I'm sorry to hear that you're struggling with depression, and I understand how discouraging it can be if your previous attempts to seek help didn't provide the expected relief. It's important to remember that managing depression often involves a combination of strategies, and what works for one person may not work for another. Here are some additional steps you can take to deal with depression:
Consider Different Therapies: If one form of therapy didn't work for you, it might be worth exploring other types of therapy, such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), or mindfulness-based therapies. Different therapeutic approaches can address specific aspects of depression.
Seek a Second Opinion: If you felt that the previous psychologist wasn't a good fit or didn't understand your concerns fully, consider seeking a second opinion from another mental health professional. Finding the right therapist can be a critical factor in the success of therapy.
Medication Evaluation: Consult with a psychiatrist or a medical doctor to discuss the option of medication. Medications for depression, such as antidepressants, can be effective for some people in managing symptoms.
Engage in Support Groups: Joining a support group with others who have experienced or are experiencing depression can be beneficial. It provides a sense of community and understanding and may offer practical coping strategies from people who've been through similar challenges.
Practice Self-Care: Prioritize self-care activities that can help improve your mood and well-being. This may include exercise, spending time in nature, getting enough sleep, maintaining a balanced diet, and engaging in activities you enjoy.
Avoid Self-Isolation: Depression can lead to feelings of isolation, but staying connected with supportive friends and family members can provide comfort and understanding during difficult times.
Limit Negative Influences: Be mindful of media consumption and social media use, as exposure to negative content can worsen depressive feelings.
Set Realistic Goals: Set small, achievable goals for yourself and celebrate each accomplishment, no matter how small. Gradually working towards bigger goals can boost your sense of accomplishment and self-esteem.
Stay Patient and Persistent: Overcoming depression takes time and effort. Be patient with yourself and understand that healing is a gradual process.
Crisis Hotlines: If you ever find yourself in a crisis or need immediate support, don't hesitate to call a crisis hotline in your country. They are available 24/7 and can provide help and resources.
Remember that dealing with depression can be challenging, and it's okay to ask for help from multiple sources. It's essential to be persistent in finding the right combination of strategies and support that work best for you. If you are struggling, consider reaching out to a mental health professional again or seeking support from other resources available in your community.