Being depressed can make you feel both hopeless and helpless. Depression is one of the most common mental health conditions in the world. However, it’s also one of the most easily managed, helping you to combat those negative, overwhelming feelings.
Medication is often prescribed for those struggling with depression. Though there are many varieties and brands, they’re all designed to boost the activity of neurotransmitters in the brain. Some people don’t want to take medication. Others might want to try something different before resorting to a prescription.
Thankfully, medication isn’t the only way to treat depression. Understanding your options can make a big difference and can motivate you to try several solutions. With that in mind, let’s cover six ways you can effectively treat depression without medication, so you can determine which route is right for you.
1. Exercise
While exercise won’t cure your depression, it’s a great way to give those neurotransmitters a natural boost. Exercising increases levels of serotonin in the brain, which can give you more energy and improve your mood. You don’t have to run a marathon to experience these benefits. Something as simple as taking a walk, riding a bike, or going for a swim can make you feel happier and help you fight off negative thoughts.
2. Get More Sleep
Sleep and depression are more closely linked than many people think. Unfortunately, they often form a negative cycle. Without enough sleep, your depression can become worse. As your depression worsens, it’s hard to get enough sleep. You can combat this by improving your sleep hygiene. Get into a routine each night, avoid drinking caffeine before bed, and stop using electronic devices at least an hour before you plan on sleeping.
3. Watch Your Diet
We’ve all seen the stereotypes and tropes about indulging in ice cream and other comfort foods while depressed. While it’s easy to laugh while seeing it in a movie, there’s some truth behind it. Unfortunately, these habits aren’t uncommon for people with depression, and they can end up making you feel worse. While your diet can’t completely change your feelings, eating healthier can boost your mood. Some studies have shown that foods with a lot of folic acid and omega-3 fatty acids can even help to ease the symptoms of depression.
4. Try a New Hobby
When you’re depressed, it’s easy to fall into a rut. You might not want to do things you typically enjoy, and you might lack the motivation to try something new. Fight back against those feelings. Involving yourself in a new hobby or activity could be what you need to challenge negative thoughts and change your outlook. Plus, a new hobby will often serve as a positive distraction, giving you something to look forward to and a sense of purpose.
5. Lean On Your Support System
It’s not uncommon for people with depression to withdraw from those they love. However, isolating yourself only makes symptoms worse. Actively commit to spending time with people who care about you. Lean on your support system. Open up about your struggles and your feelings, and let those who love you do what they can to help.
No one is tasked with curing your depression, so don’t guilt yourself into thinking you’ll be a burden. Your family and friends want to be there for you. It’s up to you to open that door and let them in.
6. Consider Therapy
Therapy and medication often go hand-in-hand for those with depression, but they don’t necessarily have to. Even if you don’t want to take medication, you can still benefit from therapy. As you work with a therapist, you’ll uncover the root cause(s) of your depression. Knowing where it stems from is often a necessary first step in the healing process. Once you know what’s causing it, you can take active steps toward treating it, and there’s comfort in knowing you don’t have to go through it alone.
If you’re struggling with depression but don’t want to consider medication, use the suggestions listed here, and feel free to contact me to set up an appointment.