Evidence-Based Telehealth Strategies for Managing Depression

April 24, 2025

Research-Backed Methods For Managing Depression Through Telehealth

It’s perfectly normal to experience sadness occasionally—it’s one of many emotions that communicate important messages to our body and mind. However, when sadness becomes prolonged and severe, it may indicate a mental health condition like depression. Mental health professionals agree that if profound sadness and feelings of hopelessness persist for more than two weeks and negatively impact your daily functioning, these could be symptoms of depression.

If you’ve received a depression diagnosis or suspect you might be experiencing depression, several research-backed coping strategies can help you navigate your symptoms, and telehealth services like ReachLink can provide professional support along the way.

Understanding Depression

Depression is a mood disorder classified in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) characterized by persistent, intense sadness and a significant loss of interest in daily activities. This serious mental health condition can adversely affect your thoughts, actions, and feelings, substantially interfering with your ability to function.

Depression encompasses several disorders, including major depressive disorder, seasonal affective disorder, persistent depressive disorder, and postpartum depression. Depressive symptoms also appear prominently in bipolar disorder and can occur alongside various other mental health conditions, including anxiety disorders, eating disorders, and substance use disorder.

According to the American Psychiatric Association, “Depression is a common and serious medical illness that negatively affects how you feel, think, and act. It is also treatable. Depression causes feelings of sadness or a loss of interest in activities you once enjoyed. It can lead to a variety of emotional and physical problems and can decrease your ability to function at work and home.”

Because depression significantly influences how you act, think, and feel, it can dramatically impact your life. Symptoms often make it difficult to take interest in or enjoy previously pleasurable activities—a psychological effect called anhedonia. This mood disorder can impair functioning across multiple domains, including work, school, social relationships, and other areas of daily life.

Recognizing Depression Symptoms

Identifying depression begins with recognizing its symptoms. While depression manifests differently across individuals, mental health professionals have identified several common symptoms:

Psychological: Anhedonia (difficulty experiencing pleasure), concentration or decision-making problems, thoughts of death or suicide, or fixation on past failures
Emotional: Persistent sadness or depressed mood, frequent crying, feelings of worthlessness, guilt, emptiness, or hopelessness
Physical: Significant changes in sleep and eating patterns, weight fluctuations, energy loss, persistent fatigue, slowed speech and movements, or unexplained physical pain

Common risk factors for depression include brain chemistry, genetics, personality traits, and environmental factors.

When left untreated, depression can cause numerous physical, cognitive, and psychological changes. It can alter brain structure and function, potentially leading to more frequent or worsening episodes. Depression can also impact physical health, causing digestive issues, pain, fatigue, and other complications.

Depression Treatment Approaches

According to the National Institute of Mental Health, standard treatments for depression include medication, psychotherapy, or a combination of both approaches. For cases that don’t respond to these methods, brain stimulation therapies may be considered. Through ReachLink’s telehealth platform, mental health professionals can develop a comprehensive treatment plan tailored to your specific needs and circumstances.

Effective Strategies for Coping with Depression

While therapy with a licensed mental health professional—such as those available through ReachLink’s video sessions—is often the most effective approach for managing depression, several methods can help you minimize the condition’s impact on your daily life.

Develop Adaptive Coping Skills

Coping skills are actions that help control unwanted emotional reactions or soothe your nervous system. Depression symptoms often cause significant psychological, physical, and mental stress, but practical coping mechanisms can help you manage these symptoms and reduce their impact on your mood, thoughts, and behaviors.

Effective coping skills may include:

Journaling or expressive writing, like poetry
Singing or playing an instrument
Virtual or in-person social time with friends and family
Interacting with pets
Taking time for self-care
Spending time outdoors
Maintaining a nutritious diet
Establishing healthy sleep patterns
Engaging in physical activity
Practicing mindfulness or meditation
Using positive affirmations
Taking a relaxing shower or bath
Redirecting attention when fixated on stressful thoughts
Avoiding substance use

Create Achievable Milestones

Depression often affects motivation and energy levels, making previously manageable tasks seem overwhelming. Breaking tasks into smaller, more achievable goals and celebrating milestones can help. Completing items on your to-do list can boost confidence and make it easier to overcome depression symptoms.

Combat Isolation Through Connection

Research shows that many people with depression isolate themselves, often believing their problems aren’t worth troubling others or that they don’t deserve support. Some find it helpful to personify depression—recognizing that depression is “lying” when it suggests you don’t matter or shouldn’t reach out. Through ReachLink’s telehealth services, you can maintain connection with a therapist even when leaving home feels impossible.

Prioritize Physical Wellbeing

A healthy body supports a healthier mind. Eating a balanced diet, maintaining regular physical activity, and establishing good sleep hygiene are crucial aspects of mental wellbeing. According to the Anxiety and Depression Association of America, while depression can deplete energy, taking small initial steps before building to larger ones often yields positive results.

Practice Self-Compassion

Managing depression is not a quick journey. Taking the process one day at a time and showing yourself compassion is essential, especially on difficult days when symptoms intensify or coping feels harder. While you might feel pressure to “get better” quickly, healing occurs at its own pace and requires patience.

Challenge Negative Thinking

Depression acts as a filter for thoughts, emotions, and actions, making positive thinking difficult. Challenge negative thoughts using positive thinking techniques. Affirmations can provide reassurance during difficult moments. While shifting thought patterns won’t eliminate all symptoms, it can help reshape your outlook.

Acknowledge Your Emotions

Developing emotional intelligence helps you identify, understand, and process feelings, while emotional literacy enables effective communication about your needs. Recognizing emotions makes it easier to identify depression symptoms and their effects. Research shows that suppressing emotions can harm both mental and physical health.

Reach Out for Professional Support

According to the National Institute of Mental Health, approximately 7% of American adults experience major depressive disorder annually. If symptoms persist for two weeks or longer and interfere with multiple areas of your life, connecting with a mental health professional through ReachLink’s telehealth platform can provide valuable guidance and support.

Depression can make even basic tasks like attending appointments challenging. ReachLink’s telehealth services allow you to connect with licensed therapists from the comfort of your home. A recent study confirms that online therapy is a viable alternative to traditional face-to-face treatments for depression. Cognitive-behavioral therapy, commonly offered through telehealth, helps identify unhealthy