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Morgan Smith
Stacie Draper Weatbrook
English 2010
July 16, 2016
Conquering Depression

When is the last time you heard the phrase thats depressing or that depresses me?
Similar to the way OCD is referred to nowadays, depression has become a watered down,
casually thrown around term synonymous with sad. There is a general misunderstanding as to
what true depression really means. In actuality, depression is so much more than just feeling sad.
A person afflicted with depression may experience negative emotions, poor self-esteem, low selfworth, and a loss in interest and joy in hobbies and life in general. The physical symptoms
include weight change, fatigue, low energy, inability to sleep, and much more.
The misunderstanding has spawned pages of blogs, Pinterest pins, Buzzfeed lists, etc, all
boasting how to overcome depression. There are those who label a bad day as depression and
offer advice on how to cheer up and have a positive attitude. Others are of the opinion that
making lifestyle changes such as eating a healthy diet and exercising will lessen depression
symptoms. Some reel off the perfect essential oil blends to beat the blues. I have always believed
that a positive attitude, healthy diet, and a good exercise routine can increase quality of life and
happiness. However, depression is a serious, debilitating medical condition that requires a more

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direct, specialized treatment plan. The best course of action for anyone with depression is to
consult a professional - be it a doctor, psychiatrist, pharmacologist, or psychologist.
Exercise is one action in a list of ten natural treatments recommended by Dr. Cook, a
well-educated psychiatrist and director of the Depression Research Clinic Program at UCLA.
(Feature.) He states that exercise temporarily boosts feel-good chemicals called endorphins.
The keyword here is temporarily. Researchers of the study Physical Activity Is Not A Panacea
For Depression After All, oppose Dr. Cooks claim that exercise is beneficial in treating
depression symptoms. The study monitored 361 patients with major depression as they
participated in one-on-one sessions with a physical activity facilitator over the span of one year.
The conclusion? Research found that there was no positive effect on depressive symptoms or
medication use up to 12 months [of the study].
Why is consulting a professional the best thing to do? Lets hear it from those who have
experienced it first-hand. I conducted a survey of eighty people who have been afflicted with
depression. Participants were given a list of common depression treatments and asked how
effective each action was in treating depression symptoms. As you see in the table below, the
actions with the most votes for effectiveness are doctor appointments, talk therapy, and
antidepressants, respectively.

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Action

Not

Somewha

Very

Uncertai

Effectiv
28%

t
52%

Effectiv
0%

n
9%

Talk Therapy

18%

46%

18%

3%

Antidepressants
(Counseling)
Exercise

18%

43%

22%

5%

8%

30%

15%

6%

Diet Change

15%

15%

10%

7%

Herbal Supplements

17%

17%

9%

5%

Other

4%

6%

6%

2%

Doctor Appointments

Survey says a depressed individual has a 65% chance of getting better through the use of
antidepressants, a 64% chance of getting better through talk therapy, and visiting a doctor gives a
patient a 52% chance of getting better. Less than half of participants attribute exercise as being
an effective treatment for depression. Only a quarter of participants claim that diet changes and
herbal supplements helped them. This goes to show that the best route for treating depression is
through professional treatment. Natural treatments do have a small impact, but it is not enough to
conquer depression for the majority of people.
It is unfortunate to see that the percentages of very effective responses are only slightly
better than the responses of not effective, across the board. Somewhat effective responses
are the highest for each action. There are a number of factors that could explain why this is. An
important element of determining the effectiveness of each action is the level of adherence to
instruction and commitment. My survey attempted to gauge participants commitment to each
action by asking how long each applicable action was put in place before it was determined that
the action was not effective, somewhat effective, or very effective. This question failed to gather

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adequate information to determine participants commitment, the scarce number of answers were
not chartable and many participants skipped the question altogether.
A similar study was conducted by Hansson, Jayanti, and Owe, titled What Made Me
Feel Better? Patients Own Explanations For The Improvement Of Their Depression. The
research gives a wider range of actions taken to improve depression symptoms. Ultimately,
professional treatment won out in this study, also. The top three treatments that participants
stated improved their depression symptoms are consulting a psychiatrist, taking antidepressants,
and consulting a psychologist. The difference between a psychiatrist and a psychologist is not
commonly understood. A psychiatrist and a psychologist are both trained to treat mental health
issues, and both professions place importance on talking through the issues, life events, and
symptoms. However, psychiatrists are medical doctors, have the authority to prescribe
medications, and generally look at the issue biologically and chemically. Psychologists study the
mind and human behavior and generally look at the issue from a behavioral and emotional
standpoint, they do not have authority to prescribe medications. As seen in both my survey, and
the study, What Made Me Feel Better? individuals found the most success in professional
treatment.
One of the most important benefits of seeking professional treatment is obtaining an
individual exam and a personalized diagnosis and treatment plan. Consulting a doctor could be a
complete game changer for an individual with depression symptoms. Hyperthyroidism shares
many of the same symptoms as depression, such as low energy, sleepiness, a down mood, and
weight gain. Sleepiness, difficulty sleeping, attention problems, and irritability are commonly
associated with depression, but are also symptoms of sleep apnea. (Tarkan.) Speaking with a
doctor about any known symptoms will assist the individual in receiving the proper diagnosis.

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Depression has the potential to drain energy, isolate from others, take away the joy in life,
and even lead to death. With all of this and more at stake, it is critical to take effective action.
Professional treatment is proven to be the most reliable and successful. There is no one size fits
all treatment plan for a disease as complex as depression. A treatment plan created and
monitored by a doctor, psychiatrist, or psychologist will be tailored to the individuals unique
biological and environmental factors. This specialization will equip the afflicted individual with
the best possible tools for the journey of conquering depression.

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Works Cited

Feature, R. Morgan Griffin WebMD. "10 Natural Depression Treatments." WebMD. WebMD,
n.d. Web. 04 July 2016.
Hansson, Maja, Jayanti Chotai, and Owe Bodlund. "What Made Me Feel Better? Patients' Own
Explanations For The Improvement Of Their Depression." Nordic Journal Of Psychiatry
66.4 (2012): 290-296. Academic Search Premier. Web. 28 June 2016.
"Physical Activity Is Not A Panacea For Depression After All." Journal Of Sport & Exercise
Psychology 34.6 (2012): 845-846. Academic Search Premier. Web. 28 June 2016.
Tarkan, Laurie. "Are You Your Own Worst Doctor." Prevention 61.3 (2009): 38-43. Academic
Search Premier. Web. 08 July 2016.