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.
Could Meditation Be Right For You
If you suspect you have depression, see your primary care doctor to rule out other causes of your symptoms and get a treatment plan. If your doctor prescribes an antidepressant, keep taking it. Dont stop on your own, Goyal says. You can add meditation and see how you feel after a few months of regular practice. The best way to get started is by taking a class.
Though based on ancient Buddhist traditions, mindfulness meditation is secular, not religious, Goyal says. Anyone can practice it. It doesnt conflict with religious faith or spiritual beliefs.
#TomorrowsDiscoveries: How the Brain Processes Incentives and Rewards | Vikram S. Chib, Ph.D.
Identify Any Underlying Conditions
I would venture to say that most people with treatment-resistant depression are also suffering from undiagnosed conditions. My list was long: Crohns disease, small intestine bacteria overgrowth , hypothyroidism, low stomach acid , adrenal fatigue, Raynauds phenomenon and connective tissue problems, pituitary tumor, aortic valve regurgitation, and certain nutrient deficiencies .
Its really best to work with an integrative or functional doctor. Many are listed on the website for the Institute of Functional Medicine, but you need to proceed with caution, because some of them are very expensive and will run unnecessary tests if youre not careful. At the very least, I would ask your primary care physician or psychiatrist to run these four blood tests: a complete blood count comprehensive metabolic profile a thyroid full panel, including TSH, free T4, free T3, and thyroid antibodies and the 25-OH vitamin D test, as well as B-12 levels. It may also be worth finding out if you have a Methylenetetrahydrofolate reductase gene mutation , because we need the MTHFR enzyme to convert folate to its active form, methylfolate and folate deficiencies make it difficult for antidepressants to work. In fact, many studies link low folate levels to depression.
Don’t Miss: Recurrent Major Depressive Disorder In Partial Remission
How Meditation Works For Depression
The most helpful type of meditation in Goyals study wasmindfulness meditationa self-awareness practice that involves focusing on the present moment andgently refocusing, without judgment, whenever attention wanders. Thetheory: Meditation may ease depression by stopping, for a while, theever-churning worries and fears that can fuel it.If Im depressed about a life change like divorce or losing a job and keepthinking about it, I may become more depressed. And the churning thoughtscan cause a cascade of symptoms that lead to feeling debilitated, Goyalsays. One way mindfulness may help is by causing you to pause and reactless to whatever is bothering you. This process can reduce the symptoms,making them less bothersome, and over time can become second nature withmore meditation practice.
Sleeping As A Natural Treatment For Depression
Perhaps youve noticed that poor sleep can make you tired, lower your mood and make it difficult to concentrate?Yes, poor quality sleep can increase depressive symptoms and the risk of depression. In turn, depression leads to poor sleep. Actually, 90 % of depressed people struggle with sleep. Some sleep too much and others dont get enough.At the same time, sleep is one of the best natural treatments for depression we have. Just as poor sleep increases depression, good quality sleep reduces it.According to Professor of neuroscience and psychology Dr. Matthew Walker, sleep can act as a form of overnight therapy, making you better at handling strong emotions and concentrating on important tasks.There is a number one tool for improved sleep :
- Wake up at the same time every day and establish a bedtime
So, the best thing to do to improve your sleep is to decide to wake up at the same time every day and to go to bed at the same time every night, even during weekends.Heres another tip:
- Use 90 minutes to unwind before bedtime and set an alarm for when your unwinding-time begins. Do something relaxing, such as taking a bath or listening to calming music. And avoid screens. It will help your brain fall asleep faster.
If you dont like these sleep tools, or think theyre too challenging to start with, youll find a lot more in this article: All you need to know about depression and sleep The most effective sleep strategies for improving depression.
You May Like: Find Your Words Depression Test
Set Manageable Daily Goals
Depression and anxiety can zap your motivation. This can create a vicious cycle where you feel guilty about what you havent accomplished, and your guilt leaves you feeling even more depressed and anxious.
Making a list of daily goals for yourself promotes accountability, but these goals should be manageable tasks that will provide a feeling of accomplishment. This might be getting fully dressed even when youre working from home, tackling a chore youve been putting off, or calling to check in with your sponsor. As you start to feel more confident in your ability to make it through the day, you can begin to tackle more challenging goals.
Or Spend Time With Loved Ones
Depression can tempt you to isolate yourself and withdraw from your friends and family, but face-to-face time can help wash away those tendencies.
If youre unable to spend time together in person, phone calls or video chats can also be helpful.
Try to remind yourself these people care about you. Resist the temptation to feel like youre a burden. You need the interaction and they likely do, too.
When you do the same thing day after day, you use the same parts of your brain. You can challenge your neurons and alter your brain chemistry by doing something entirely different.
Research also shows doing new things can improve your overall well-being and strengthen your social relationships.
To reap these benefits, consider trying a new sport, taking a creative class, or learning a new cooking technique.
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 reduced risk of hypertension.
When you do something you love, or even when you find a new activity you enjoy, you may be able to boost your mental health more by taking time to be thankful for it.
Research shows gratitude can have lasting positive effects on your overall mental health.
Recommended Reading: Best Books To Help With Depression
Selective Serotonin Reuptake Inhibitors
SSRIs are the most widely prescribed medications for depression. They include , , , , and . SSRIs affect levels of serotonin in the brain, a chemical responsible for improving mood. They work by stopping the bloodstream from absorbing serotonin, which leaves more serotonin available in between the neurons in the brain.
Research shows that SSRIs are effective at reducing symptoms of major depressive disorder and can help treat some anxiety disorders, post-traumatic stress, and obsessive compulsive disorder. They may cause some side effects, like headaches, upset stomach, and fatigue, but in general are safe to take.
Learn To Recognize Negative Thinking
Sometimes these thoughts can be obvious, such as times when you berate or criticize yourself. Other times, they can be more subtle. You might find yourself engaging in things like catastrophizing or all-or-nothing thinking.
Catastrophizing involves always anticipating negative outcomes. All-or-nothing thinking means that you think of things as either successes or failures with no in-between. Once you get better at recognizing these cognitive patterns, you can start working on some healthier replacements.
Recommended Reading: Suboxone For Anxiety And Depression
How Can I Take Care Of Myself
Once you begin treatment, you should gradually start to feel better. Go easy on yourself during this time. Try to do things you used to enjoy. Even if you dont feel like doing them, they can improve your mood. Other things that may help:
- Try to get some physical activity. Just 30 minutes a day of walking can boost mood.
- Try to maintain a regular bedtime and wake-up time.
- Eat regular, healthy meals.
- Do what you can as you can. Decide what must get done and what can wait.
- Try to connect with other people, and talk with people you trust about how you are feeling.
- Postpone important life decisions until you feel better.
- Avoid using alcohol, nicotine, or drugs, including medications not prescribed for you.
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:
- reduce stress
- 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.
Also Check: Is Depression A Mental Disease
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:
- 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.
How Is Depression Diagnosed
To be diagnosed with depression, an individual must have five depression symptoms every day, nearly all day, for at least 2 weeks. One of the symptoms must be a depressed mood or a loss of interest or pleasure in almost all activities. Children and adolescents may be irritable rather than sad.
If you think you may have depression, talk to your health care provider. Primary care providers routinely diagnose and treat depression and refer individuals to mental health professionals, such as psychologists or psychiatrists.
During the visit, your provider may ask when your symptoms began, how long they last, how often they occur, and if they keep you from going out or doing your usual activities. It may help to make some notes about your symptoms before your visit. Certain medications and some medical conditions, such as viruses or a thyroid disorder, can cause the same depression symptoms. Your provider can rule out these possibilities by doing a physical exam, interview, and lab tests.
Read NIMHs Tips for Talking With Your Health Care Provider to help prepare for and get the most out of your visit. For additional resources, visit the Agency for Healthcare Research and Quality website.
You May Like: Does Taking Melatonin Cause Depression
Natural Way To Treat Depression
Conventional Treatment. 13 Natural Remedies for Depression. Precautions. Did you know that 1 out of 7 individuals will suffer from depression symptoms at But what are we doing to prevent and treat this life-altering mood disorder? The typical treatment antidepressant medications don’t work for.
15 natural ways to treat depression without medications. The first and foremost is to play the role of a successful.
The beginners guide to using CBD Oil for pain, stress, and anxiety In the past few decades, the world has been growing increasingly aware of all the benefits that a natural way of living can.
These 4 Tips Will Help You Manage And Treat Anxiety At Home Anxiety is a disorder that many people deal with. It can be crippling if you are unaware of how to handle it properly. If you.
Home General Health Top 10 Natural Remedies To Treat Depression. Depression can be overwhelming, but you don’t need to suffer in silence or fight it alone natural treatments and remedies for depression, mainstream antidepressant medication, and therapy can all ease your way.
Milder cases of depression can be treated solely with natural remedies without the need for prescription drugs. Therapy is a great way to restore balance in your life. Seeking help from others who have similar issues will provide a support system to discuss issues, understand symptoms, and.
Natural Ways To Cure Anxiety And Depression
When looking to treat anxiety without using drugs, one usually looks for which herb or supplement is likely to help.
My personal experience has also guided me towards this research and I want to share it here, wishing with all my heart to help you find serenity more naturally.
The management of stress, anxiety and characterized depression involves controlling episodes of sadness, restoring self-image to restore confidence, stimulating energy and desire to reduce memory loss and an healthy diet and lifestyle to quickly stop losing or gaining weight which seriously affects the balance and moods
Recommended Reading: Depression In School Age Child
Increase Your Magnesium Intake
Magnesium is a very important part of a balanced diet. Without a proper level of magnesium, we cannot keep the chemicals within our brain stable, regulate our heartbeats, or synthesize our RNA and DNA.
Required Ingredients:
- Incorporate foods such as spinach, bananas, dry almonds, and/or soy milk.
- If you do not enjoy these foods, magnesium capsules will suffice.
Process:
- Intake magnesium rich foods or a magnesium capsule each day for a highly functioning body and mind.
- Make magnesium a part of your daily diet.
Have A Proper Sleep Schedule
Are you sleeping too much and waking up extremely tired? Do you wake up at a certain point every night and find it hard to go back to sleep? Correcting your sleep is paramount in the natural treatment for depression. Depression is known to affect sleep cycles. Some people sleep a lot while others develop insomnia. Either way, both end up feeling exhausted. Here are some tips that might help you in correcting your sleep quantity and quality:
- Try not to fiddle with your phone during bedtime.
- Read a book if you can.
- Try waking up at the same time every day.
Don’t Miss: Does Latuda Work For Depression
Meet Yourself Where You Are
Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.
Every day with this disorder is different. Its important to take your mental health seriously and accept that where you are right now isnt where youll always be.
The key to self-treatment for depression is to be open, accepting, and loving toward yourself and what youre going through.
If Youre Up For Exercise Consider A Walk Around The Block
On days when you feel as if you cant get out of bed, exercise may seem like the last thing youd want to do. However, exercise and physical activity can be powerful depression fighters.
Research suggests that, for some people, exercise can be as effective as medication at relieving depression symptoms. It may also help prevent future depressive episodes.
If youre able to, take a walk around the block. Start with a five-minute walk and work your way up from there.
Sleep disturbances are common with depression. You may not sleep well, or you may sleep too much. Both can make depression symptoms worse.
Aim for eight hours of sleep per night. Try to get into ahealthy sleeping routine.
Going to bed and waking up at the same time every day can help you with your daily schedule. Getting the proper amount of sleep may also help you feel more balanced and energized throughout your day.
Also Check: Depressed Stocks To Buy Now
How To Fight Depression Without Medication
Verywell / Bailey Mariner
For many people living with depression, prescription medications can be life-saving drugs. Antidepressants, such as selective serotonin reuptake inhibitors like Prozac and Zoloft , are the most widely prescribed medication for depression, and while they are often effective, they can have side effects and be expensive depending on your health insurance coverage.
There are many ways to counter some of the symptoms of depression that don’t involve prescription medications. If you have depression, you might like to try managing it naturally without medication or supplement your antidepressant with other options. If so, check out these natural alternatives and then talk to your doctor about which might make sense as part of your treatment regimen.
This article discusses some natural treatments that may help fight depression including lifestyle changes and supplements. It also covers other strategies you might try such as practicing mindfulness or enhancing your home environment.