Depression can be debilitating and overwhelming, but that doesn’t mean there aren’t ways to treat it without medication.
Sometimes, the best solution is to combine therapy and medication with alternative treatments like herbal remedies or exercise, which can help you avoid the side effects of antidepressants and give you more control over your treatment. Here are seven ways to treat depression without medication.
Exercise, specifically strength-training, has been linked to a decrease in symptoms of depression and anxiety. A meta-analysis review in JAMA Psychiatry found that 12 weeks of aerobic exercise training was associated with a significantly greater reduction in depressive symptoms than control conditions.
If you don’t have access to gym equipment or want an alternative to strenuous physical activity, try gentle yoga for depression instead. In one study published in Complementary Therapies in Medicine, researchers found that practicing hatha yoga regularly helped combat major depressive disorder by bringing about positive changes in sleep and relaxation while reducing fatigue and improving self-image.
2) Know Your Triggers
Recognizing and understanding what circumstances put you at risk of depression can help prevent it from happening. If you find yourself falling into a depressive state repeatedly, look for patterns between your mood swings.
Some examples might be skipping meals, spending too much time alone, or engaging in self-destructive habits such as smoking or drinking alcohol. Being prepared for a bout of depression is key to getting through it and preventing more episodes in the future or Online Doctor Consultation.
3) Sleep well
Not getting enough sleep or sleep that’s not restful can impact a person’s mood. The National Sleep Foundation reports adults to need between 7 and 9 hours of sleep per night to feel refreshed.
Every naturally, to defeat sadness, make a purpose of sleeping at least seven hours every night to feel more positive about life. If you aren’t getting a good night’s rest and your mood is starting to suffer, make small lifestyle changes to help you get more shut-eye.
4) Positive Self-Talk
People suffering from depression often have negative self-talk about themselves and their circumstances. They may feel that nothing is going right for them and focus on how much things will never improve. But if you’re struggling with depression, focusing on the positive aspects of yourself and your life is important.
It can be difficult, but try to identify things in your life that you enjoy or that make you feel good about yourself, such as a hobby or past success stories and think about them often. This can help you start to develop more positive self-talk. Avoidance: People who are depressed might withdraw from friends and family to avoid uncomfortable feelings, such as rejection or hurt feelings.
5) Keep a Journal
Keeping a journal can help you process your feelings and track how they affect your mood. It also gives you a healthy outlet for venting your frustrations and sharing your thoughts.
If you’re depressed, try keeping a list of things that make you happy or take pen to paper for ten minutes every day. Keep in mind that there’s no right way to keep a journal anything that makes it easier for you to express yourself is useful!
6) Call a Friend
If you’re depressed and alone, it might be difficult to believe anyone cares about your feelings. But that’s not true. One of the best things you can do to improve your mental health is to seek help from someone who cares. Call a friend or family member who will listen when you need them.
Studies show that reaching out for support helps us feel better about ourselves and also lowers our risk for depression in general. When one problem solves itself, new solutions present themselves, and reaching out could be just what we need to solve something that seems much bigger than it is or take help from best Online Pharmacy in Pakistan.
7) Adopt New Hobbies
One of my favorite ways to treat depression is doing things that make me feel good. It’s not just limited to fun activities. Giving back has proven highly effective in treating depression because it makes you feel needed and helps you change your self-perception from a problem-creating person to someone who contributes positively to society.
Get involved with your community or find a volunteer opportunity close to home. You’d be surprise at how much it can improve your mental health!