How Can You Treat Depression Without Meds?
Let’s begin by clarifying that yes, you can treat depression without meds in many cases. That said, you’ll need plenty of professional input to make such a determination. It starts with identifying if you are struggling with a depressive disorder. Depression is much, much more than sadness or a bad mood.
It can hook you into a cycle of sleep issues, irritability, guilt, shame, and losing interest in what once excited you. At its most extreme and dangerous, depression can provoke thoughts of self-harm and suicide. Never take it lightly but take heart. Depression can frequently be treated with the use of medications — and their side effects.
8 Ways You Can Treat Depression Without Meds
1. Self-Care Basics
As always, it starts with the basics, e.g.
Maintain a steady sleep routine (going to bed and getting up)
Make healthy eating and drinking choices
Stay physically active on a daily basis
Cultivate some relaxation and stress management techniques
2. Maintain a Routine
Depression has a way of warping your perception of time. To counter this tendency, it is critical that you get yourself on a day-to-day schedule. The idea is to slowly — step by step — introduce structure into your daily life. Having a schedule is an excellent way to develop a sense of purpose.
3. Schedule in Fun Time
Speaking of schedules, this may sound unusual but make plans to smile and laugh. As mentioned above, depression can strip the joy out of your favorite things. To actively resist this, you can actively plan to have fun. Think of it as a 15-minute vacation or a 3-minute dance party. Another component of this suggestion is to take full notice of the gratitude you feel.
4. Help Others
Some clichés exist for a good reason: They are true! Helping others helps us. Those random acts of kindness flood your body with feel-good hormones that serve to stave off negative emotions. It doesn’t require a massive effort to be of service to someone else. So, find simple ways to bring more kindness and generosity into your life.
5. Set Workable Goals
This is where that routine you created will help. Set goals. Start simply and experience the satisfaction of accomplishing something that matters to you. Depression or not, no one reaches all their goals easily. Be ready to learn from setbacks and use that experience to recalibrate.
6. Practice Mindfulness
Depression, like many mental health conditions, pulls you away from the present moment. You may dwell on the past. You may dread the future. At times, you do both. Mindfulness is a way to stay in the present — where life is actually happening. Meditation is a standard method for rediscovering mindfulness. Signing up for a meditation class is also a great way to get out and meet others.
7. Get Outside
The human mind and body were not designed for indoor isolation. When scheduling those short “vacations,” include walks outside. Get some sun. Breathe some fresh air. Work up a little of a sweat. Take in the sights and sounds.
8. Connect With Your Social Circle
Depression tells convincing lies. For example, it will try to persuade you to withdraw from others. The truth is the precise opposite. You need real-life interactions with loved ones. Let them know what you’re going through and ask for help when you need it. Also, within your social circle, you can practice some of the above-mentioned good deeds.
Plus, of Course, Therapy
All of the above can serve as a complement to your therapy sessions. If you feel you need help with a mood disorder, I invite you to reach out and connect with me very soon for depression therapy.
