how to drastically improve your depression …...in multiple ways as well – for example, by taking...
TRANSCRIPT
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How To Drastically
Improve Your Depression
Treatment Plan
Brought to you by:
850,000+ Fans on Facebook 2+ BILLION Post Views Followers From 189
Countries Founders of the Depression Traffic Lights Framework Founders of the
Depression Bootcamp Founders of the Support Not Stigma App Founders of the
Support Not Stigma Store
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© Copyright 2019 The Depression Project
Reproduction of this book or any portion thereof is not allowed without the express
permission of The Depression Project.
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Hey there,
My name’s Mathew Baker – along with my brother Danny I’m the co-founder of The
Depression Project, and through interacting with literally tens of thousands of people who
struggle with depression, one thing that’s very clear is that those who end up overcoming
depression follow a treatment plan that adheres to four key ingredients in particular. So, in this
e-book, I’m going to detail what each of those four ingredients are, so that by the time you’ve
finished reading it, you’ll know exactly what you need to do in order to drastically
improve your depression treatment plan
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KEY INGREDIENT #1: Your Treatment
Plan Must Involve Fighting Back Against
Depression At Each Of The Five
“Battlegrounds” Where It Attacks You
As you can see, depression attacks you in a multitude of ways – through difficult situations,
negative thoughts, painful emotions, by negatively impacting your behaviours and by affecting
you physically.
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Therefore, in order to take control of your life back from depression, you need to retaliate
in multiple ways as well – for example, by taking actions to change your circumstances,
challenge negative thoughts, ward off painful emotions, and actions that positively impact your
behaviours and how you feel physically.
This is a key area where your current depression treatment plan almost certainly isn’t
up to par, because instead of fighting back against depression at each of the five
“battlegrounds”, you’re in all likelihood only fighting back against at most one or two of
them. The most common example of this is by relying solely on anti-depressant medication to
combat depression. By altering brain chemistry (e.g. by increasing serotonin levels), anti-
depressant medication helps you retaliate against depression at the “Physical Reactions
Battleground” – however, it does very little to defend you from depression at any of the other
battlegrounds. In other words:
❌ Taking medication doesn’t help you resolve toxic situations.
❌ Medication doesn’t help you overcome negative thoughts, nor can it all of a sudden
make you have high self-esteem or be able to re-frame past negative situations to be able to
serve you rather than squash you.
❌ Medication can’t teach you how to regulate your emotions so that you feel less pain and
more pleasure, nor does it help you to process any guilt, shame or grief you may have grounded
in past negative and/or heart-breaking situations.
❌ Medication doesn’t automatically stop you from engaging in bad behavioural habits that
reinforce depression, and instead make you engage in positive behaviours that contribute to
you recovering.
In this way, if taking medication is your only defence against depression’s continuous
attacks, then it’s almost impossible to ever beat depression – because you’ll be losing the war
against it in at least 4 out of the 5 battlegrounds.
Another example I commonly encounter is where people rely solely on running or other
forms of exercise to combat their depression. Again, running and exercise can be really helpful
– just like taking medication can be really helpful – but if exercise is your only way of fighting
back against depression, then depression is going to win the war against you, because in this
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example, you’re only retaliating against depression at the “Behaviours Battleground”, while
ignoring each of the other four battlegrounds.
The good news, however, is that if you retaliate against depression at each of the FIVE
BATTLEGROUND POINTS, then with the right techniques, you can win the war against
it!
The Five Areas To Retaliate Against Depression
SITUATIONS: Learn and implement strategies that help you cope with-, resolve-, or
remove yourself from toxic situations.
THOUGHTS: Learn and implement the best cognitive strategies to help challenge and
dispel negative thoughts, and stop overthinking.
EMOTIONS: Learn and practice the best mindfulness strategies to help make you feel
grounded when things go spiralling out of control, and that help you regulate difficult and
overpowering emotions (such as anger).
BEHAVIOURS: Adopt deliberate strategies to help you cease behaviours that worsen
depression, and instead help you engage in behaviours that make you feel stronger and
healthier.
PHYSICAL REACTIONS: Learn practices that collectively increase serotonin, release
endorphins, and increase your energy levels. This may include taking medication (consult with
your doctor or psychiatrist about this).
KEY TAKEAWAY:
It's essential that your Depression Treatment Plan involves you retaliating against depression
at each of the five "battlegrounds" where it attacks you. It is not enough to retaliate against
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depression at only one or two (e.g. by relying solely on taking medication and/or exercising).
In order to beat depression, you MUST fight back at all five battlegrounds.
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KEY INGREDIENT #2: Your Treatment
Plan Must Include Strategies That Help
You COPE With Depression - And Those
Strategies Must Be HEALTHY AND
NON-DESTRUCTIVE
Strategies that help you COPE with depression is another key ingredient that your Depression
Treatment Plan really, really needs to encompass – and by that, I mean strategies that help you
deal with the immediate symptoms of your depression to prevent them from crippling you.
For example, if you find yourself feeling really stressed out and overwhelmed, what are
some of the things you can do immediately that will help you calm down?
If you find yourself feeling so miserable that you’re unable to function, what are some of
the things you can do immediately in order to give yourself a boost and feel a bit better?
If you’ve just been triggered by an unpleasant experience at work or a painful interaction
with a toxic person, then what can you do immediately to distract yourself from the incident –
so that it doesn’t go on to ruin the rest of your day (or week … or month)?
If you find yourself feeling really scared and vulnerable, what is something you can
do immediately to make yourself feel a little bit safer?
The “answers” for how to “cope” in these situations – and for how to deal with all of
the other immediate symptoms of depression – will be different for different people. For
example:
When they’re feeling overwhelmed, their heads are spinning and they can’t make any
sense of their thoughts, some people find that journalling gives them immediate relief – by
helping them organise their thoughts and be able to make sense of them.
When their depression’s suffocating them and they feel desperate for a break, some
people get immediate relief from going for a run or playing their favourite sport – because it
gets them out of their head and releases endorphins. Others get a much-needed boost from
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listening to classical music, watching a couple of episodes of their favourite television show,
reading a book, calling up a friend or having a bubble bath with incense.
When they’re having trouble sleeping at night, some people get immediate relief from
meditating, or from doing another mindfulness exercise to help them calm down and eventually
drift off to sleep.
When they’re struggling with worrying thoughts, some people find it really helpful to
continuously repeat positive mantras, such as: “In one year, this won’t matter as much as I
think it does now … in one year, this won’t matter as much as I think it does now … in one
year, this won’t matter as much as I think it does now …”
When they’re struggling with feeling scared and overwhelmed, some people find it
really helpful to continuously repeat other positive affirmations, such as: “depression is strong
but I am stronger …depression is strong but I am stronger …” and then, “I have the strength
and resources I need to get through this … I have the strength and resources I need to get
through this …” and then, “my negative past is the fuel that will catapult me to a positive future
… my negative past is the fuel that will catapult me to a positive future …”
When they’re experiencing “depression fog” or having an anxiety attack, some people
get immediate relief from doing a “grounding exercise” – like this one we posted on our
Facebook page (that has since been shared over 1,500,000 times and reached over 100 million
people ):
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Whether you employ the above examples or other equally positive, helpful strategies, it’s
essential that your Depression Treatment Plan includes a handful of ways to cope with
depression’s immediate symptoms. If it doesn’t, then you’re likely to find yourself feeling
continuously overwhelmed, continuously hopeless, extremely burned out, and constantly
suffocated by depression day-in and day-out.
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Your Coping Strategies Also Need To Be Healthy
And Non-Destructive
Now, not only is it essential that your depression treatment plan incorporates a variety of
strategies to help you cope with depression, it’s also essential that those coping strategies
are healthy – as opposed to being unhealthy and destructive.
To be perfectly clear, unhealthy and destructive behaviours are ones that, while they may
be effective in providing short-term relief from depression, in the long-run, ultimately lead to
adverse consequences. For example:
❌ Taking drugs or drinking alcohol may help to numb your misery in the short-term, but
beyond that, it leads to lowered energy levels; lowered motivation; damaged physical and
mental health; and quite possibly addiction and all of the problems associated with that.
❌ Watching too much pornography, while providing short-term relief, can also lead to an
unhealthy addiction that causes a slew of intimacy- and other relationship problems.
❌ Binge-eating, while also feeling pleasurable in the short-term, also has long-term health
ramifications such as weight gain and diabetes.
Not only that, but as we’ve hinted at, unhealthy and destructive coping strategies such as
these can easily become highly addictive, because the more you rely on them, the more
desensitized you become – and so, to get the same relief you did the first time around, you need
to up the intensity (e.g. consume more alcohol or drugs; watch more “extreme” porn and/or
watch it more often; or eat more and more comfort food). This of course accelerates the long-
term negative effects these unhealthy behaviours have on you, which can make you turn to
them even more, which causes even more negative long-term ramifications, which makes you
turn to them even more … and so the cycle goes and goes, and the worse your depression
ultimately becomes.
For this reason, it’s essential that your coping strategies are healthy and non-destructive like
we said. These may include exercise, positive affirmations, journalling, mindfulness exercises,
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calling up a friend when you’re feeling low, doing something else you enjoy like watching your
favourite television show, and grounding exercises – just to name a few.
KEY TAKEAWAY:
It's essential that your Depression Treatment Plan includes strategies to help you cope with the
immediate symptoms of your depression - so that you can get some short-term relief from them,
and to prevent those symptoms from completely overwhelming and suffocating you. Not only
that, but it's essential that those coping strategies are healthy and non-destructive - so that
despite giving you short-term relief, they don't have adverse consequences in the long-run.
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KEY INGREDIENT #3: In Addition To
Helping You Cope With Depression, Your
Treatment Plan Must Involve
Implementing Strategies That Help You
RECOVER From Depression
This is another extremely, extremely important area where, based on the answers you gave in
the quiz, your current depression treatment plan needs a lot of improvement Now,
you may be wondering – what is the difference between coping with depression
and recovering from depression? Well, while strategies that help you cope with depression are
focused on dealing with the immediate symptoms of your depression to stop them from
crippling you, strategies focused on recovering from depression are all about dealing with
the underlying causes of your depression so that over time, the symptoms of your
depression become less and less intense, and ultimately, are no longer part of your life.
For example, if one of the underlying causes of your depression is low self-esteem, then a
“recovery strategy” would focus on building up your self-esteem.
If one of the underlying causes of your depression is thinking negatively, then a “recovery
strategy” would be geared towards training your brain to re-frame negative situations to see
them more positively, and to remove negativity from your life.
If one of the underlying causes of your depression is being in a toxic relationship, then a
“recovery strategy” would involve making the relationship healthier – or if that’s not possible,
distancing or extracting yourself from that relationship.
If one of the underlying causes of your depression is a traumatic event that happened in your
childhood, then a “recovery strategy” would involve helping you come to terms with this
traumatic event so that it doesn’t hold you back from living the life you deserve.
When it comes to each of these underlying causes of depression – as well as many others
like heartbreak or perfectionism – if they are never dealt with through one or more “recovery
strategies”, then they will always be present, and therefore, they will always lead to depression.
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It’s like if you have a broken leg: if you never get surgery to fix it, your leg will always be
broken – or at best, it will heal a little bit over time, but never close to completely, and never
in a way that that broken leg won’t trouble you. You might be able to “cope” with that broken
leg by using crutches, or by limping on your good leg to limit the pressure you put on your bad
leg – but without a clear strategy to recover (i.e. surgery), your broken leg will never, ever get
better. Well, the same goes for when you struggle with depression: this can be thought of as
having a “broken mind”, and while it’s essential to know how to cope with the immediate
symptoms of a broken mind so that those immediate symptoms don’t cripple you, it’s also
essential to address the underlying reasons why it’s broken – otherwise, it won’t heal.
This is one of the most important things that the Depression Treatment Quiz tested –
whether you were learning enough recovery strategies to help you address the underlying
causes of your depression. Based on your answers, I don’t believe you are, so you really,
really, REALLY need to address this in your revamped treatment plan.
KEY TAKEAWAY:
To improve your depression treatment plan, it's essential that you start to learn strategies that
not only help you COPE with depression, but that also help you RECOVER from depression.
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KEY INGREDIENT #4: An Effective
Treatment Plan Involves Implementing
The RIGHT Strategies At The RIGHT
Time
Since founding The Depression Project and interacting with thousands of its members, I’ve
realized that without knowing it, a lot of people sadly are not implementing the right strategies
at the right times. In particular, it’s been my observation that:
❌ Many people focus on recovering from depression when they should be focused
on coping with depression – which often leads to them feeling very burnt out, being completely
crippled by their immediate symptoms, and consequently concluding that recovery strategies
like cognitive behavioural therapy or acceptance and commitment therapy don’t work at all.
❌ Even more unfortunately, when people focus on coping at times when it’s in their best
interests to focus on recovering, then like we’ve said, by virtue of not dealing with the
underlying causes of their depression, their broken mind won’t heal – which leads them to
conclude that no matter what they do, that they are destined to be plagued by depression for
the rest of their life.
Based on your responses to the Depression Treatment Quiz, I’m guessing that at some point,
you’ve either thought, experienced or done something similar. If that’s the case, then I don’t
blame you – not because coping strategies (or in particular recovery strategies) “don’t work”,
but rather, because there’s very little guidance on how to apply them at the right times.
Consequently, through no fault of your own, you’ve in all likelihood applied them at
the wrong times, and when they inevitably haven’t worked, you’ve concluded that the
strategies themselves don’t work – or that you’re a hopeless failure for not being able to make
them work – and either way, that you’re destined to be depressed for the rest of your life.
But NONE of this is true. Here’s what is:
1. You are not a hopeless failure, and coping and recovering strategies do work – they
just haven’t for you yet because in all likelihood, no one has ever shown you when to
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apply them, based on your current capacity for action and the current intensity of your
symptoms.
2. Once recovery strategies like cognitive behavioural therapy and others are applied
based on your current capacity for action and the current intensity of your symptoms,
they will work, and you can then take back control of your life from depression.
To help you instantly know how to use the exact right strategy at the exact right time, I’ve
created The Depression Traffic Lights Framework.
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Red Zone
This is when the symptoms of your depression are very intense, and metaphorically speaking,
you feel like you’re drowning. When this is how you feel, your capacity to do things like
exercise or learn new “recovery strategies” like how to challenge negative thoughts is low, so
your objective should be healthy, non-destructive “coping strategies” that make you feel safe
and comfortable. Like we’ve previously talked about, these may include:
Doing something that brings you pleasure – such as watching your favourite television
show, playing with your cat, or listening to classical music.
Journalling.
Positive affirmations.
Talking to a close friend or a loved one who’s really good at distracting you or giving
you a boost.
The grounding exercise I touched upon to help you deal with “depression fog” or an
anxiety attack.
Orange Zone
This zone is categorized by moderate depressive symptoms, and instead of drowning, you feel
like you’re “treading water”. When you’re in this state, you have more capacity for action and
growth than you do when you’re in the “Red Zone”, so instead of comfort eating or watching
television in bed, the best thing you can do for yourself is turn to a more proactive “coping
strategy”, such as:
Going for a run or playing your favourite sport;
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Meditation or a mindfulness exercise.
Additionally, when you’re in the “Orange Zone”, it’s also an ideal time to learn and/or
implement relatively simple “recovery strategies”, such as:
How to combat worrying thoughts by challenging their validity, searching for a more
positive/accurate way to view the situation/circumstance that you’re worrying about, or asking
yourself: “if a friend was in my position, would I be catastrophizing their situation in the same
way that I’m catastrophizing my own?”
You could learn some simple strategies to help you avoid common negative thinking
patterns like “black or white thinking” or “filter thinking”.
You could learn some simple techniques to help you cope with feeling overwhelmed –
such as how to break down big tasks into a handful of smaller, more manageable ones; and
how to accept what you can and can’t do.
Green Zone
You can be said to be in the “Green Zone” when at present, your depressive symptoms are mild
and you feel alright – or to continue our metaphor, when you feel like you’re “floating on the
water”. In such a state, you have much more capacity for action and growth than you do when
you’re in the “Red” or “Orange Zones” – and for this reason, it’s important to take advantage
of that energy by learning and implementing “recovery strategies” that help you deal with the
underlying causes of your depression. For example:
Learning how to re-train your brain to love yourself for healthy reasons – as opposed to
loving yourself for unhealthy reasons or not loving yourself at all.
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Developing a plan of action for how to effectively deal with – or extract yourself from
– a toxic situation.
Learning how to deal with a traumatic past event, so that it doesn’t continue triggering
you again and again.
REVELATION #1: Why Therapy, Self-Help Books,
And Other “Recovery Strategies” May Not Have
Worked For You In The Past
Psychotherapuetic techniques that help you re-train your brain to love yourself for healthy
reasons, for example, are akin to learning how to ride a bike: in time they become easy,
extremely useful skills to have – but at the start they’re tricky and require a lot of focus. For
this reason, they should primarily be learned in the “Green Zone”, when your depressive
symptoms are mild and your capacity for action and growth is high. However, what a lot of
people with depression do is try to first learn psychotherapeutic techniques and other recovery
strategies while they’re in the “Red Zone”. In this case, though, it’s highly unlikely that such
techniques will work, because at that point in time, your symptoms are too crippling, and
your capacity is too low to be able to effectively comprehend and apply them.
It’s like if a cyclone hits a village: while it’s swirling through the streets and destroying
everything in its path, the best thing you can do is to find somewhere safe to hide – not start
trying to rebuild the houses that have just been knocked down.
Well, the same thing goes for depression: when you’re in the “Red Zone”, your objective
should be safety and comfort – NOT learning complex psychotherapeutic techniques for the
very first time. Like I’ve said, if you try to learn such techniques at that time, they’re not going
to work, and then you’ll conclude that the techniques themselves don’t work or that you’re a
“failure” for not being able to make them work – when really, you’ve just tried to learn them
at the incorrect time ❌❌
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REVELATION #2: Why You Often Find Yourself
In The “Red” And The “Orange Zones”, And
Perhaps Have Falsely Convinced Yourself That
Depression Is A Part Of You And That You’ll Never
Overcome It
Like I’ve said, when you’re in the “Green Zone” with mild depressive symptoms and at your
maximum capacity for action and growth, the best thing you can do for yourself is to learn
psychotherapeutic techniques and other skills that will empower you to combat your depression
and to eventually overcome it. However, what many people primarily do instead is the same
things they were doing in the “Orange” and “Red Zones”, when they had a low capacity for
action and growth – such as binge-watching TV, and other things that give them comfort. This
is a MAJOR problem, because if you’re always prioritizing comfort and safety and you never
prioritize action and growth, then you will never develop the skills and insights you need to
overcome your depression. Instead, to continue our previous metaphor, you’ll stay “floating on
the water” until you’re inevitably confronted by one of life’s challenges – at which point, you’ll
find yourself begin to struggle (i.e. slip back into the “Orange Zone”), or even worse, begin to
drown (i.e. slip all the way back into the “Red Zone”).
In this way, you’ll find yourself continuously trapped in depression – not because
depression is impossible to overcome, but rather, because during the times when you were in
the “Green Zone”, you prioritized comfort instead of action and growth.
KEY TAKEAWAY
If you don't implement the right strategies at the right times (i.e. in alignment with your current
capacity for action and the current intensity of your symptoms), your depression will get worse
over time. On the other hand, if you instead implement strategies that are appropriate for the
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Zone you're in, they'll actually be effective - and thereby result in you winning the war against
depression and seizing control of your life back from it!
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So … What Now?
It is absolutely essential that moving forwards, you improve your Depression Treatment Plan
by implementing the four key ingredients that we’ve just discussed. To quickly re-cap:
1. Your depression treatment plan must involve fighting back against depression at
each of the FIVE BATTLEGROUNDS where it attacks you (the “situations
battleground”, “thoughts battleground”, “emotions battleground”, “behaviours
battleground” and the “physical reactions battleground”).
2. It must incorporate healthy, non-destructive strategies that help you COPE with
depression – so that you can get some short-term relief from your symptoms, instead
of feeling continuously overwhelmed and suffocated by them.
3. It must also include strategies that help you RECOVER from depression – or in
other words, strategies that help you combat and overcome the UNDERLYING
CAUSES of your depression, to prevent them from forever being able to trigger you.
4. For your “coping strategies” to be effective, for your “recovery strategies” to be
effective, and for your retaliation against depression at each of the “five battlegrounds”
to be effective, it’s critical that you pay heed to the Depression Traffic Lights, and
make sure that you’re implementing the right strategy for the “zone” you’re
in (“comfort strategies” for the “Red Zone”; more proactive “coping strategies” or
relatively simple “recovery strategies” for the “Orange Zone”; and more involved
“recovery strategies” for the “Green Zone”).
Now ... at this point, I suspect you're thinking one of two things:
(1) “Mathew’s young, inexperienced and doesn’t know what he’s talking about.
It is NOT possible to overcome depression, and regardless of what changes I make to my
Depression Treatment Plan, I will NEVER get better.”
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Now that The Depression Project has over 850,000 fans on Facebook and our content has been
viewed over 2 billion times, I don’t hear the “young, inexperienced” criticism much these days.
But, if after reading this far, you’re still not convinced that your actions make a difference and
that no matter how much you improve your Depression Treatment Plan you’ll never recover
from depression, then I’m very, very sorry to hear this. In this case, the only way myself and
The Depression Project can help you is by continuing to work hard to reduce the stigma
surrounding depression – which I promise you, is something that we will always do.
(2) “I agree with you Mathew, but the idea of improving my Depression Treatment
Plan by addressing each of the ingredients you’ve identified feels very intimidating,
overwhelming and confusing to me – and that’s before we even get to actually
IMPLEMENTING such a Depression Treatment Plan.”
Because so many people in The Depression Project’s online community struggle with
developing and implementing an effective Depression Treatment Plan, I’ve developed
the World’s First Depression Bootcamp. For your convenience, it’s hosted completely
online, and throughout the course of its 6 week duration, you will learn:
The coping and recovery strategies you need to know in order to fight back against
depression at each of the five “battlegrounds” where it attacks you.
In line with the Depression Traffic Lights Framework, you’ll learn how to implement
the right coping/recovery strategy at the right time – which will ensure that all the strategies
you learn will actually be effective.
In this way, the Depression Bootcamp was created to help you develop and implement
an extremely effective Depression Treatment Plan – which you can then follow to seize
control of your life back from depression.
To find out more about the Depression Bootcamp, visit our website at
https://depressiontrafficlights.com/bootcamp, or click the Depression Bootcamp logo on the
next page
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I’d love to see you inside the Bootcamp, so that we can work together to help you overcome
depression. Whether you choose to join or not, though, I hope you found this e-book helpful,
and I wish you the very best in your fight against depression