Does Depression Always Require Drug Treatment
Although depression is in many ways a baffling and poorly understood disorder, there is growing recognition that it involves many body systems. That makes a powerful case for measures, most of them deceptively simple, that target one or more facets of depression. For example, depression is in part a disorder of social connection the only remedy for that is social activity.
Studies consistently show that, by virtue of biology or early life experience, people differ in the degree to which distressing experiences can stress or overwhelm individual resources, disrupt functioning, and result in the system-wide shutdown know as depression. From learning to tolerate negative feelings to taking a walk in the park, there is an array of strategies that effectively interrupt or blunt the myriad effects of stress, and they can literally foster the growth of new nerve pathways that enable renewed interest in life and the ability to engage in it.
Antidepressant Medications Alter Brain Chemistry
Although its unclear exactly how they help with depression, antidepressants are drugs that moderate neurotransmitters, chemicals in the brain such as serotonin, norepinephrine, and dopamine. These chemicals play many roles and are thought to impact things like mood and motivation.
About 13 percent of Americans age 18 and older report taking antidepressants, according to the National Center for Health Statistics, with women about twice as likely as men to take antidepressants .
Many types of depression medications are available today. Most fall into the following drug classes, grouped by their effect on brain chemistry:
- Tricyclic and tetracyclic antidepressants
Some widely used antidepressants, such as Wellbutrin , dont fall into the above categories.
All of these medications require a prescription from a physician and usually take several weeks to begin working. They also have possible side effects, such as weight gain, fatigue, and restlessness, that your doctor should discuss with you.
RELATED: Depression Medication: Which One Is Right for You?
Try To Do Something New
Home remedies for depression dont always have to be confined to the four walls of your home. Try learning something new a new language, a new form of dance, painting or singing. Go to various events in your city, spend time, have fun, make friends. Try out a new cafe, read a new book, re-read an old favourite, watch a funny movie, cook, bake fail the first few times but do it nevertheless. Learning something new will fill you with satisfaction and there will be no pressure because it will be something interesting.
Read Also: Eye Movement Therapy For Depression
Indulge In Relaxing Activities
We live in a day and age where everyone seems to promote the hustle culture. However, overworking your mind and body can trigger or aggravate depression.
Remind yourself daily that it is ok to take breaks and to relax. If you are someone with high functioning depression and anxiety, set an hour aside every day to pamper yourself.
Unwind at the end of the day with a relaxing bath, get a massage over the weekend, or spend a day catching up on your favorite show. Intersperse your daily routine with activities that calm your mind, and you will realize how therapeutic this can be.
Natural Ways To Fight Depression
The best way to tackle depression and prevent a relapse is to make positive changes in your lifestyle. There are various natural ways to fight depression that can minimize or eliminate the symptoms of the disorder. Here are some of the proven ways to fight depression, which you can try out for yourself.
Also Check: How To Tell Your Counselor You Re Depressed
Giving To Others As A Natural Depression Treatment
Have you noticed that the act of giving is actually rewarding? Showing kindness to others and offering your support can improve your mental health and act as a natural treatment for depression.
Acts of giving will:
- Give you a sense of purpose
- Improve your self-worth
- Create positive feelings
- Give you a sense of reward
- Help you connect with other people
This works with small acts of everyday kindness, such as listening to a friend or colleague, or larger ones, such as helping out at a local senior center.
Here are a few things that you can try:
- Offer to help someone move, to water their plants, to fix a problem at their house or with their computer .
- Offer to help a colleague with a work project even though its not your main responsibility.
- Go visit a relative or acquaintance just because you know they need the company.
- Say thank you to someone for being in your life. Tell them how much you appreciate them.
- Pick a flower and give it to your friend, child or partner.
- Volunteer in your community, for example help out at a local school, hospital or senior center.
Combatting Depression One Symptom At A Time
In addition to promoting better brain function overall, exercise is also thought to counteract some of the most common symptoms of depression:
- Fatigue â If you have depression, you might suffer from fatigue and low energy. Exercise can act as a natural energy booster to help you stay motivated throughout the day.
- Inability to concentrate â Depression can inhibit concentration, making it difficult to stay focused and get work done. Squeezing in a few workouts a week might sharpen your concentration and ability to focus.
- Insomnia â Sleep disturbances frequently accompany depression, and if youâre not sleeping too much, youâre probably not sleep enough. Exercise might help regulate your sleep cycles and allow you to reach a deeper sleep.
- Feelings of worthlessness â Low self-esteem typically goes hand-in-hand with depression. Being active might increase your sense of worth and give you a reason to feel better about yourself.
Recommended Reading: Can Stress And Depression Cause Hair Loss
Dont Bottle Up Emotions
Apart from visiting your doctor, talk to your close friends when you have to. Talk to the people you trust. If something good happens to you, express your excitement. If something bad happens, communicate that too. Shedding tears doesnt make you weak. Laugh when you have to, cry when you have to. Let it all out. You will function much better.
Also Read: Treatment For Depression Medications, Therapy & More
Ways To Treat Depression Naturally
Depression can make you feel terrible. It is like a never-ending black hole and you might feel like it is constantly sucking you in. Along with therapy and medicines , you can make positive changes at home and combat depression. There are quite a few natural remedies for depression. They can be subdivided into two parts:
Also Check: How To Help Your Loved One With Depression
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.
Introduction: The Prevalence Of Depression
As of 2020, more than 260 million people worldwide suffer from depression. It is a mental health disorder of global magnitude that is often triggered by trauma or stress. In these stressful times, it becomes all the more important to find natural ways to fight depression.
We are all well aware of the benefits of good mental health, however, our lifestyle often triggers or aggravates depression. Hence, we need to focus on our all-round health and holistic wellness to improve our resilience against depression.
Recommended Reading: How To Treat Teenage Depression At Home
Are There Vitamins Or Other Supplements That Help Against Depression
The B vitamins and especially folate , pyridoxine , and cobalamin are crucial for nervous system function and play multiple roles in maintaining brain health. All the B vitamins are cofactors for enzymes involved in production of neurotransmitters that influence mood. Fish oil, rich in omega-3 fats, particularly the component fat eicosapentaenoic acid , curbs inflammations, enhances neuroplasticity, and protects brain cells against the degenerative effects of depression.
The spice turmeric contains curcumin, which has also been shown to improve symptoms in patients with depression. It not only has anti-inflammatory effects, it helps moderate the effects of the stress hormone cortisol. The mineral magnesium also reduces inflammatory substances in the body additionally it stabilizes the levels of some neurotransmitters linked to depression.
Gardening As A Natural Treatment For Depression
This natural depression treatment will make your hands dirty but your mind shine.
A meta-analysis from 2017, including studies from the United States, Europe, Asia and the Middle East, showed that gardening came with a wide range of health benefits. Digging and planting and watering on a regular basis reduced:
- Physical activity levels
- Cognitive function
The researchers suggest that government and health organizations should consider gardening as a beneficial health intervention.
And that doesnt sound so odd, does it? After all, gardening has all of those benefits plus giving you something to care for. Watching living things grow can give us a sense of purpose. Simultaneously, its a form of exercise AND its a great way to stay mindful
Other mental health researchers have found that gardening together with others has more health benefits than gardening alone .
Also Check: What Are Signs Of Depression While Pregnant
Diet As A Natural Treatment For Depression
A well-nourished body is better at handling stress, recovering from illnesses and difficult life events. The gut microbiome actually communicates with the brain through the gut-brain axis, making diet an effective natural treatment for depression.
World-leading expert on diet and mental health, Professor Felice N Jacka, has studied the effects of the traditional Mediterranean diet on depression. The SMILES trial showed that 30% of depressed participants recovered from depression just by changing their eating habits.
So what should you eat to reduce depression?The antidepressant diet includes whole grains, fish, vegetables, fruit, berries, nuts, seeds and, of course, the unrivaled cold pressed olive oil.
The best way to start treating depressive symptoms is to add:
Youll find a lot more information and the full recipe for an antidepressant diet here: An easily digested guide to diet and depression.
Essential Fatty Acids Primarily Omega
There is mounting evidence to suggest that Omega-3 is one of the most critical components to have in your diet to ease the effects of mild to severe depression. Omega-3 can is present in foods such as:
- Omega-3 enriched dairy
- Flax and flaxseed
The best way is to try to get Omega-3 into you through your diet, however, many supplements are rich in Omega-3. Fish oil is the most popular choice. However, there are more and more vegetarian alternatives, mainly using Flaxseed oil.
Read Also: Medicine For Ocd And Depression
How To Improve Depression Without Medication: Natural Ways To Cope
Maybe you are searching for how to improve depression without medication because you dont like the idea of taking the drugs for the rest of your life. Or, maybe you want a more naturalistic approach to your depressed mood. This article will discuss some of the best ways to improve depression without medication. We will also provide some helpful tips for those struggling with this condition.
Physical Activity As A Natural Depression Treatment
Regular exercise is another natural depression treatment with results comparable to antidepressant medication, but without the side effects. Instead, moving your body comes with a big bag of pleasant consequences:
- Increased protection against depression, Alzheimers and other diseases
- Money left in your wallet
You dont have to spend hours at the gym to get out of depression. Its best to find physical activities that you enjoy and make them a part of your everyday life. 3-4 workouts a week is enough to protect yourself from depression and to recover from it. You dont have to take a spin class, but its important to work up a sweat and get your heart rate up.
The biggest problem with this natural depression treatment is that it can be difficult to find the motivation for it when depressed. Its almost like a cruel joke that when youre experiencing the lowest amount of energy, youre supposed to sweat and pant and jump to get out of it. So, its a good idea to learn a few tricks for an easier start. If you want to know more about how to build a treatment routine that lasts, check out All you need to know about exercise and depression.
Recommended Reading: How To Cure My Dogs Depression
Break Out Of Your Routine Today
Sometimes being stuck in a rut is just that. But if you get out of your same old routine, your mood may come along with you. Take a day off from work and go explore a town nearby. Go out to a restaurant for dinner, even on a Tuesday night. Take a different route as you drive to work, wear something that is totally not you, or take your camera and go on a photography hike. For a major blue mood, consider taking a vacation.
How Can Overall Diet Improve Depression
Theres no one specific diet that combats depression but there are a number of nutrient-rich foods that positively affect mental health and counter the effects of depression on the brain. Numerous studies link traditional Mediterranean-type and Japanese-style diets with low risk of depression. Both eating patterns involve lots of fruits and vegetables, fish more than meat, oils rather than solid fats, and moderate to minimal dairy consumption.
Most fruits and vegetables contain nutrients needed for brain health. In particular, studies show that berriesstrawberries, blueberries, raspberries, blackberries, cranberrieswith their high antioxidant content, contribute to brain efficiency and protect against neurodegeneration. Olive oil is another food that aids brain function. Fish, especially wild-caught, contain fats that help the brain. Whole grains, nuts and seeds, and low-fat dairy products similarly supply nutrients that boost brain health.
You May Like: Treatment For Major Depression With Psychotic Features
Natural Ways To Help Manage Depression And Your Overall Mental Health
According to a report by the Centers for Disease Control ,antidepressant use has risen by 65% between 1999 and 2014. A 2017 study also shows depression increased significantly among persons in the U.S. from 2005 to 2015, from 6.6% to 7.3%.
Research tells us that one of the biggest triggers for depression is chronic stress both from physical health issues such as chronic pain and psychosocial issues. So it is no surprise that with the economic and social stressors during the last 10 years that rates of depression would be on the rise.
Alongside pharmaceuticals, utilizing various types of treatment modalities including complementary and alternative medicine techniques often can lead to better outcomes than single modality interventions. These techniques may also help those who might want to rely less on pharmaceuticals in the long term.
Some natural treatment modalities include:
St Johns Wort: A Possible Herbal Solution
St. Johns wort is a popular herbal treatment for depression in Europe. American physicians are more divided about its usefulness.
According to the National Center for Complementary and Alternative Medicine , St. Johns wort doesnt appear to be effective in treating major depression. But it may benefit people with mild-to-moderate forms.
St. Johns wort may have serious interactions with medications, herbs, and supplements. To be safe, always consult your doctor before taking it.
You May Like: Maybe It’s Clinical Depression
Q How Can I Increase My Serotonin
Serotonin is a neurotransmitter that plays a role in mood. While you cant increase your serotonin levels directly, there are things that you can do to improve your mood and make sure that your body is functioning optimally. Some ways to improve your mood include regular exercise, eating a healthy diet, getting enough sleep, and managing stress.
Botanical And Nutraceutical Therapies
The Earth has provided us with medicinal plants that are natural anxiolyticsmedications that reduce anxiety. Other herbs are naturally sedating or help increase levels of gamma-aminobutyric acid in the body. GABA, an inhibitory neurotransmitter, blocks messages between the nerve cells and the brain or spinal cord, and reduces fear, stress, and anxiety.
The herbs commonly used for anxiety in my practice include passionflower, gotu kola, Siberian ginseng, valerian, blue skullcap, kava kava, and water hyssop. Many of these are commonly available as over-the-counter calming teas and anxiety aides. They may be prescribed in higher and targeted doses under the care of a clinically trained naturopathic doctor or herbalist to control moderate to severe symptoms of anxiety. Clinically, I find combinations of herbs in tincture form, extracted in alcohol or glycerin, to be most effective.
In addition to herbs, the amino acid L-theanine, readily available in natural food stores, is well tolerated and shown to be helpful in reducing feelings of anxiety and stress. Its naturally found in green tea and helps increase levels of GABA.
Also Check: Can Depression Ruin A Relationship
What Are Symptoms Of Depression
Depression is a common mental disorder that includes
- loss of interest or enjoyment in previously loved activities
- feelings of guilt or low self-worth
- disturbed sleep or appetite, and poor concentration
These problems can become chronic or recurrent, and lead to substantial impairments in an individuals ability to take care of his or her everyday responsibilities. At its worst, depression can lead to suicide. Almost 1 million lives are lost yearly due to suicide, which translates to 3,000 deaths by suicide every day.
Take Walks Especially In The Winter
Many people feel depressed during the winter months, when they travel to and from work in darkness and dont get enough natural sunlight. Physical exercise, however, encourages the release of hormones and neurochemicals that boost mood, says Richard Brown, MD, an associate clinical professor of psychiatry at New York Citys Columbia University and coauthor of Stop Depression Now. Walking outside during the day will give you a few short doses of sunlight, also shown to boost mood, particularly in the winter.
Read Also: How Can You Heal Depression