Natural Ways To Deal With Depression Without Meds
Oh, and I forgot HEALTHY eating feeding your mind and body! See my Pinterest board: Easy Healthy Desserts & Sweet Treats and further down.
Ive also developed a free printable worksheet for you to help you take the best care of yourself
Exercise Regularly And Eat Properly
A nutritious diet may aid in the prevention of depression and the enhancement of mental well-being. According to a 2019 study, dietary adjustments may have a role to play in the treatment of depression. Aim to eat plenty of fresh fruit and vegetables, healthy fats, whole grain foods and oily fish.
Increasing physical activity does not necessarily imply training for a marathon rather, it entails engaging in a half-hour or so of low-intensity activity each day, which has been shown to be useful in boosting mood.
Alcohol Tobacco And Other Drugs
The misuse and abuse of alcohol, tobacco, illicit drugs, and prescription medications affect the health and well-being of millions of Americans. SAMHSAs 2020 National Survey on Drug Use and Health reports that approximately 19.3 million people aged 18 or older had a substance use disorder in the past year.
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Acknowledge You Have A Problem
This is the most important step. The first one, the one that makes the difference between aimlessly floundering about in your efforts, and actually figuring out a direction.
If you dont realize there is a problem, you will most likely never solve it.
The moment you acknowledge that there is a problem, is the moment you can finally take the steps you need to take to fix that problem.
No one else will take them for you: youre the one who has to do it.
It took me 4 years of constant acute misery before finally realising I was dealing with severe depression. I thought I was just overly sensitive: I cried every-single-day, many, many times per day
- I could no longer hold a conversation with someone , without bursting into tears
- I would hide in the bathroom every day at work to go cry
- I could not answer a single personal question without feeling that my heart was going to explode with sadness.
It was acute emotional distress so unbearable, I could not function. And by not acknowledging it, I only made things worse.
You are not just too sensitive, or just tired. You are depressed. Now, time for you to start taking the necessary measures.
Decide To Quit Your Addictions And Commit To Change
The keywords here are: and commit.
Find adequate resources to help you through that process, join a group, read books, find a therapist, cut your credit cards, flush your weed down the toilet, re-evaluate your relationships and eliminate the ones that are a bad influence, etc.
And be prepared to lose some friends.
Oh, and in case you are wondering, it took me months of trying and failing but I finally did it! A lot has changed ever since I finally quit smoking weed. Im still on the journey for quitting cigarettes. One step at a time.
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How To Treat Depression Without Medication
Dr. William Nathan Upshaw is the Medical Director of NeuroSpa TMS®. Since receiving training from the inventor of TMS Therapy nearly a decade ago, Dr. Upshaw has been a pioneer, champion and outspoken advocate of TMS Therapy. Dr. Upshaws holistic experience in the field has transformed him into Floridas leading advocate for widespread accessibility to TMS Therapy.
When it comes to depression treatment, individuals have a variety of options to choose from depending on what will best suit their personal needs. Oftentimes, medication is the first treatment type that comes to mind. But can depression be treated without medication? While traditional medications are a common and beneficial form of treatment for depression for many people, there are multiple ways to treat depression without drugs.
What are the symptoms of depression?
Treating depression with traditional psychotherapy
Psychotherapy is one effective form of treatment for depression. Research shows that the learning and practicing of Cognitive Behavioral Therapy techniques can help challenge the negative thoughts that depression is notorious for, improve motivation, and improve social skills. The creation and consistency of a relationship with an effective therapist or counselor, the coping skills learned, and the safe space to feel uncomfortable feelings are all great benefits in treating depression without drugs.
TMS therapy: remission is only a step away!
Create A Morning Pampering Routine
When you live with depression, you may notice your personal care starts to decline. You might start by skipping the shower. Brushing your hair may feel like a chore. Maybe you dont remember when you last brushed your teeth.
A small, cross-sectional study found married women who self-pampered were less likely to experience depression compared to married women who didnt self-pamper.
Its possible, however, like with diet, that people who pamper themselves more are more likely to have other beneficial mental and physical behaviors, which might explain lower rates of depression.
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Healthy Ways To Handle Depression Without Medication
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Depression is understandably draining to lots of people. For some, it can become crippling to the point of not being able to leave the comfort of their own homes, and they are unable to navigate how to have a better handle on their depression without wanting to rely on the use of medication.
There are various healthy ways to handle depression without the use of medication. Varying from speaking to a professional counselor, or therapist, to changing eating and physical activity habits are positive reinforcements that can be implemented into your everyday life.
Read more about the clinical definition of depression, resources to speak with professionals, and seven healthy ways to handle depression without resorting to medication first.
As a digital publisher, we may receive compensation from BetterHelp, Online Therapy, Talkspace or similar programs if you purchase products or services through the links provided.
Do What Brings You Joy
This one might seem a bit obvious.
But theres something weird that happens when I feel depressed.
And its this I dont feel like doing the things that I know will make me happy.
I think its because I kind of enjoy feeling sorry for myself and wallowing in self-pity. Do you know that I mean?
I kind of like feeling like crap and hating the world because when Im in that space I have a reason to blame things other than myself.
Its classic self-sabotage.
So to get over that Do the things you love to do.
For me, thats playing guitar, getting into nature, watching a comedy special on Netflix, or a UFC event.
Its spending quality time with my girlfriend.
Maybe its catching up with my family on Skype.
I typically find that I forget about feeling depressed after doing things that I enjoy.
It doesnt have to be anything drastic.
Joy can be found in the simple things.
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Add Meditation To Your Life
Recent studies show a correlation between asymmetry in the right and left frontal lobes of the brain as a marker for individuals predisposed to depression. The asymmetry is caused by stress.
Meditation has been shown to effectively relieve stress, and it functionally creates symmetry between the lobes. Over time, meditation restructures the brain. It is far more effective than medication in preventing relapses because it affects permanent change.
Dig Out The Underlying Cause To Beat That Depression
Even though were talking about beating depression without medication, I urge you to try and figure out if there could be any underlying cause for your depression.
Without knowing whats wrong, youre unlikely to find the right way to beat your depression without meds.
So, whats going on for you?
What has happened in the past, and whats happening to you now?
If you can identify the root cause of your worries and troubles, you can start taking practical steps to address them. That is the most direct and effective way to get rid of depression without medication!
Cant seem to put your finger on whats making you feel depressed? Think most of your life is fine?
In that case, too, I recommend you talk to a therapist or even a trusted friend. An outside perspective can really help you to figure out whats going on for you right now.
Cant seem to put your finger on whats making you feel depressed? Think most of your life is fine?
In that case, too, I can really recommend you talk to a therapist or even a trusted friend. An outside perspective can really help you to figure out whats going on for you right now.
Your next step is making sure you witness youre making progress in beating your depression without medication.
Heres how to do that
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Feel Grateful Every Day
As you try these alternatives, leave a little room to entertain joy and gratitude, even if you cant feel them yet. As you begin to see your way through the dark clouds, it will become easier to recognize how deeply grateful you are.
Start now by naming three simple things each day. Know there are people who care and want to help you recover.
Spend Time Outside And Look At Nature
In my case, especially during the first few 8-12 months, staying in the house inevitably triggered bad habits and depressed thoughts and patterns that I did not want to encourage.
Habits like: lying on the sofa, binge-watching tv-shows, smoking weed, hiding from other people, self-loathing, doomsday scenarios, etc.
I forced myself to spend time outside almost every day for 6 months 12 months and Im certain it has been a critical step in my recovery.
When outside, take the time to look at a tree, hear the birds, stare at the clouds, listen to the wind blowing through the trees, and smell the rain. Isnt it wonderful!
After a few months of this, I started experiencing a level of serenity I had never felt before in my life.
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Essentials For When Youre Depressed
Firstly, if youre feeling suicidal, please go straight to my page: Help with emotional problems, to find where you can turn to right now.
Secondly, there are numerous medical conditions . So, do have a health checkup if you havent had one yet.
Thirdly, check the side effects of any of your prescribed medications.
Drugs prescribed for high blood pressure, hot flushes , prostate enlargement, pain, digestive system or lung problems, epilepsy, and would you believe it depression and anxiety, are linked to depression.
Information Overload = Emotional Overload
It may seem as though the daily dose of information we are exposed to is harmless, however, this is not entirely true. In fact, a large portion of it is purely destructive and dangerous.
We can feel extremely overwhelmed because of exposure to too much information or having to make too many choices. The scientific term for this is called information or cognitive overload.
As a result, this information overload causes us to experience analysis paralysis. A phenomenon where our brains enter a sort of power-saving mode and by default, passively default to a wait and see state.
Cognitive overload often leads to indecisiveness, hasty, and often bad decisions. It can also cause a reduced level of daily activity, moodiness, anxiety, and ultimately, chronic depression.
What makes it so dangerous is that one rarely associates their depressive state with exposure to toxic information. This way, the virus survives in our minds for ages, completely undetected.
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Distract Your Mind Instead Of Fighting With It
Getting stuck in depression and anxiety comes in part from the thoughts running through your mind and the conclusions you make about them. Meditation can help distract from those thoughts as you focus your mind on something else. That something else can be an object that represents peace, tranquility, divinity, or some other calming focus.
Consider trying guided meditation, where your mind is told what to do and visualize. Meditation apps abound, and many specifically focus on depression and anxiety. Some apps I regularly hear good things about are Insight Timer and Calm.
However, be very cautious with self-led, unguided meditation when you’re in an active depression or anxiety. Thoughts can become more apparent during meditation as they rise up, distracting your mind from the object of concentration.
This can make these thoughts feel even more intrusive. Because distorted thoughts are so much a part of depression and anxiety, self-led, unguided meditation could unintentionally deepen your depression and anxiety.
Distracting your mind and doing something that automatically redirects and changes the quality of thoughts would be more useful to you. Here are some ideas:
- Have a conversation with a good positive friend
- Watch an uplifting movie
- Listen to either upbeat or calming music
- Do yoga or another form of physical exercise.
Tap Your Way To Relief
Emotional Freedom Technique is a unique method using the ancient wisdom of acupuncture points combined with modern psychology.
In the procedure, you tap on specific points that correspond to acupuncture placement while thinking about your issues of concern and vocalizing positive affirmations. Results in overcoming depression have been so promising, the National Health Society of the UK may use it as an official treatment.
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Small Steps Big Impact
If a person feels sustained, intense, feelings of sadness or loss of interest in activities, they may have clinical depression. People also refer to this condition as major depressive disorder.
However, there are small steps you can take to help you gain more agency in your life and improve your sense of well-being.
Read on to learn how to incorporate these strategies in a way that makes sense for you.
Assess The Parts Instead Of Generalizing The Whole
Depression can tinge recollections with difficult emotions. You may find yourself focusing on things that are unhelpful or perceived as difficult.
Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was meaningful about the event or day. You can track what you achieved that day, and which activities were enjoyable.
Seeing the weight youre giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were helpful.
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Alpana Deo Mothers Gurukul
In my opinion, depression or anxiety starts with baby steps, but if it is not addressed in time, then it can get bad. The first step for anyone suffering from this state is to realize that yes, there is a problem. Until and unless that realization not there, no-one can help the person.
Second is the readiness to make a change. If they go into their shell, it gets tough to take them out, and for that, they have to talk. Thats the third point. Talk, share they fear, feeling with anyone they feel comfortable with.
And if, after taking every possible step, there is no change, seeking professional help in must. Because there is always a difference between dealing and treating.
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Exercise Helps Treat Depression Without Medication
No article about evidence-based depression treatments would be complete without mentioning regular exercise.
Exercise is a powerful, natural method of treating depressive disorder that rivals both antidepressants and psychotherapy in its efficacy. Consider the chemistry: exercise causes the body to release chemicals called endorphins. Endorphins not only make us feel good but also act as an analgesic and reduce the feeling of pain.
Exercise also supports brain plasticity. A 2021 study in Germany found that physical activity enhances neuroplasticity in non depressed people and improves clinical symptoms of major depressive disorder.
Why does exercise feel so good for the brain?
How can simple walking be so beneficial for the brain and just as effective as medication for treating depressive symptoms? Neuroscientists Dr. Julia C. Basso and Dr. Wendy Suzuki explain that when you exercise, chemicals such as dopamine and serotonin are released in your brain. These chemicals make you feel happiness and pleasure. And working up a sweat isnt limited to its immediate effects. Long-term, thanks to all that improved plasticity, exercising actually creates new brain cells, making your brain more resistant to depression and other diseases.
So how much exercise is enough to treat depressive symptoms?
- 30-40 minutes of exercise 3-4 times a week is enough to get out of depression
Watch: the benefits of exercising for treating depression without medication:
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