Lift Depression With These 3 Prescriptions- Without-Pills | Susan Heitler | TEDxWilmington
What should I do in case of depression?
When you’re depressed, you can’t just will yourself to “snap out of it.” But this guide to depression help can put you on the road to recovery.
Coronavirus update
As the COVID-19 pandemic continues, many of us are dealing with social distancing, isolation, and lockdowns that make it even harder to cope with symptoms of depression. Whatever your circumstances, though, there are ways to overcome feelings of sadness and despair, improve your mood, and regain a sense of hope. In addition to the tips in this article, you can also find help for depression in our Coronavirus Mental Health Toolkit.
Why is dealing with depression so difficult?
Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you to feel better. Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action.
It’s the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do. There is a big difference, however, between something that’s difficult and something that’s impossible. While recovering from depression isn’t quick or easy, you do have more control than you realize—even if your depression is severe and stubbornly persistent. The key is to start small and build from there. You may not have much energy, but by drawing on all your reserves, you should have enough to take a walk around the block or pick up the phone to call a loved one, for example.
Examining depression through the lens of the brain | Dr. Helen Mayberg | TEDxEmory
Taking the first step is always the hardest. But going for a walk or getting up and dancing to your favorite music, for example, is something you can do right now. And it can substantially boost your mood and energy for several hours—long enough to put a second recovery step into action, such as preparing a mood-boosting meal or arranging to meet an old friend. By taking the following small but positive steps day by day, you’ll soon lift the heavy fog of depression and find yourself feeling happier, healthier, and more hopeful again.
Coping with depression tip 1: Reach out and stay connected
Getting support plays an essential role in overcoming depression. On your own, it can be difficult to maintain a healthy perspective and sustain the effort required to beat depression. At the same time, the very nature of depression makes it difficult to reach out for help. When you’re depressed, the tendency is to withdraw and isolate so that connecting to even close family members and friends can be tough.
[Read: Helping Someone with Depression]
You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking. Staying connected to other people and taking part in social activities will make a world of difference in your mood and outlook. Reaching out is not a sign of weakness and it won’t mean you’re a burden to others. Your loved ones care about you and want to help. And if you don’t feel that you have anyone to turn to, it’s never too late to build new friendships and improve your support network.
How to reach out for depression support
Look for support from people who make you feel safe and cared for. The person you talk to doesn’t have to be able to fix you; they just need to be a good listener—someone who’ll listen attentively and compassionately without being distracted or judging you.
Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they don’t replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away.
Depression is a disease of civilization: Stephen Ilardi at TEDxEmory
Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.
Find ways to support others. It’s nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So find ways—both big and small—to help others: volunteer, be a listening ear for a friend, do something nice for somebody.
Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression.
Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences.
10 tips for staying connected
- Talk to one person about your feelings.
- Help someone else by volunteering.
- Have lunch or coffee with a friend.
- Ask a loved one to check in with you regularly.
- Accompany someone to the movies, a concert, or a small get-together.
- Call or email an old friend.
- Go for a walk with a workout buddy.
- Schedule a weekly dinner date.
- Meet new people by taking a class or joining a club.
- Confide in a clergy member, teacher, or sports coach.
Tip 2: Do things that make you feel good
In order to overcome depression, you have to do things that relax and energize you. This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what you’re able to do, and scheduling fun activities into your day.
6 Ways To CURE DEPRESSION
Do things you enjoy (or used to)
While you can’t force yourself to have fun or experience pleasure, you can push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.
Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, or the ballpark.
Support your health
Aim for eight hours of sleep. Depression typically involves sleep problems; whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits.
Keep stress in check. Not only does stress prolong and worsen depression, but it can also trigger it. Figure out all the things in your life that stress you out, such as work overload, money problems, or unsupportive relationships, and find ways to relieve the pressure and regain control.
Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.
Develop a “wellness toolbox” to deal with depression
Come up with a list of things that you can do for a quick mood boost. The more “tools” for coping with depression you have, the better. Try and implement a few of these ideas each day, even if you’re feeling good.
- Spend some time in nature.
- List what you like about yourself.
- Read a good book.
- Watch a funny movie or TV show.
- Take a long, hot bath.
- Take care of a few small tasks.
- Play with a pet.
- Talk to friends or family face-to-face.
- Listen to music.
- Do something spontaneous.
Tip 3: Get moving
When you’re depressed, just getting out of bed can seem like a daunting task, let alone working out! But exercise is a powerful depression fighter—and one of the most important tools in your recovery arsenal. Research shows that regular exercise can be as effective as medication for relieving depression symptoms. It also helps prevent relapse once you’re well.
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To get the most benefit, aim for at least 30 minutes of exercise per day. This doesn’t have to be all at once—and it’s okay to start small. A 10-minute walk can improve your mood for two hours.
Exercise is something you can do right now to boost your mood
Your fatigue will improve if you stick with it. Starting to exercise can be difficult when you’re depressed and feeling exhausted. But research shows that your energy levels will improve if you keep with it. Exercise will help you to feel energized and less fatigued, not more.
Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercise—such as walking, weight training, swimming, martial arts, or dancing—where you move both your arms and legs.
Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you move—such as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing.
Pair up with an exercise partner. Not only does working out with others enable you to spend time socializing, it can also help to keep you motivated. Try joining a running club, taking a water aerobics or dance class, seeking out tennis partners, or enrolling in a soccer or volleyball league.
Take a dog for a walk. If you don’t own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. You’ll not only be helping yourself but also be helping to socialize and exercise the dogs, making them more adoptable.
Tip 4: Eat a healthy, depression-fighting diet
What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones (such as certain meats).
How to Spot Severe Depression vs Feeling Depressed
Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these “feel-good” foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.
Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
Boost your mood with foods rich in omega-3 fatty acids. Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements.
Tip 5: Get a daily dose of sunlight
Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day. Remove sunglasses (but never stare directly at the sun) and use sunscreen as needed.
- Take a walk on your lunch break, have your coffee outside, enjoy an al fresco meal, or spend time gardening.
- Double up on the benefits of sunlight by exercising outside. Try hiking, walking in a local park, or playing golf or tennis with a friend.
- Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.
- If you live somewhere with little winter sunshine, try using a light therapy box.
- How to deal with Depression & Anxiety? (How I did it) | Fit Tuber
Dealing with the winter blues
For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder (SAD). SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love. No matter how hopeless you feel, though, there are plenty of things you can do to keep your mood stable throughout the year.
Tip 6: Challenge negative thinking
Do you feel like you’re powerless or weak? That bad things happen and there’s not much you can do about it? That your situation is hopeless? Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future.
When these types of thoughts overwhelm you, it’s important to remember that this is a symptom of your depression and these irrational, pessimistic attitudes—known as cognitive distortions—aren’t realistic. When you really examine them they don’t hold up. But even so, they can be tough to give up. You can’t break out of this pessimistic mind frame by telling yourself to “just think positive.” Often, it’s part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it. Rather, the trick is to identify the type of negative thoughts that are fueling your depression, and replace them with a more balanced way of thinking.
| Negative, unrealistic ways of thinking that fuel depression |
All-or-nothing thinking. Looking at things in black-or-white categories, with no middle ground (“If everything is not perfect, I’m a total failure.”) |
Overgeneralization. Generalizing from a single negative experience, expecting it to hold true forever (“I had a bad date, I’ll never find anyone.”) |
The mental filter – Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right. (“I got the last question on the test wrong. I’m an idiot.”) |
Diminishing the positive. Coming up with reasons why positive events don’t count (“She said she had a good time on our date, but I think she was just being nice.”) |
Jumping to conclusions. Making negative interpretations without actual evidence. You act like a mind reader (“He must think I’m pathetic”) or a fortune teller (“I’ll be stuck in this dead-end job forever.”) |
Emotional reasoning. Believing that the way you feel reflects reality (“I feel like such a loser. Everyone must be laughing at me!”) |
‘Shoulds’ and ‘should-nots.’ Holding yourself to a strict list of what you should and shouldn’t do, and beating yourself up if you don’t live up to your rules. (“I should never have interviewed for that job. I’m an idiot for thinking I could get it.”) |
Labeling. Classifying yourself based on mistakes and perceived shortcomings (“I’m a failure; an idiot; a loser.”) |
Put your thoughts on the witness stand
Once you identify the destructive thoughts patterns that contribute to your depression, you can start to challenge them with questions such as:
- “What’s the evidence that this thought is true? Not true?”
- “What would I tell a friend who had this thought?”
- “Is there another way of looking at the situation or an alternate explanation?”
- “How might I look at this situation if I didn’t have depression?”
5 Tips To STOP depression!
As you cross-examine your negative thoughts, you may be surprised at how quickly they crumble. In the process, you’ll develop a more balanced perspective and help to relieve your depression.
When to get professional help for depression
If you’ve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!
Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.
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.
1. 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. It’s important to take your mental health seriously and accept that where you are right now isn’t where you’ll always be.
The key to self-treatment for depression is to be open, accepting, and loving toward yourself and what you’re going through.
2. If you need to wallow, wallow — but do so constructively
Suppressing your feelings and emotions may seem like a strategic way to cope with the negative symptoms of depression. But this technique is ultimately unhealthy.
If you’re having a down day, have it. Let yourself feel the emotions — but don’t stay there.
Consider writing or journaling about what you’re experiencing. Then, when the feelings lift, write about that, too.
Seeing the ebb and flow of depressive symptoms can be instructive for both self-healing and hope.
3. Know that today isn’t indicative of tomorrow
Today’s mood, emotions, or thoughts don’t belong to tomorrow.
If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you haven’t lost tomorrow’s opportunity to try again.
Give yourself the grace to accept that while some days will be difficult, some days will also be great. Try to look forward to tomorrow’s fresh start.
4. Assess the parts instead of generalizing the whole
Depression can tinge recollections with negative emotions. You may find yourself focusing on the one thing that went wrong instead of the many things that went right.
Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was happy about the event or day. Then write down what went wrong.
Seeing the weight you’re giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were positive.
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5. Do the opposite of what the ‘depression voice’ suggests
The negative, irrational voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to replace it. Use logic as a weapon. Address each thought individually as it occurs.
If you believe an event won’t be fun or worth your time, say to yourself, “You might be right, but it’ll be better than just sitting here another night.” You may soon see the negative isn’t always realistic.
6. Set attainable goals
A lengthy to-do list may be so weighty that you’d rather do nothing. Instead of compiling a long list of tasks, consider setting one or two smaller goals.
For example:
Don’t clean the house; take the trash out.
Don’t do all the laundry that’s piled up; just sort the piles by color.
Don’t clear out your entire email inbox; just address any time-sensitive messages.
When you’ve done a small thing, set your eyes on another small thing, and then another. This way, you have a list of tangible achievements and not an untouched to-do list.
7. Reward your efforts
All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.
You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depression’s negative weight.
The memory of a job well-done may be especially powerful against negative talk and overgeneralization.
8. You may find it helpful to create a routine
If depressive symptoms disrupt your daily routine, setting a gentle schedule may help you feel in control. But these plans don’t have to map out an entire day.
Focus on times when you feel the most disorganized or scattered.
Your schedule could focus on the time before work or right before bed. Perhaps it’s only for the weekends. Focus on creating a loose, but structured, routine that can help you keep your daily pace going.
9. 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 that’s 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.
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7 Ways to Treat Depression Naturally Without Medications!
10. …like listening to music
ResearchTrusted Source shows music can be a great way to boost your mood and improve symptoms of depression. It may also help you strengthenTrusted Source your reception of positive emotions.
Music may be especially beneficial when performed in group settings, such as a musical ensemble or band.
You can also reap some of the same rewards simply by listening.
11. Or spend time in nature
Mother Nature can have a powerful influence on depression. ResearchTrusted Source 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 boostTrusted Source.
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.
12. 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 you’re 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 you’re a burden. You need the interaction — and they likely do, too.
13. Try something new entirely
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.
14. 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 reduced risk of hypertension.
How to Get Out of Functional Depression
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15. You can also use this as a way to practice gratitude
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.
What’s more, writing down your gratitude — including writing notes to others — can be particularly meaningful.
16. Incorporating meditation may help ground your thoughts
Stress and anxiety can prolong your depression symptoms. Finding relaxation techniques can help you lower stress and invite more joy and balance into your day.
Research suggests activities like meditation, yoga, deep breathing, and even journaling may help you improve your sense of well-being and feel more connected to what’s happening around you.
Online meditation options
Read our review of the best online meditation options to find the right fit for you.
17. What you eat and drink can also affect how you feel
There’s no magic diet that will treat depression. But what you put into your body can have a real and significant impact on the way you feel.
Eating a diet rich in lean meats, vegetables, and grains may be a great place to start. Try to limit stimulants like caffeine, coffee, and soda, and depressants like alcohol.
Some people also feel betterTrusted Source and have more energy when they avoid sugar, preservatives, and processed foods.
If you have the means, consider meeting with a doctor or registered dietitian for guidance.
18. If you’re up for exercise, consider a walk around the block
On days when you feel as if you can’t get out of bed, exercise may seem like the last thing you’d 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 you’re able to, take a walk around the block. Start with a five-minute walk and work your way up from there.
19. Getting enough sleep can also have a noticeable effect
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 a healthy 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.
20. Consider clinical treatment
You may also find it helpful to speak to a professional about what you’re going through. A general practitioner may be able to refer you to a therapist or other specialist.
They can assess your symptoms and help develop a clinical treatment plan tailored to your needs. This may include traditional options, such as medication and therapy, or alternative measures, such as acupuncture.
How To Cope With Depression
Finding the right treatment for you may take some time, so be open with your provider about what is and isn’t working. Your provider will work with you to find the best option.
Is depression a curable disease?
There is no cure for depression, but many different treatments are available to manage the symptoms.
The symptoms of depression vary among individuals. A treatment plan that includes medical interventions, support, and lifestyle changes can enable a person to live a normal and full life with the condition. However, finding the right treatment plan is a process that can take time.
Alternative remedies cannot treat depression on their own, but some may complement traditional medical treatment and therapy.
Keep reading to learn more.
Can you cure depression?
Therapy may help a person manage symptoms of depression.
Depression is a lifelong condition, as there is no cure. However, this does not necessarily mean that it will affect a person every day of their life. With the right treatment plan, remission is possible. The treatment plan may need adjusting throughout a person’s life.
Depression is one of the most treatable mental health conditions. Between 80% and 90% of people with depression respond well to treatment, meaning that they see an improvement in their symptoms or the symptoms disappear.
Recurring depression
It is common for a person with depression to experience depressive episodes between longer periods of remission in which they have no symptoms.
Not everyone who recovers from depression will need ongoing treatment, but those who do may have a depressive episode if they stop treatment.
Although a person may not have any symptoms of depression for years, a period of stress, a significant life change, or bereavement could trigger a depressive episode.
It is not always possible to predict the triggers for depression. Some people may find that noting the events, feelings, and situations that came just before a depressive episode helps them pinpoint a possible cause. Being aware of their triggers may help a person avoid depressive episodes in the future.
After a depressive episode, a person may wish to review their treatment plan. Medication, therapy, or support may need adjusting.
Stress is a common trigger for depression. Managing stress can help prevent symptoms of depression. Some suggestions for managing stress include:
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drinking plenty of fluids
eating a healthful diet
getting enough sleep
talking to family or friends
limiting alcohol and caffeine consumption
practicing mindfulness
taking on less responsibility at work
It is not always possible to avoid stress. Moving home, a busy period at work, or relationship difficulties can all be a part of life. If a person knows that they have a stressful event in the near future, careful planning can help lower the risk of it triggering a depressive episode.
A person can talk to family and friends about support and coping strategies. Good organization and planning for change can help. It can also be beneficial to take a break from work, where possible, or free up time on weekends to relax.
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Treatment
About 15.7 million adults in the United States have experienced depression, but only around one-third of these individuals have sought treatment.
People may avoid seeking treatment because they think that the problem is not serious, that depression is shameful or a weakness, or that they can treat it themselves. Depression is a serious medical condition that needs treatment from a professional.
Depression can be mild, moderate, or severe:
mild depression has some effect on daily life
moderate depression has a significant impact on daily life
severe depression can make daily life impossible
The treatment plan will depend on the severity and type of the symptoms and what the person wants from treatment. A medical professional can help the person put together a treatment plan. This plan can include therapy, medication, and lifestyle measures.
For mild depression, exercise, self-help, and therapy can work well. For moderate depression, a doctor may recommend medication. Severe depression often requires a combination of therapy and medication.
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Learn more about the types of depression here.
Therapy
Two forms of psychotherapy that professionals commonly use to treat depression are cognitive behavioral therapy (CBT) and interpersonal therapy (IPT).
CBT can help a person understand their thoughts, feelings, and behaviors. It can help them overcome negative thoughts and build a more positive view of themselves.
IPT focuses on personal relationships. It can help a person whose depression has an association with relationship or communication difficulties.
The National Institute of Mental HealthTrusted Source offer advice on finding a therapist.
Medication
An antidepressant is a medication that treats depression by adjusting chemical levels in the brain. Many different types of antidepressants are available. A person’s symptoms and medical history can help inform the prescription.
Antidepressants can have some side effects, but these tend to decrease in severity the longer the person takes the medication. A person should not stop taking antidepressants until they have consulted a medical professional. A doctor can advise on how to reduce the dose safely over time.
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Alternative therapies
It can take time to find the right treatment for depression, and the process can be frustrating. A person may take a medication but find that they still have symptoms. Or they may have therapy and still experience a depressive episode.
A person may look to alternative, complementary, or integrative medicine for help with depression. To explain these terms:
complementary therapies go alongside traditional treatment or medicine
alternative therapies replace traditional treatment or medicine
integrative health focuses on coordinating traditional treatment or medicine with complementary therapies
There is little evidence that alternative therapies can treat depression. In some cases, they could be dangerous if a person uses them in place of conventional treatment.
Some people with depression find that complementary therapies help them manage the condition, alongside medication and therapy. Complementary therapies include homeopathy, acupuncture, and herbal medicine.
A 2019 review of complementary and alternative medicine for treating depression looked at the evidence for different therapies. The authors made the following conclusions:
Acupuncture: Unlikely to have any positive effect on symptoms of depression.
Aromatherapy: Very little scientific evidence available, but studies suggest that it provides some relief for feelings of depression in healthy adults.
Light therapy: Not enough evidence of any positive effects on depression symptoms.
Mindfulness: Some evidence that it could reduce the risk of relapse.
St. John’s wort: This herb may help reduce the severity of depression compared with a placebo. However, it can affect how well other medications work.
Yoga: Not enough evidence of any positive effects on depression symptoms.
A 2018 review looked at the evidence for using homeopathy to treat depression. The authors found limited research but noted that people who used homeopathy to treat depression reported an improvement in symptoms. Homeopathy may offer some benefits in comparison with a placebo.
Hydrotherapy is the use of water to treat depression. Although low risk, there is little evidence that it can reduce the symptoms of depression.
Ayahuasca is a psychoactive drug that changes how the brain works and, therefore, alters a person’s thoughts and feelings. A small 2017 study found that the drug had short-term positive effects on people whose depression had not responded positively to other treatments. The study stressed the importance of a safe, controlled setting and warned of the possible risk of psychosis.
Learn more about some herbs that may help with depression here.
Lifestyle factors
Certain lifestyle measures can support a person in managing depression. A treatment plan usually includes suggestions for healthful habits. These can include:
keeping a diary to track thoughts and feelings
exercising regularly
adopting a healthful diet and drinking plenty of fluids
practicing mindfulness
talking to friends, family, or a support group
avoiding tobacco, alcohol, and recreational drugs
keeping to a routine
setting achievable goals
finding a hobby or trying something new
taking on manageable responsibility or volunteering
How I overcame depression without medication
Summary
Although depression has no cure, many effective treatments are available to manage the condition.
Every person is different, and individually tailored treatment is important. Finding the right treatment can help a person live with depression without symptoms.
Alternative therapies are not a replacement for medication and therapy, but, alongside conventional treatments, they may help a person manage depression symptoms.
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