Volunteering Can Be A Great Way To Do Both
Knock out a few birds with one stone spending time with other people and doing something new by volunteering and giving your time to someone or something else.
You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.
Bonus: People who volunteer experience physical benefits, too. This includes a
Ways To Overcome Anxiety And Depression Without Medication
This morning, the World Health Organisation has reported concerns over the amount of children and young adults taking antidepressants to treat mental health conditions such as depression and anxiety.
In Wales alone, there has been a 30% increase in the number of children prescribed the medication over the past ten years and, in the UK as a whole, there was a 54% rise between 2005 and 2012.
The use of antidepressants in young people has also been linked to a rise in suicidal thoughts and behaviours. This is because everyone reacts differently to the chemicals in antidepressants and it can take the body and brain a while to adjust after beginning to take them.
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The director of mental health at the World Health Organization, Dr Shekhar Saxena, told the BBC: Anti-depressant use amongst young people is and has been a matter of concern for two reasons. One, are more people being prescribed anti-depressants without sufficient reason? And second, can anti-depressants do any major harm?
With this news in mind, we wanted to highlight some alternative methods to help overcome mental health issues which dont involve medication. Obviously, it is important to mention that if you are at all concerned about your mental health you should consult a GP about the best option for you. But, for now, here are a few to consider
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Here are 3 diet changes to help ease anxiety.
Take Time To Be Quiet And Reflect With Meditation And Mindfulness
Meditation is the kind of word that can still intimidate people. However, theres plenty of evidence this practice, whether it be mindful meditation, meditation during yoga or other meditative activities, helps quiet the mind.
Practicing meditation and mindfulness has shown to lower our blood pressure, heart rate, and have a profound effect on our mood.
Harvard Medical School has even reported on a study that found meditation to be as effective as antidepressants in treating depression.
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Do I Need Health Insurance To Receive This Service
The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.
Ways To Beat Your Depression At Home
1. Stop ruminating!
That is stop yourself going over and over the same problems, as that is whats maintaining your depression. Give yourself a maximum of 2 x 20 mins a day to confine your worries to specific times.
2. Familiarise yourself with earthing to deal with depression
For further information, see earthing..
3. Pick up something creative
Dig out your long-forgotten projects, start one you longed to do for ages or find a new course to take .
Get in the zone in a healthy way instead of becoming transfixed on everything thats depressing in your life.
4. Stop giving yourself a hard time
Constantly undermining and humiliating yourself generates depression.
5. Stop procrastinating to beat that depression
Notice the stories you tell yourself as to why you cant or wont do something. Challenge yourself!
Despite that depression and fatigue, I love you to commit yourself to take action. Youre not going to get better by hiding under the duvet. Staying slumped on the couch aimlessly flicking through TV channels makes you even more depressed.
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Mild To Moderate Depression
If you have mild to moderate depression that is not improving, or moderate depression, you may find a talking therapy helpful.
There are different types of talking therapies for depression, including cognitive behavioural therapy and counselling.
A GP can refer you for talking treatment, or you can refer yourself directly to an NHS psychological therapies service without a referral from a GP.
If you have moderate to severe depression, the following treatments may be recommended.
Nutrient Deficiencies And Depression
Theres other evidence that nutrient deficiencies can lead to chronic depression. Lower levels of omega-3 fatty acids, B vitamins, zinc, magnesium, and vitamin D are all linked to lower levels of brain function and can contribute to depression.
You can test your nutrient levels with a functional medicine or naturopathic doctor. If you want to avoid prescription drugs, youll have to get to the root cause of the issue.
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How To Beat Depression Naturally Without Medication
Anyone who has experienced situational depression knows how intense it can be. More than just a low mood, it can sap you of any and all motivation or hope. It can make it seem like everything you touch is blighted. Your sleep, eating, and social habits can all be negatively affected by it. The good news is that there is hope. Thanks to a better understanding of mental illness, we now understand that people can sometimes beat depression naturally.
While medication is a popular means of treatment for situational depression and often a good course to take for clinical depression, it is not the only one. There are plenty of ways to beat situational, and sometimes clinical depression naturally without medication.
Complementary And Alternative Treatments
Some people find that complementary and alternative treatments, such as massage, acupuncture, or chiropractic care, help their anxiety symptoms. A 2018 systematic review of 13 mostly small studies suggests that both acupuncture and electro-acupuncture may ease anxiety.
While some studies report promising results, there is no conclusive data showing these treatments work. So people trying alternative remedies should use them as a complement to other treatments, not substitutes for care.
Other alternative therapies may also have some benefits in treating anxiety.
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What Is Samhsa’s National Helpline
SAMHSAs National Helpline, , or TTY: is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.
Also visit the online treatment locator, or send your zip code via text message: 435748 to find help near you. Read more about the HELP4U text messaging service.
Looking For A Boost Or Alternative To Antidepressant Medicines Here Are Four Therapies That May Help Relieve Your Symptoms
Many people suffer bouts of mild or moderate depression as they age. Health issues and the loss of a spouse, family member, or friend are common triggers that can lead to persistent sadness and loss of enjoyment.
While antidepressants like selective serotonin reuptake inhibitors can be helpful to relieve and control symptoms, they are not always the right choice.
“Many older adults don’t want to be dependent on antidepressants, or are sensitive to their common side effects, such as dry mouth, dizziness, sleepiness, and weight gain,” says Dr. Darshan Mehta, medical director of the Benson-Henry Institute for Mind Body Medicine at Harvard-affiliated Massachusetts General Hospital.
Fortunately, there are nondrug options available to help treat and manage mild depression. “These are also ideal as a preventive measure for people who have yet to experience depression, but may have a family history of the disease and are at high risk, as well as those who have had past episodes and want to avoid future ones or be better prepared if they occur,” says Dr. Mehta.
Always consult with your doctor if you experience symptoms of depression. Depending on the severity of your condition, medication may be appropriate, at least in the short term. Otherwise, you may be able to manage and even prevent episodes of depression with these four nondrug strategies.
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Break Up With Caffeine
A cup of coffee, chocolate, or an ice-cold Coke might help you feel better. But if caffeine is your go-to drug of choice, your anxiety could worsen.
Caffeine gives the nervous system a jolt, which can boost energy levels. But when under pressure, this nervous energy can induce an anxiety attack. Now, the idea of giving up your favorite caffeinated beverage might raise your heart rate and induce anxiety as you read this, but you dont have to stop cold turkey or give up caffeine completely. Its all about moderation.
Rather than four cups of coffee a day, scale back to one or two normal-sized cups a day normal as in 8 ounces, not 16 or 32 ounces. Give it a test run and see how you feel. As you wean yourself, slowly introduce other beverages into your diet such as decaffeinated herbal tea, which can calm your mind and nerves.
Supplements To Treat Depression Without Medication
Can taking supplements really improve your mental health?
Im not a fan of taking supplements with the expectation that theyll transform your well-being.
Nutritional supplements, such as the B vitamins, magnesium and fish oil, are often recommended to improve mental health.
However, to get the benefit of one, you need another for the first one to be absorbed. And for your body to be able to use the latter, it needs yet another substance, and so on.
In addition, the average supplement you find on the shelves often contains chemical lookalikes with a good chance your body doesnt even recognise it if it can absorb it at all.
So, its no surprise that eating the right foods is the safest, most effective supplementation.
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Can Depression Be Cured Without Medication
Can I recover from depression without antidepressants?
This is a question that many people ask me. They search the web, talk to their doctors, and seek alternative treatments, hoping that they can recover on their own. The answer to this question is both simple and very complicated. It often depends on the severity and persistence of depressive symptoms. Few people, in my experience, recover spontaneously and fully from depression entirely on their own. Reaching out for help is an important part of the recovery process. But getting help can take many forms, and what works for one person may not be the answer for another.
Studies show that psychotherapy can be as effective as medication in improving depressive symptoms, and the benefits tend to persist after treatment ends. Therapy addresses the root causes of depression, such as unresolved grief, anxiety, early childhood trauma, negative thinking, poor self-image, loss of meaning, and relationship difficulties. Therapy can also help to improve coping skills and resilience. But for severe or persistent depression, both therapy and medication may be needed for a complete recovery. This article will talk about what individuals should consider when deciding whether to take antidepressants for treatment of depression or whether another approach might work as well.
1. Severe, debilitating depression warrants a consultation with a doctor.
Make Sure You Are Getting Enough Sleep
Sleep and depression. are inextricably linked. If you get too little of the former, your mood is almost certain to suffer, whether or not you experience depression at the time. Make sure you practice what sleep specialists refer to as good sleep hygiene. in an effort to enhance your emotional well-being.
Keeping consistent bedtimes and wake-up hours, making sure your bedroom is conducive to quality sleep, having a peaceful bedtime routine that does not include sitting in front of a device are all examples of good sleep hygiene.
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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.
Verify Your Insurance No Commitment Required
At Iris Healing, we offer a free and confidential verification of benefits with no commitment required. For our in-network insurance partners, Iris Healing accepts PPO, EPO, and HMO plans. For out-of-network insurance, we accept most PPO policies. We are happy to answer any questions you have related to insurance coverage for mental health and addiction treatment.
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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.
Being Proactive Is The Best Way To Fight Depression Without Meds
Unfortunately, some of my clients were already on antidepressants when they came to see me. Theyd consulted their doctor, who may have had:
- little time for them
- limited knowledge of how to treat depression without medication
- not referred my client to a suitably qualified therapist.
Also, the protocol your doctor follows is often to prescribe antidepressants and offer talking therapy simultaneously .
Oh, how that frustrates me as a therapist!
If you do both at once, how would you, as the patient, ever realise that youve made progress because of your own efforts and not because of the medication?
Most people can get better with time and without any medical intervention.
However, you do need good information to help you find ways to beat that depression without medication.
Fortunately, though, these days, doctors are increasingly prescribing exercise and other health-promoting lifestyle changes.
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Tms Therapy For Depression
TMS Therapy is a painless, non-surgical method for treating depression. It is particularly useful for those who struggle with treatment resistant depression.
Similar to getting an MRI, TMS Therapy administers short, highly focused pulses of electromagnetic fields to areas of the brain known to regulate mood and issues of depression.
It is used successfully around the country by many depression treatment facilities because it delivers outstanding results for those who have not had success with prescription medication.
Its important to note that not all Transcranial Magnetic Stimulation machines are the same, and some like the Magstim Horizon Performance TMS Machine offers higher performance features with additional benefits like the StimGuide 3D Positioning System.
The Importance Of Getting Off The Couch
There are plenty of studies devoted to the beneficial effect of exercise on depression. To give you just one example, look at this article in the Telegraph .
Youll need to get moving. No need to spend bucket loads on a gym membership and fancy sports clothes. Just starting with walking around the block will do and doing a few extra streets as you progress.
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How Can We Keep Our Stone Age Brain Happy
Brains can change, and we have the capacity to change them. The key is finding the most effective ways to do that. Enter neuroscience. The chemistry of our brain is very responsive to what we do for better or worse. Depending on the choices we make, we can deplete it or enrich it.
In preliminary clinical trials comparing the effect of lifestyle changes against antidepressants, researchers found that lifestyle choices brought about a reduction in depressive symptoms almost three times that experienced by the antidepressant group. There are six primary lifestyle factors that have been proven to protect the brain against depression and reduce depressive symptoms and Ilardi details them in his book, The Depression Cure. Interestingly, these lifestyle factors are remarkably close to the way we would have been doing things had we been living in the Stone Age.
Pillow time. Blissful, restful abundant pillow time.
Yes. I know you know this one, but despite knowing how important sleep is, so many of us remain chronically sleep-starved. We need at least eight hours as eight hours every single day. Sleep is like a superpower. It really is that good and that important to mood and mental health.
Disrupted sleep is one of the most potent triggers of depression, and theres evidence that most episodes of mood disorder are preceded by at least several weeks of sub-par slumber. -Dr Stephen Ilardi
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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