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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Listen To Upbeat Music
There’s no doubt that music can have an impact on how you feel, so choosing the right music when you’re feeling down might be an effective way of lifting your mood.
Research has found people who are depressed may have a tendency to choose music that intensifies rumination, sadness, and emotion-focused coping. So while you might be tempted to turn to somber tearjerkers when you’re feeling down, consider listening to more upbeat songs to boost your mood and inspire positive feelings.
Exercise To Pump You Up
Regular physical activity might not be the first thing your doctor prescribes when they diagnose you with depression. However, maybe it should be part of your therapy.
A Duke University study found that 30 minutes of moderate aerobic exercise three times a week was as effective at relieving symptoms of depression in the short term as antidepressant medication.
The study also found that depression was less likely to return in people who continued to exercise after the initial trial.
Depression can make you feel disconnected from the things you love. It also can cause fatigue and sleep problems. Unwinding can have a positive effect on your mood.
Relaxation techniques include:
- promote relaxation and emotional wellness
Though more research is necessary, some studies, including studies by the University of Westminster, show that yoga may be beneficial for improving depression symptoms.
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Ok Im Feeling Depressed So Now What
Now that you know the symptoms of depression, some positive coping skills can be useful. All of the following techniques are supported by scientific research and medication prescribers like psychiatrists and these skills are frequently recommended as important parts of treatment even for patients who continue to take antidepressant medications.
WARNING: Do not suddenly go off your prescribed antidepressant medications without first talking to your medical provider. Discuss any questions or concerns about the side effects of your medications with your provider.
Take Responsibility For Your Wellbeing
If theres one thing that I hope you get from this article its that there are many tools and techniques that you can use to overcome feelings of depression.
Most of them dont cost anything and only take a few minutes to do.
We need to understand that we arent slaves to thoughts, feelings, and chemical imbalances in our body. We have the ability to influence how we feel by the way we live our lives.
If you are going through a particularly dark time, please feel free to . Or, even better, contact a friend, helpline, or doctor that you know and trust to talk about it.
The society that weve built and our modern lifestyles wreak havoc on our mental wellbeing and theres absolutely no shame in admitting that youre struggling.
Youre not alone. There is hope.
Sick of self-help?
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Can Untreated Depression Lead To Suicide
Depression carries a high risk of suicide. This is the worst but very real outcome of untreated or under-treated depression. Anybody who expresses suicidal thoughts or intentions should be taken very, very seriously. Do not hesitate to call your local suicide hotline immediately. Call 800-SUICIDE or 800-273-TALK — or the deaf hotline at 800-799-4889.
Most people who suffer from clinical depression do not attempt suicide. But according to the National Institute of Mental Health, more than 90% of people who die from suicide have depression and other mental disorders, or a substance abuse disorder. Men commit almost 75% of suicides, even though twice as many women attempt it.
The elderly experience more depression and suicide than you might think. Forty percent of all suicide victims are adults over the age of 60. Older adults suffer more frequently from depression because of the frequent loss of loved ones and friends as they age. They also experience more chronic illnesses, more major life changes like retirement, and the transition into assisted living or nursing care.
Do Something You Enjoy
Depression can push you to give into your fatigue. It may feel more powerful than happy emotions.
Try to push back and do something you love something thats relaxing, but energizing. It could be playing an instrument, painting, hiking, or biking.
These activities can provide subtle lifts in your mood and energy, which may help you overcome your symptoms.
Research suggests people who spend time in nature have improved mental health.
Exposure to sunlight may offer some of the same benefits. It can increase your serotonin levels, which can provide a temporary mood boost .
Consider taking a walk at lunch among the trees or spending some time in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time.
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Its A Proven Approach When Learning How To Fight Depression: Nourish Your Body Mind And Spirit To Boost Your Mood
How to fight depression? One effective tactic is to make exercise part of your daily routine.
Depression manifests differently in everyone. Some people, especially the elderly, may think that feeling depressed is a natural part of aging. But depression isnt normal at any age. How to fight depression? Whether youre 18 or 80, you can take many lifestyle strategies to help yourself feel better quickly.
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Yoga : To Get Rid Of Depression Without Pills
Yoga may also be performed to balance your emotions. Stand erect with hands placed at your sides and feet touching each other.
Divide your weight equally on both feet. Expand or stretch your toe muscles totally on the floor surface for better balance.
Close your eyes, breathe deeply, and stay in this position for 3-5 minutes. Stand as still as possible. Find more time to perform this every day for better results.
Walking at an increased pace and other strenuous forms of exercise will release chemicals in your brain that will keep you in a happy mood for a long time.
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Guided Imagery And Music Therapy
Guided imagery is a form of meditation in which you envision a goal in as much detail as you can. This technique uses the power of positive thinking to help attain something specific, like happiness.
Music therapy has been used to help improve the moods of people with depression. Sometimes it involves listening to music that promotes relaxation and positivity. Other times, it involves singing as a form of therapy.
One study showed that both of these therapy types could help decrease stress and improve mood.
Ways To Improve Depression And Anxiety Without Meds
As a psychiatrist trained in psychopharmacology, it would be easy for me to rely exclusively on psychiatric medications as the be-all, end-all treatment option for patients with mood disorders. Psychiatric medications work, and they work fast, and I use them regularly in my practice to treat a host of problems and conditions, from depression and anxiety to bipolar disorder and chronic insomnia. That being said, I am always mindful of other, equally significant ways to enhance mood and wellbeing, specifically methods related to our ways of thinking and daily behaviors. Here then are my top 10 recommendations for improving depression and anxiety, sans medication:
1. Limit Your Time on FacebookA recent cover article in The Atlantic magazine asked, “Is Making Us Lonely?” and confirms what I have been seeing in my own practice over the last several years. When Facebook is used as a casual tool to keep in touch with friends or stay in the social loop, it can be a useful distraction. However, when Facebook is used to keep constant tabs on others or to promote a certain self-image, it can lead to an unconscious need to compare ourselves to everyone in our social network. This frequently leads to jealousy, insecurity, misplaced feelings of superiority or alternatively, feelings of inadequacy. Limiting time on ubiquitous social media sites like Facebook may be hard at first, but it may be one of the best things you do for your mental health.
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Getting Rid Of Depression By Improving Your Sleep
You may be sleeping too much or not enough. Either way, youll need to actively deal with this particular problem because sleep is one of our best natural protectors against mental health problems.
Sleep problems can be a little tricky to deal with. But dont worry Ive got you covered. Ive written several articles dedicated to overcoming problems with sleep:
- How to interpret your dreams: this is essential reading as it explains the link between dreaming and depression.
- Natural sleep remedies with plenty of natural remedies and sleep hygiene advice.
- For more help, see also my article: Treating depression without medication.
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.
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How To Beat Depression: 8 Things To Do Every Day
Trying to beat depression? Small daily efforts can be more effective than sweeping changes.
Depression isnt something youre able to turn off like a switch. It doesnt go away just because someone tells you to toughen up or because you had a moment of laughter during the day.
When you live with depression, you know it often isnt about the big moments in life. Sometimes, its all those quiet minutes of the day no one else sees.
When these moments feel like an eternity, there are ways you can loosen the hold depression has on daily life.
When Should I Contact My Healthcare Provider
Contact your healthcare provider immediately if you experience thoughts about suicide, hurting yourself, or hurting others. Remember, you should always follow your healthcare providers instructions. Never stop taking your medications or start an alternative therapy without approval and supervision.
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Achieve Tms East Leading Provider Of Dtms For Depression In Massachusetts
Achieve TMS East operates five convenient office locations in Massachusetts, providing many with relief from the symptoms of MDD and a renewed sense of health and well-being. The team of compassionate doctors and dTMS specialists provide a high level of treatment in a comfortable, relaxing environment. Contact us today for more information about Major Depression Treatment without Medication and TMS Therapy. Call our friendly staff at 297-5816.
How To Rid Yourself Of Depression Without Medication
Im so glad youre asking how to get rid of depression without necessarily relying on medication.
If youre already taking medication, likely, its not helping you much. So lets see how you can rid yourself of depression by focussing on your brain since its the centre of your universe. All you have to do is keep it healthy and engaged. No doctor, medicine, psychologist or other person can do that for you.
Lets get cracking!
In this article, youll discover:
- How to get rid of depression by yourself, including:
- A chemical imbalance in your brain?
- 15 depressing side effects of antidepressants
- The best way to rid yourself of depression
- How to meet your emotional needs to beat depression
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Final Thoughts On Treating Depression Without Drugs Or Medication
It goes without saying that everyone is different, and what works for one person battling mental illness may not work for another.
Historically, mental health doctors and therapists have considered medication combined with cognitive therapy to be the most successful form of treatment for depression.
Times are changing, and although medication is still considered one of the best ways to manage and treat the symptoms of depression, were finding that its not the only way for everyone.
Some people have depression symptoms that dont respond well to medication, and new technologies like Neurofeedback and TMS Therapy have been used to offer alternative therapies for many of them.
Whats most important is to reach out and ask for help for anyone that is struggling with depression or any form of mental illness. Everyone deserves a chance to recover and there is never a need to prolong the suffering.
It can be comforting and reassuring for many to discover there are ways of treating depression without drugs or medication.
Treat Depression With Brain Stimulation
A safe and effective way to treat depression without medicationfrom home
Our fifth medication-free depression treatment is a brain stimulation technique called transcranial direct current stimulation. Brain stimulation has been used to treat depression for decades, yet still, relatively few people know about this effective option.
First of all tDCS is a form of non-invasive neurmodulation that is very different from electric shock therapy . It works by applying a low energy direct current waveform to a targeted region of the brain. This low energy current does not cause neurons to fire but rather affects the plasticity of the brain, manipulating the likelihood of neurons to fire. Used in clinics to effectively treat depression, and now with Flow we have developed a wireless headset that delivers this gentle electrical stimulation for you to use at home to treat depressive symptoms. In the flow treatment, the electrodes are placed high up on the scalp to target the dorsolateral prefrontal cortex. Lowered activity in this brain area is associated with depressive symptoms such as fatigue, sleeping problems, concentration difficulties and changes in appetite. The electrical current in tDCS stimulates brain activity in the DLPFC and thereby alleviates the depressive symptoms.
This is the first portable tDCS device approved for medical use in the UK and EU and its available to buy or rent online.
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What Is The Prognosis For People Who Use Alternative Therapies For Depression
Scientists have yet to agree about the effectiveness of the alternative therapies listed here. It is difficult to predict a prognosis. Part of the journey of using alternative therapies is that you will have to do some experimentation to figure out what works and what doesnt work for you. Some people who have used alternative therapies have had success, and others havent. Stay in contact with your healthcare provider while you use these therapies.
How Is Sleep Disrupted By Untreated Depression
One of the most telling symptoms of clinical depression is a change in sleep patterns. Though the most common problem is insomnia , people sometimes feel an increased need for sleep and experience excessive energy loss. Lack of sleep can cause some of the same symptoms as depression — extreme tiredness, loss of energy, and difficulty concentrating or making decisions.
In addition, untreated depression may result in weight gain or loss, feelings of hopelessness and helplessness, and irritability. Treating the depression helps the person get control over all of these depression symptoms.
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Maintain A Healthy Lifestyle Through Exercise Diet And Sleep
Burning the candle at both ends will take its toll on anyone, especially those already prone to mental health issues.
Getting regular exercise, whether its 30 minutes to an hour a day, eating a nutritious, low-glycemic diet rich in whole foods combined with fresh fruits, vegetables, lean meats and fish, and getting 7 to 8 hours of restful sleep each night provides the body with sufficient energy.
It also helps regulate the brains chemical makeup and processes so that it functions at peak performance.
Though it sounds simple, maintaining a healthy lifestyle takes planning and discipline, although the mental wellbeing rewards are well worth the effort.
Cultivating a healthy lifestyle actually encompasses three things exercise, diet, and sleep and together they form the three pillars of health.
Making small, positive changes to each can add up to huge gains in the way we feel, both physically and mentally.
Natural Remedies For Depression And Fatigue
Considering taking herbs for depression?
Sure, theyre natural. But, remember that herbs can still be considered psychotropic drugs and not necessarily safe.
St. Johns Wort, for example, is one of the most recognised natural remedies for depression and safer than SSRIs according to this study . But it comes with one safety warning. Youll need to consult your doctor before taking it if you are on any medication or the contraceptive pill.
And while were talking about the contraceptive pill, research has shown that the pill can cause anxiety, depression and low libido . So it might be worth asking your doctor to review your medication to make sure its suitable and appropriate for you right now.
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