How to Fight Depression: Expert Advice on Self-Help and Mental Health Tools

In this powerful episode of Giving Voice to Depression, we sit down with Dr. Robert Duff—known online as Duff the Psych—to explore practical and approachable strategies for coping with depression.

Dr. Duff, author of the popular Hardcore Self-Help series, explains why depression can feel like a parasite, draining energy and fueling cycles of guilt. He shares simple, effective tools you can start using right away, from small behavioral shifts to mindfulness practices that help quiet negative thoughts.

If you’ve ever felt overwhelmed by depression or discouraged by intimidating self-help resources, this episode offers hope, validation, and practical next steps.

Link to Dr. Robert Duff (Duff the Psych) website: http://www.duffthepsych.com

Primary Topics Covered:

• Why Dr. Duff calls depression a “parasite”
• Behavioral activation and the power of small, doable activities
• How to weigh effort versus reward to regain motivation
• A simple mindfulness exercise to manage intrusive, negative thoughts
• The importance of self-awareness and grace in depression recovery
• Options for help: self-help, therapy, and medication

Timestamps:

00:00 – Introduction to the episode
 00:27 – About the podcast and mission
 00:59 – Guest introduction: Dr. Robert Duff (“Duff the Psych”)
 01:34 – Depression as a parasite metaphor
 02:28 – How depression tricks us into feeling weak
 02:46 – Behavioral activation explained
 03:44 – Using effort vs. reward to choose activities
 04:30 – Starting with small, low-effort wins
 05:36 – Depression and brain chemistry
 06:14 – A simple mindfulness exercise to quiet negative thoughts
 07:10 – Shifting attention like a spotlight
 08:37 – Real-life mindfulness practice examples
 08:55 – Self-awareness vs. harmful coping strategies
 09:16 – The importance of grace and seeking help
 10:25 – Medication as a supportive tool
 10:37 – Closing reflections and feedback on Duff’s book
 11:14 – Bridget and Terry reflect on Duff’s techniques
 12:30 – Grace, permission, and taking action
 12:44 – Resources and where to find Dr. Duff’s books
 13:04 – Outro and reminder to “speak up and listen up”

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