Acknowledge You Have A Problem
This is the most important step. The first one, the one that makes the difference between aimlessly floundering about in your efforts, and actually figuring out a direction.
If you dont realize there is a problem, you will most likely never solve it.
The moment you acknowledge that there is a problem, is the moment you can finally take the steps you need to take to fix that problem.
No one else will take them for you: youre the one who has to do it.
It took me 4 years of constant acute misery before finally realising I was dealing with severe depression. I thought I was just overly sensitive: I cried every-single-day, many, many times per day
- I could no longer hold a conversation with someone , without bursting into tears
- I would hide in the bathroom every day at work to go cry
- I could not answer a single personal question without feeling that my heart was going to explode with sadness.
It was acute emotional distress so unbearable, I could not function. And by not acknowledging it, I only made things worse.
You are not just too sensitive, or just tired. You are depressed. Now, time for you to start taking the necessary measures.
The Number One Tool For Better Sleep
Whatever your sleep pattern looks like, there are some excellent tools to help you improve it. As a natural consequence, your depressive symptoms will decrease. Sleeping is one of the best medication-free depression treatments we have, and the tools are the same, regardless if youre sleeping too much or too little. There is a number one tool for improved sleep, recommended by Dr. Matthew Walker :
- 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. Use 90 minutes to unwind before bedtime and set an alarm for when your unwinding-time begins. Theres no use going to bed when you dont feel tired. Also, if you find yourself lying awake unable to sleep, get out of bed after 20 minutes and do something relaxing until you feel sleepy again. Then, return to bed. If you lie awake in bed for too long, your brain will start to associate the bed with wakefulness.
If you dont like this sleep tool, or think its too challenging to start with, check out these strategies for improving sleep and reducing depressive symptoms:
If you need more information about these sleep tools before starting making changes, . It includes a complete sleep module with both theory and homework for beginners.
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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Medication For Depression And What It Can And Cannot Do
Depression medication has a purposeful function. It restores the biochemical balance within the brain by affecting, among other things, the neurotransmitters that can play a role in depression: serotonin, dopamine, and norepinephrine .
When severe, treating depression without medication usually isnt effective or even recommended. Medications soothe the brain so therapy or self-help techniques, or both, can be more successful.
Medication works on the brain and can restore balance. Medication cant, however, directly improve the way people think and feel and act. Medication alone usually cant completely treat depression.
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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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.
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
Schedule Pleasant Events Or Activities
You should never wait to be in the mood. If youre struggling with depression, its likely the mood wont happen without some coaxing. Give yourself permission for a 30-minute vacation, or try to schedule healthy hobbies each day. When you do these activities with the right attitude and practice gratitude, it will help you immensely. Make sure to take the time to notice what went well today and not what went wrong. A gratitude journal might also be helpful.
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Create A Morning Pampering Routine
When you live with depression, you may notice your personal care starts to decline. You might start by skipping the shower. Brushing your hair may feel like a chore. Maybe you dont remember when you last brushed your teeth.
A small, cross-sectional study found married women who self-pampered were less likely to experience depression compared to married women who didnt self-pamper.
Its possible, however, like with diet, that people who pamper themselves more are more likely to have other beneficial mental and physical behaviors, which might explain lower rates of depression.
How To Beat Depression Without Drugs
Dr Steve Ilardi is slim and enthusiastic, with intense eyes. The clinical psychologist is 4,400 miles away, in Kansas, and we are chatting about his new book via Skype, the online videophone service. âIâve spent a lot of time pondering Skype,â he says. âOn the one hand it provides a degree of social connectedness. On the other, youâre still essentially by yourself.â But, he concludes, âa large part of the human cortex is devoted to the processing of visual information, so I guess Skype is less alienating than voice calls.â
Social connectedness is important to Ilardi. In The Depression Cure, he argues that the brain mistakenly interprets the pain of depression as an infection. Thinking that isolation is needed, it sends messages to the sufferer to âcrawl into a hole and wait for it all to go awayâ. This can be disastrous because what depressed people really need is the opposite: more human contact.
Which is why social connectedness forms one-sixth of his âlifestyle basedâ cure for depression. The other five elements are meaningful activity regular exercise a diet rich in omega-3 fatty acids daily exposure to sunlight and good quality, restorative sleep.
Ilardi is convinced that the medical professionâs readiness to prescribe anti-depression medication is obscuring an important debate. Up to 20% of the UK population will have clinical depression at some point, he says twice as many as 30 years ago. Where has this depression epidemic come from?
Recommended Reading: What Is Moderate Depression Mean
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.
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.
Natural Ways To Treat Depression: Home Remedies
No matter how rubbish you feel, think again when youre just about to eat another ice-cream, cake, sweet, doughnut, bagel, bag of crisps, chip, lump of bread, etc. These provide only empty calories they fill you up and provide a temporary sense of comfort but crucially they dont provide the nutrients you need to help you recover.
Did you know, for example, that Vit B6 and B12 are called the mental health vitamins?
In addition, Im really sorry to have to tell you that sugar causes chronic inflammation, which disrupts your bodys normal immune function and can wreak havoc on your brain .
So, instead of junk think fruit, vegetables, nuts, seeds, olives, fermented foods . These are the best home remedies for depression!
Can Taking Supplements Really Improve Your Mental Health
Im not a fan of taking any supplements with the expectation that they can 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 its able to absorb it at all.
So, it comes as no surprise then that the safest, most effective supplementation comes from eating the right foods
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Most Of Us Have Days That Are Great When We Feel As Though We Are On Top Of The World And Can Accomplish Anything
Then, there are the days where life is not so great, and we are filled with sadness, remorse, guilt, anger, or a plethora of other negative emotions. When these negative thoughts begin to consume us, we can easily fall into depression or feelings of anxiety.
Many of us know someone who is taking medication for anxiety or depression. Medical attention may be necessary in some cases, as depression and anxiety can lead to suicidal thoughts. It may be difficult to get out of a negative slump, but certain habits of self-care can also help to ease the symptoms of anxiety and depression.
If you struggle with anxiety and/or depression, here are some tips to getting yourself on the road to a happier life:
Small Steps Big Impact
Depression can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to seek treatment.
However, there are small steps you can take to help you feel more in control and improve your overall sense of well-being.
Read on to learn how to incorporate these strategies in a way that makes sense for you.
Keep A Regular Sleep Schedule
Its vital to focus on a balanced sleep schedule where you arent sleeping too little, but you also arent sleeping too much. Staying up late one night and sleeping in the following day is one way to feed into your depression. Also, you shouldnt try to solve problems late at night when your brain is half-awake.
When To Contact A Doctor
Most people experience anxiety from time to time. When a person has anxiety so intense that it undermines sleep, daily functioning, or relationships, it is time to seek help. This type of anxiety is a medical condition. And while medication is an option, it is not the only treatment.
A doctor can help with getting the correct diagnosis, ruling out physical health issues, and finding therapy and other remedies.
A person should contact a doctor or healthcare provider if they experience the following:
- They feel chronically anxious for no clear reason or have constantly shifting anxieties.
- Their anxiety is disproportionate to the stress they feel, such as if a person who has a relatively safe and comfortable life is chronically afraid of violence or starvation.
- They experience panic attacks or physical anxiety symptoms, such as a racing heart or stomach pain.
- Their anxiety treatment does not work or suddenly stops working.
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Look After Your Physical Health
- Think about what you eat and drink. Eating a balanced and nutritious diet may help to manage some of your symptoms. Drinking plenty of water can also help your mental wellbeing. See our pages on food and mood for more information. If you have a difficult relationship with food and eating, our pages on eating problems may help.
- Try to be more active. Many people find regular physical activity helps to lift their mood, boost their energy levels and keep them grounded in reality. See our pages on physical activity and your mental health for more information.
- Try to get enough sleep. Getting enough sleep can sometimes feel difficult. But having a good amount of quality sleep is very helpful for your mental health. See our pages on sleep problems for more information.
Treating Anxiety Without Medication
If you suffer from anxiety, the constant, nagging feelings of worry can be troubling and hard to control. These feelings are usually intense and out of proportion to the actual troubles and dangers in your everyday life. They can make it hard to function at home, at work, or in social situations.
Anxiety can be treated with medication, but several mind-body approaches may also be effective.
Hypnosis is sometimes used along with cognitive behavioral therapy to treat anxiety. It can help people focus their attention, rethink problems, relax, and respond to helpful suggestions. Hypnosis relies mainly on your ability to concentrate and on the trust you have in the therapist. If you are interested in hypnosis, discuss it first with your psychiatrist or psychologist. She or he can help you find a qualified practitioner.
Biofeedback measures specific body functions, such as heartbeat or breathing, and feeds this information back to you in the form of sounds or lights. This can help you become aware of your body’s responses and learn to control them using relaxation and cognitive techniques. You can practice different relaxation techniques while attached to biofeedback equipment and get immediate sensory input about which techniques produce the desired results, such as slowing the heart rate or relaxing tense muscles. The hope is that this extra feedback helps people find and refine techniques that can calm the body and reduce anxiety.
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