time, Barry Duncan reviews studies showing that more often than not, counseling is an effective way to manage mental health disorders like depression. Most counseling failures result from client dropout, client noncompliance, or the lack of a strong client-counselor bond. This is good news, because all three of these factors are within your control.

Mild to moderate depression can often be treated with weekly one-on-one therapy sessions. People currently experiencing severe depression, though, might need significantly more support. If you are in crisis or having persistent thoughts of suicide or self-harm, seek a higher level of care. Intensive day treatment programs and inpatient treatment programs save lives.

If you are currently in crisis or have complex mental health needs, and you need help finding counseling or other treatment, the U.S. Department of Health & Human Services has a national helpline that offers referrals at samhsa.gov/find-help/national-helpline.

If you have persistent thoughts of suicide, please call the 24-hour National Suicide Prevention Lifeline at 800-273-8255.

If desired, add “going to counseling” and/or “entering a treatment program” to your depression treatment plan. Then decide on next steps and write them on your short-term and/or long-term to-do list.

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