Self-help groups for depression

Self-help groups – an established support system

Self-help groups are a popular form of support for coping with a wide range of problems. From alcohol and drug abuse to mental health issues or cultural support. Of course, there are also self-help groups for people suffering from depression. It is important to note that self-help groups are not the same as group therapy. To be classified as therapy, a group meeting must meet several criteria, including the presence of a professional (usually a psychotherapist) who is specially trained to observe and interpret group interactions. General self-help groups, on the other hand, are less restricted in this sense. Participation in such a group is not official therapy per se, but it has a therapeutic effect that should not be underestimated.

Self-help groups are based on the exchange of personal experiences related to the group’s goal. The process takes place in a safe environment. It may or may not be guided, but the presentation and discussion of problems is led by the participants. For most people, this is a completely new experience. Sharing feelings of guilt, shame, worthlessness, grief, etc. often causes a considerable amount of discomfort and unrest. Precisely because everyone contributes, is allowed to feel “uncomfortable” and receives positive feedback, a great sense of empathy and camaraderie develops.

“Strangers” as ideal support

Some people would argue that it is better to simply exchange ideas with a group of friends or family. However, being strangers to each other is more beneficial than it sounds. It may be both: more uncomfortable, but also more beneficial. The dynamic you get when talking to family can be very helpful. However, the following disadvantage cannot be ruled out: the conversations remain stuck in the same closed circle, where no new information or perspectives can be gained. Sometimes it is easier to discuss problems with people who have had the same experiences and do not have to worry that someone will be concerned or overly emotional. The type of feedback you get from emotionally connected people is different from that of strangers. Some participants also prefer self-help groups because of poor family relationships, which also make them feel less alone with their condition.

People who suffer from mental health issues sometimes feel ashamed and believe that their situation is too bad to talk about. Sharing this experience with someone who is going through the same thing is an eye-opener for many. It allows them to identify with most of the other participants and feel less like an “oddball”.  They increasingly feel that they can cope better with the situation and are no longer overwhelmed by it. Feelings of helplessness are reduced.

Be an inspiration to the group

Depression is usually associated with feelings of worthlessness, lack of self-confidence, weakness, etc. During their time in a self-help group, participants find themselves in two very therapeutic positions. On the one hand, they are the ones who open up, get things off their chest and receive comfort. On the other hand, they can themselves – often unexpectedly – be an inspiration or help to someone else. Receiving gratitude, being considered useful and valued by a stranger: these are often powerful changes in how you see yourself and inspiring feedback that promote self-acceptance and self-esteem. This experience is very powerful and difficult to find in a normal environment.

Another way to help others is to join a volunteer organisation or volunteer at a place of your choice. Whether it’s at your local church, a homeless shelter, a soup kitchen or an animal shelter, it will distract you from negative thoughts, encourage activity and lead to empathetic interaction with people (or animals) who are also going through tough times in their lives.

It’s worth sticking with it

These positive changes increase over time. The more frequently and regularly participants attend their group, the better they cope with depression, the happier and less isolated they feel, and the more self-confident and influential they feel. This is especially true for long-term participation, which shows increased stress resistance and greater serenity. In fact, self-help groups can make a similarly important contribution to well-being as family or partners can.

No substitute for medical treatment

Despite all the positive support that a self-help group can offer, it is important to know that it is not an alternative to medical treatment. Rather, it is a supportive tool for those affected to further promote their recovery. Perhaps the idea of a self-help group is too daunting, or there are no such groups in the immediate vicinity. In this case, online groups could be an alternative that can have equally positive effects. Even reading transcripts from self-help groups can help.