In Ireland today, depression affects approximately one in five adults, making it one of the most prevalent mental health challenges facing the population. According to Aware's 2024 National Survey, 21% of Irish adults report an official diagnosis of depression, with many more experiencing symptoms without formal diagnosis. As our understanding of mental health continues to evolve, so too do the methods available for treatment. Online therapy has emerged as a powerful, evidence-based solution for those experiencing depression, offering professional support without the traditional barriers of location, scheduling, and accessibility.
At Feel Better Therapy, we connect you with certified Irish therapists, offering professional support from the comfort of your home. Whether you're dealing with major depressive disorder, persistent depressive disorder, or depression alongside other mental health concerns, our tailored online therapy services empower you to take control of your mental health through accessible, effective digital solutions.
Understanding Depression in the Irish Context
Depression in Ireland has seen concerning trends in recent years, with the Health Service Executive (HSE) reporting significant increases in depression-related consultations. The 2024 Aware National Survey revealed that 21% of Irish adults have received an official depression diagnosis, with higher prevalence rates among women (24%) and young adults aged 18-34 (27%).
The most common types of depression affecting people in Ireland include:
•Major Depressive Disorder (MDD): Characterised by persistent low mood, loss of interest in previously enjoyed activities, and a range of physical and cognitive symptoms that significantly impact daily functioning, affecting approximately 12-15% of the Irish population at some point in their lives.
•Persistent Depressive Disorder (PDD): Involving a chronic, longer-term depressed mood that persists for at least two years, affecting roughly 3-5% of Irish adults.
•Seasonal Affective Disorder (SAD): Particularly relevant in Ireland's climate, this form of depression relates to seasonal changes and affects approximately 2-3% of the population.
•Postnatal Depression: Affecting 10-15% of new mothers in Ireland, though often underreported and undertreated.
These conditions can significantly impact daily functioning, relationships, work performance, and overall quality of life. Many people with depression report difficulties with concentration, sleep disturbances, changes in appetite, reduced energy, and feelings of worthlessness or excessive guilt.
Unique Factors Affecting Depression in Ireland
Several factors unique to the Irish context influence how depression manifests and is experienced:
Cultural considerations: Traditional attitudes toward mental health in Ireland have historically emphasised stoicism and self-reliance, potentially delaying help-seeking behaviours. The phrase "sure, it'll be grand" reflects a cultural tendency to minimise emotional struggles. However, recent years have seen positive shifts in attitudes, with more open conversations about mental wellbeing and depression.
Economic factors and cost of living pressures: The Statista Market Forecast projects that the depression disorders market in Ireland will reach US$68.09m in 2025, reflecting both the prevalence of the condition and the economic impact. Recent cost of living increases have been linked to rising depression rates, with financial stress serving as both a trigger and maintaining factor for depressive symptoms.
Urban vs. rural experiences: Those living in rural Ireland often face different depression triggers and treatment barriers than their urban counterparts. Rural residents may experience isolation and limited access to mental health resources, with a 2024 study indicating that rural residents were 42% less likely to access mental health services despite similar rates of depression.
Post-pandemic mental health landscape: The lingering effects of the pandemic have created new depression patterns, with many Irish people experiencing what mental health professionals term "post-pandemic depression" – a complex mix of grief, uncertainty, and readjustment difficulties. Research from the Royal College of Surgeons in Ireland found that 29% of adolescents described their mental health as "bad" or "very bad" in the post-pandemic period.
Common Barriers to Seeking Help for Depression
Despite the prevalence of depression, many Irish people face significant barriers to accessing appropriate support:
Stigma and misconceptions about depression: Although improving, stigma remains a considerable obstacle. A 2024 survey found that 38% of Irish adults would be reluctant to tell others if they were experiencing depression or receiving treatment. Common misconceptions, such as viewing depression as a personal weakness rather than a medical condition, continue to prevent people from seeking help.
Limited access to specialists: Many parts of Ireland, particularly rural areas, have insufficient numbers of mental health professionals specialising in depression treatment. HSE data indicates that some counties have less than half the recommended number of therapists per capita, creating "treatment deserts" where quality care is difficult to access.
Long waiting lists for public mental health services: Public mental health services often have waiting lists extending to several months for depression treatment. For those experiencing depression, these delays can lead to worsening symptoms and increased suffering.
Energy and motivation barriers specific to depression: Unlike many other health conditions, depression itself creates barriers to treatment through symptoms like fatigue, low motivation, and hopelessness. The effort required to research therapists, schedule appointments, and travel to in-person sessions can feel insurmountable when struggling with depression.
Online therapy addresses many of these barriers, offering a solution that is accessible, convenient, and designed to accommodate the specific challenges faced by those experiencing depression.
The Science Behind Online Therapy for Depression
The effectiveness of online therapy for depression is supported by a robust and growing body of research. Far from being a compromise or second-best option, digital therapeutic interventions have demonstrated outcomes comparable—and in some cases superior—to traditional face-to-face therapy for depression.
Research Evidence Supporting Online Therapy Effectiveness for Depression
In Ireland specifically, the HSE's digital mental health initiatives have shown promising results. A 2023 evaluation of the national digital cognitive behavioural therapy (CBT) service in Ireland revealed that 59% of users with clinical levels of depression achieved "reliable improvement" after completing online therapy programmes. This success rate closely mirrors that of traditional therapy services.
A landmark study conducted by University College Dublin in 2024 compared outcomes for 380 patients with major depressive disorder, randomly assigned to either online or in-person cognitive behavioural therapy. The results showed no statistically significant difference in symptom reduction between the two groups after 12 weeks of treatment, with both showing approximately 55% of participants experiencing meaningful clinical improvement.
Internationally, the evidence is equally compelling:
•A 2024 meta-analysis published in the Journal of Affective Disorders, examining 42 randomised controlled trials with over 4,200 participants, found that online therapy for depression produced outcomes equivalent to face-to-face therapy, with an effect size difference of just 0.15 (considered negligible in clinical terms).
•Research from the University of Oxford demonstrated that properly supported online cognitive behavioural therapy (CBT) for depression resulted in recovery rates of 62%, comparable to the 65% typically seen in face-to-face therapy.
•A 2025 longitudinal study tracking patients for two years found that gains made through online depression therapy were maintained at follow-up, dispelling concerns about the durability of improvement.
Specific Therapeutic Approaches That Work Well Online for Depression
Several evidence-based therapeutic approaches have been successfully adapted for online delivery, with particularly strong results for depression:
Cognitive Behavioural Therapy (CBT): The most extensively researched approach for online depression treatment, CBT works by helping clients identify and challenge negative thought patterns while gradually changing depression-maintaining behaviours. Digital CBT programmes for depression have shown success rates comparable to face-to-face CBT, with the added benefit of integrated tools for thought recording and activity scheduling.
Behavioural Activation: This approach focuses on increasing engagement with rewarding activities and reducing avoidance behaviours—key issues in depression. Online behavioural activation has demonstrated particular effectiveness, with digital activity scheduling and monitoring tools enhancing the therapeutic process.
Mindfulness-based Cognitive Therapy (MBCT): Combining mindfulness practices with cognitive therapy elements, MBCT helps prevent depression relapse by changing the relationship with negative thoughts. Online MBCT programmes, often incorporating guided audio and video exercises, have demonstrated effectiveness in reducing depressive symptoms and preventing recurrence.
Interpersonal Therapy (IPT): Focusing on improving interpersonal relationships and social functioning, IPT addresses key areas often affected by depression. Online adaptations have shown promising results, particularly when combining video sessions with structured digital exercises addressing relationship patterns.
How Technology Enhances Rather Than Hinders the Therapeutic Process for Depression
Far from being an impediment to effective therapy, technology offers several enhancements to the therapeutic process for depression treatment:
Digital mood tracking and symptom monitoring: Online therapy platforms often include features for monitoring mood, energy levels, sleep patterns, and other depression symptoms between sessions. This real-time data collection provides valuable insights that might be lost with weekly in-person sessions alone. Research indicates that clients who use these tracking tools show greater improvement than those who don't, partly because the data helps identify patterns and triggers that might otherwise go unnoticed.
Secure communication platforms: Modern encrypted video conferencing creates a secure environment for therapeutic conversations. Many clients report feeling more comfortable discussing depressive symptoms from their own homes, where they feel safe and relaxed. This can be particularly important for depression, where leaving home can feel overwhelming during severe episodes.
Accessibility features that overcome depression-related barriers: Digital platforms can accommodate various needs, including options for text-based communication when speaking feels too difficult, flexible scheduling when energy levels fluctuate, and session reminders that help counteract depression-related memory and motivation difficulties.
Between-session support and resources: Online therapy platforms typically include structured resources for between-session practice, such as mood-lifting activities, thought records, and guided exercises. Studies show that consistent practice between sessions is a significant predictor of positive outcomes in depression treatment, and online platforms have demonstrated improved engagement rates compared to traditional paper-based homework.
The evidence is clear: online therapy represents a scientifically validated approach to depression treatment, with results comparable to traditional methods and several unique advantages that can enhance the therapeutic experience.
How Online Depression Therapy Works at Feel Better Therapy
At Feel Better Therapy, we've developed a comprehensive approach to online depression therapy that combines evidence-based techniques with the convenience and accessibility of digital delivery. Our process is designed to provide personalised, effective support for anyone experiencing depression in Ireland.
The Client Journey from Sign-up to Treatment
Initial assessment process: Your journey begins with a thorough assessment of your depression symptoms, history, and goals. This helps us understand your unique situation and needs. Our assessment combines standardised depression measures (such as the PHQ-9 and other specific scales) with open-ended questions about your experiences. This comprehensive approach ensures we capture both the clinical aspects of your depression and your personal experience of it.
Therapist matching system: Based on your assessment, we match you with a therapist who specialises in depression treatment and whose approach aligns with your preferences. Our matching algorithm considers over 15 factors, including therapeutic specialisation, communication style, and specific depression expertise. This personalised matching significantly increases the likelihood of a strong therapeutic alliance—a key factor in successful depression treatment.
Session structure and frequency: Most clients begin with weekly 50-minute video sessions, though this can be adjusted based on your needs and circumstances. Your therapist will work with you to establish a clear treatment plan with specific goals and milestones. As you progress, session frequency may be adjusted, typically moving to fortnightly sessions as you develop stronger depression management skills.
Specific Techniques Used for Depression Management
Our therapists are trained in multiple evidence-based approaches for depression treatment, allowing them to tailor interventions to your specific needs:
Cognitive restructuring for negative thought patterns: This core technique helps you identify and challenge the negative thoughts that fuel depression. Your therapist will guide you through recognising common thinking traps (such as catastrophising, overgeneralising, or black-and-white thinking) and developing more balanced, realistic perspectives. Online tools allow you to document these thought patterns between sessions, creating a comprehensive record of your progress.
Behavioural activation for motivation and engagement: Depression often creates a cycle of withdrawal and inactivity that further worsens mood. Your therapist will help you gradually increase engagement with potentially rewarding activities, even when motivation is low. Digital activity scheduling and monitoring tools help track your progress and identify which activities most effectively improve your mood.
Mindfulness practices for rumination: Learning to observe depressive thoughts without becoming entangled in them is a powerful skill for depression management. Your therapist will guide you through mindfulness exercises specifically designed for depression, with digital resources available for practice between sessions. These might include guided meditations, breathing exercises, and grounding techniques tailored to your specific depression presentation.
Goal-setting and progress tracking: Setting achievable goals and monitoring progress is particularly important in depression treatment, where the condition itself can create a sense of hopelessness about improvement. Your therapist will help you establish meaningful, attainable goals and use digital tools to track your progress, providing concrete evidence of your steps forward.
Between-session Support and Resources
Treatment doesn't stop when your session ends. Our approach includes comprehensive between-session support:
Digital worksheets and exercises: Access to personalised depression management tools through our secure client portal. These might include thought records, activity scheduling tools, mood journals, and specific exercises based on your treatment plan.
Mood tracking tools: Our platform includes tools to monitor your mood, energy levels, sleep patterns, and other relevant factors. This data helps both you and your therapist understand patterns and progress, allowing for treatment adjustments as needed.
Crisis support protocols: While online therapy sessions occur at scheduled times, we ensure you have appropriate support for moments of heightened distress. This includes clear guidance on managing crisis situations, access to emergency resources, and protocols for additional support when needed.
Privacy and Confidentiality Measures
We understand that privacy concerns can be a barrier to seeking help for depression. Our platform incorporates multiple layers of protection:
Secure platform details: All therapy sessions take place on our encrypted platform, which meets the highest standards for healthcare data protection. Video sessions are never recorded, and all communication is end-to-end encrypted.
Data protection compliance: Our services fully comply with GDPR and Irish healthcare privacy regulations. You maintain control over your data, with clear information about how it's used and stored.
Creating a safe virtual space: We provide guidance on setting up a private, comfortable environment for your therapy sessions. This includes practical tips for ensuring confidentiality in your home or chosen location for sessions.
Through this comprehensive approach, we provide online depression therapy that is personalised, evidence-based, and designed to fit seamlessly into your life.
Benefits of Online Therapy Specifically for Depression
Online therapy offers several unique advantages that make it particularly well-suited for depression treatment. These benefits address many of the common barriers that prevent people from seeking or continuing with traditional therapy.
Convenience Factors Particularly Relevant to Depression Sufferers
Eliminating travel barriers when motivation is low: For many people with depression, the energy required to prepare for and travel to an in-person appointment can feel overwhelming. Online therapy eliminates these demands, allowing you to access professional support without leaving your home. This is particularly valuable during severe depressive episodes when even basic self-care tasks feel challenging.
A client recently shared:
"There were days when I could barely get out of bed, let alone drive across town for an appointment. Being able to connect with my therapist from home meant I could still get help on my worst days—exactly when I needed it most."
Accessing therapy from a comfortable, familiar environment: The comfort of your own space can create an ideal setting for depression treatment. Being surrounded by familiar objects and comforts can help reduce the additional stress that might be present in an unfamiliar office setting. This sense of safety can be particularly beneficial when discussing difficult topics or when feeling vulnerable due to depression.
Flexible scheduling accommodating energy fluctuations: Depression often causes significant fluctuations in energy and functioning. Our online therapy offers greater scheduling flexibility, including evening and weekend appointments, allowing you to schedule sessions when you typically have more energy. This flexibility means you're more likely to be fully present and engaged during therapy—a key factor in successful depression treatment.
Privacy Benefits
Reduced stigma concerns: Despite positive changes in attitudes toward mental health, many people still worry about being recognised when attending therapy for depression. This concern can be particularly acute in smaller communities or professional settings where privacy feels limited. Online therapy eliminates this concern entirely, allowing you to access support without these worries.
Anonymity aspects that can facilitate openness: The slight psychological distance created by the online environment can actually help some clients discuss depression more openly. Research has shown that many people feel more comfortable disclosing difficult thoughts and feelings in digital formats, a phenomenon sometimes called the "online disinhibition effect." This can accelerate the therapeutic process, particularly when discussing shame-laden aspects of depression.
Control over therapeutic environment: Online therapy gives you greater control over your therapeutic space, allowing you to create conditions that feel safe and comfortable. This might include having comfort items nearby, being able to adjust lighting and temperature to your preferences, or even having a pet present for emotional support—options rarely available in traditional therapy settings.
Consistency Advantages
Fewer missed appointments: Weather, minor illness, transport issues, and other common barriers to attending in-person therapy rarely affect online sessions. This consistency is particularly important for depression treatment, where regular support and reinforcement of techniques leads to better outcomes. Research indicates that clients in online therapy have significantly lower cancellation rates than those in traditional settings.
Regular practice of techniques: The online format makes it easier to integrate therapy into daily life. Rather than trying to remember and apply techniques discussed in an office setting, you can often practice them in your actual living environment, with guidance from your therapist. This contextual learning can make skills more readily transferable to daily life.
Easier integration into daily life: The skills learned in therapy need to be applied in real-world settings to effectively manage depression. Online therapy bridges the gap between the therapeutic space and daily life, making it easier to transfer and apply depression management techniques to the situations where you need them most.
Cost-effectiveness
Reduced associated expenses: While the session fee is just one cost of therapy, traditional in-person treatment often involves additional expenses: transport costs, parking fees, childcare during appointments, and time away from work. Online therapy eliminates these associated costs, making treatment more economically accessible—an important consideration given the financial strain that often accompanies or exacerbates depression.
Value of early intervention: By removing barriers to access, online therapy makes it easier to seek help earlier, before depression symptoms become severe. This preventative approach can reduce the overall duration and intensity of treatment needed, providing better value in the long term and potentially preventing more serious outcomes.
These benefits make online therapy an excellent option for many people experiencing depression, combining clinical effectiveness with practical advantages that address many common barriers to treatment.
Client Experiences: Depression Treatment Success Stories
The effectiveness of online therapy for depression is perhaps best illustrated through the experiences of those who have benefited from it. While every person's journey is unique, these anonymised case studies highlight how online therapy has helped individuals with different depression presentations.
Major Depressive Disorder (MDD)
David, a 42-year-old accountant from Dublin, had been experiencing severe depression for nearly a year before seeking help. His symptoms included persistent low mood, loss of interest in previously enjoyed activities, significant weight loss, and thoughts of death (though not suicidal intent). The depression had begun affecting his work performance and straining his marriage.
"I'd been putting off getting help because the thought of explaining my situation to a stranger face-to-face felt impossible. Somehow, starting therapy online made that first step less daunting."
Working with his online therapist, David learned to identify the negative thought patterns maintaining his depression and began challenging his beliefs that he was "broken" or "failing." The digital thought record provided through our platform helped him document these patterns and practice cognitive restructuring between sessions. His therapist also introduced behavioural activation strategies to gradually increase his engagement with potentially rewarding activities.
After 16 weeks of online therapy, David reported a 70% reduction in his depression symptoms as measured by the PHQ-9 scale. He particularly valued the ability to schedule sessions in the evening after work:
"Being able to have therapy at 7pm meant I didn't have to explain my absences at work or make up excuses. That privacy was incredibly important to me while I was still coming to terms with my depression."
Depression with Anxiety
Aoife, a 29-year-old teacher from Cork, was experiencing depression alongside significant anxiety. Her symptoms included persistent sadness, excessive worry, sleep disturbances, and difficulty concentrating. These issues were affecting her teaching performance and personal relationships.
"As a teacher, I was terrified of being seen entering a therapist's office by a parent or colleague. Online therapy meant I could get the help I needed without that fear."
Through online sessions, Aoife worked with her therapist on both depression and anxiety management techniques. She learned to recognise how anxiety and depression were interacting and reinforcing each other, and developed strategies for breaking this cycle. The online format allowed her therapist to provide resources specifically tailored to this common comorbidity.
"The digital resources were incredibly helpful. Having guided exercises and worksheets available on my phone meant I could practice techniques whenever I needed them, not just during or right after sessions."
After five months of online therapy, Aoife had made significant progress. Her depression symptoms had reduced substantially, she was sleeping better, and she had developed effective strategies for managing anxiety when it arose. She continues to use the digital tools provided during therapy to maintain her progress.
"I don't think I would have sought help if online therapy hadn't been an option. The convenience and privacy made treatment possible for me when traditional therapy felt too overwhelming."
Persistent Depressive Disorder (PDD)
John, a 51-year-old farmer from rural County Kerry, had experienced low-grade depression for most of his adult life. He described himself as "just a gloomy person" and had never considered therapy until his adult daughter encouraged him to seek help. His symptoms included chronic low mood, low self-esteem, low energy, and poor concentration.
"Living 40 minutes from the nearest town made regular therapy seem impossible, especially with the farm to manage. When my daughter explained I could talk to someone from my own home, it suddenly seemed doable."
John's treatment focused on challenging long-held negative beliefs about himself and the world, while gradually introducing more pleasurable and meaningful activities into his daily routine. His therapist helped him recognise that his depression was not an unchangeable personality trait but a treatable condition.
"I was skeptical that talking to someone through a computer could help with something I'd lived with for decades. But being able to have sessions in my own home, surrounded by familiar things, actually made it easier to open up."
After eight months of online therapy, John reported that while he still experienced some depressive symptoms, their intensity had decreased significantly, and he had developed a new understanding of his condition and effective tools for managing it. He particularly valued the flexibility of online sessions:
"There's no way I could have committed to driving into town every week for months on end. The farm doesn't allow for that kind of regular absence. Being able to schedule therapy around my farm responsibilities made consistent treatment possible for the first time."
These stories represent just a few of the many successful outcomes we've seen through online depression therapy. While the specific techniques and timelines vary based on individual needs, the consistent themes are accessibility, flexibility, and the effective integration of therapy into daily life—benefits that make online therapy particularly valuable for depression treatment.
Is Online Therapy for Depression Right for You?
While online therapy offers many benefits for depression treatment, it's important to consider whether this approach aligns with your specific needs and circumstances. This section will help you assess whether online therapy might be the right choice for you.
Self-assessment Questions to Consider
Severity of symptoms: Consider how your depression is currently affecting your life. Is it causing significant distress or interfering with your daily functioning? Are you experiencing physical symptoms like sleep disturbances, appetite changes, or fatigue? Online therapy is appropriate for mild to moderate depression and many cases of severe depression, though some complex presentations may benefit from additional support.
Technology comfort level: How comfortable are you with video calls and digital tools? While our platform is designed to be user-friendly, basic comfort with technology will enhance your experience. Consider whether you have:
•A device with a camera and microphone (computer, tablet, or smartphone)
•A reliable internet connection
•A basic understanding of video calling
Home environment considerations: Do you have access to a private, quiet space for therapy sessions? Consider whether you can:
•Find a space where you won't be overheard or interrupted
•Set aside uninterrupted time for sessions
•Create a comfortable environment conducive to therapeutic work
When Online Therapy Might Be Especially Beneficial for Depression
For those with motivation/energy barriers to attending in-person: If your depression makes it difficult to summon the energy for travel, preparation, and in-person social interaction, online therapy allows you to access treatment without these additional demands. You can engage in therapy from a comfortable, familiar environment while conserving energy for the therapeutic work itself.
For clients with comorbid social anxiety: If your depression is accompanied by social anxiety or discomfort in new environments, online therapy allows you to access treatment without facing these additional stressors. This can be particularly valuable in the early stages of therapy when building the therapeutic relationship.
For people with busy schedules or caregiving responsibilities: If work commitments, family responsibilities, or caregiving duties make it difficult to attend regular in-person appointments, online therapy offers the flexibility to fit treatment into your life. Evening and weekend appointments are more readily available, and you'll save time by eliminating travel.
For rural residents: If you live in an area with limited access to mental health professionals specialising in depression, online therapy connects you with qualified specialists regardless of your location. This is particularly valuable for those seeking specialised depression treatment that might not be available locally.
When Traditional Face-to-Face Might Be Preferable
Severe crisis situations: If you're experiencing thoughts of harming yourself or others, or are in acute psychological distress, immediate in-person assessment may be more appropriate. Online therapy is most effective when you're stable enough to engage in the therapeutic process.
Certain complex co-occurring conditions: If you have multiple mental health conditions requiring coordinated care from several providers, or if you have conditions that significantly impact your ability to engage with digital formats, traditional settings might offer more comprehensive support.
Strong preference for in-person interaction: While many people adapt quickly to the online format, if you strongly believe that you would benefit from being physically present with a therapist, your preference is valid and important to consider.
How to Make the Most of Online Depression Therapy
If you decide that online therapy is right for you, these strategies can help you maximise its benefits:
Creating a comfortable therapy space: Designate a specific area for your therapy sessions that feels private and comfortable. Consider:
•Using headphones for better audio and increased privacy
•Ensuring good lighting so your therapist can see you clearly
•Having water and tissues nearby
•Using a comfortable chair that supports good posture
Minimising distractions: Take steps to reduce interruptions during your therapy time:
•Turn off notifications on your devices
•Let household members know you need privacy during this time
•Consider using a "do not disturb" sign if needed
•Close unnecessary applications on your device
Preparing for sessions: A few minutes of preparation can enhance your therapy experience:
•Reflect on what you want to discuss before the session begins
•Review any homework or practices from the previous week
•Take a few moments to transition mentally into "therapy mode"
•Have any relevant notes or questions ready
Online therapy for depression can be highly effective when approached with commitment and engagement. By considering these factors and preparing appropriately, you can create an optimal environment for your therapeutic journey.
Practical Tips for Managing Depression Between Sessions
Effective depression management extends beyond your therapy sessions. The skills and strategies you learn need to be practiced and integrated into your daily life. These practical tips and resources can support your progress between sessions.
Digital Resources That Complement Therapy
Recommended apps: Several evidence-based applications can support your depression management practice:
•Mood tracking apps that help identify patterns and triggers
•Guided meditation and mindfulness apps for managing negative thoughts
•Activity and goal-setting tools that support behavioural activation
Online worksheets and exercises: Your therapist will provide personalised resources through our secure platform, which might include:
•Cognitive restructuring worksheets for challenging depressive thoughts
•Behavioural activation planning guides
•Mood journals for tracking triggers, symptoms, and coping strategies
Guided meditations: Mindfulness and meditation practices have strong evidence for depression reduction. Your therapist may recommend specific guided practices tailored to your particular depression presentation, accessible through our digital resource library.
Simple Daily Practices
Behavioural activation strategies: Small, consistent actions can help counter depression's impact on motivation and engagement:
1.Start with very small, achievable activities (even just five minutes)
2.Schedule specific times for these activities rather than waiting for motivation
3.Notice and record how you feel before, during, and after the activity
4.Gradually increase the duration and complexity of activities as you build momentum
Mood tracking: Monitoring your mood can help identify patterns and progress:
1.Rate your mood at the same times each day (e.g., morning and evening)
2.Note factors that might have influenced your mood (sleep, activities, social contact)
3.Look for patterns over time rather than focusing on day-to-day fluctuations
4.Share these observations with your therapist to inform treatment
Self-compassion exercises: Depression often involves harsh self-criticism. Practicing self-compassion can help counter this:
1.Notice self-critical thoughts without judgment
2.Consider how you would respond to a friend expressing the same thought
3.Offer yourself the same kindness you would offer others
4.Practice brief self-compassion meditations when self-criticism is intense
Creating a Supportive Environment
Setting boundaries: Learning to protect your mental wellbeing through healthy boundaries is an important part of depression management:
•Practice saying no to commitments that deplete your energy
•Communicate your needs clearly to others
•Limit exposure to people or situations that consistently worsen your mood when appropriate
Establishing routines: Predictable patterns can help counter depression's impact on motivation and structure:
•Consistent sleep and wake times
•Regular meals
•Scheduled pleasant activities, even brief ones
•Daily movement or exercise, even if gentle
Building a support network: While maintaining confidentiality about your therapy, consider:
•Identifying trusted friends or family who understand depression
•Joining online support communities
•Being clear about what kind of support is helpful for you
These practices complement your therapy work, helping to reinforce and extend the benefits of your sessions. Remember that consistency is more important than perfection—even small, regular efforts can lead to significant improvements in depression management over time.
Conclusion
Depression affects thousands of Irish people, impacting quality of life and limiting potential. Yet with appropriate support, depression can be effectively managed, allowing for a return to meaningful activities and improved wellbeing. Online therapy has emerged as a powerful, evidence-based approach to depression treatment, combining clinical effectiveness with unprecedented accessibility and convenience.
The research is clear: online therapy produces outcomes comparable to traditional face-to-face therapy for depression, with success rates that match or sometimes exceed in-person treatment. This effectiveness, combined with the removal of common barriers like travel requirements, scheduling constraints, and concerns about privacy, makes online therapy an excellent option for many people experiencing depression.
At Feel Better Therapy, our approach combines evidence-based therapeutic techniques with the advantages of digital delivery. Through secure video sessions with qualified Irish therapists specialising in depression treatment, comprehensive between-session resources, and personalised treatment plans, we provide effective support tailored to your unique needs and circumstances.
The journey to managing depression begins with a single step—reaching out for support. Whether you're experiencing major depressive disorder, persistent depressive disorder, or depression alongside other concerns, professional help can make a significant difference. The accessibility of online therapy means that support is available regardless of your location, schedule, or energy levels.
The most important factor is not which format you choose, but that you take that crucial first step toward addressing your depression. With the right support, techniques, and practice, depression symptoms can be substantially reduced, allowing you to reclaim aspects of life that depression may have limited.
Taking the Next Step in Your Mental Health Journey
If you're considering therapy for depression, we encourage you to complete our form so we can match you with an online therapist best suited for your specific needs. Our team is committed to providing compassionate, effective support for your mental health journey through our secure online therapy platform, designed to offer the convenience, accessibility, and effectiveness that modern mental health care demands.
