Are you suffering from depression? Have you ever heard about the side effects of medications? And are afraid to try them? Do you feel depressed? Well, in this article, we’re going to talk about 7 natural ways that can help you treat your depression without any medication.
Welcome to BE HEALTHY BE FIT. In this article, we’re going to be going discuss some simple, safe, and natural things that you can do to help treat your depression. These approaches are most suitable when you are suffering from mild to moderate depression.
If you are having severe symptoms like suicidal or homicidal thoughts, you need help right away. Talk to your friends or family, doctor. Remember, there help out there.
So you have talked to your doctor and you feel that medication isn’t right for you or maybe you are taking a medication and you are still looking for some things that you can do to decrease your reliance on them? What are your options? Well, the first non-medication option is:
#1. Manage Your Stress To Dissolve Depression
Long term chronic stress increases the level of a hormone called cortisol. Which causes physical changes in your body and your brain increasing your risk for depression. Take an honest look at your life. What things are causing you stress. Are you stuck in a job you hate? Are you having relationship problems? Are you living with feelings of guilt or have you overscheduled your life?
Get The Best Professional Consultation Online⬇
Professional consultation for individual or couple click here (If you go through this link, you will get 20% off)
Write down which things you can change and what things you can’t. Work on changing what you can. Those things you think you can’t change, figure out how you can better deal with it. Oftentimes there are ways, we just may need to think differently.
This is something that a good counselor can help you work through. Besides this, learn some better stress management techniques such as meditation, prayer, yoga, or take a massage. All of these things are helpful. So, start to incorporate one or all of them into your life and see what kind of difference it can make.
#2. Exercise At Least 30 Minutes A Day (5 Times A Week)
You read that right exercise is very effective in treating depression. Studies show that both high-intensity and moderate-intensity exercise can be effective in treating mild to moderate depression. There is an actual release of the chemicals in the brain when you exercise. These chemicals positively affect mood.
When we talk about moderate exercise, its been shown to release certain chemicals that help the nerves grow and create new connections in the brain that are responsible for mood. Just like antidepressants, it takes a few weeks for this to start work.
Do 5 days of exercise a week for at least 30 minutes. Pick something that you enjoy, and if you don’t enjoy it, at least pick something that you don’t hate that much.
Unfortunately, when you are depressed exercise may be the last thing you want to do. But stick with it and you will start to notice a difference.
#3. Work On Your Diet To Treat Depression
Diet plays an important role, and especially in the United States, diet is horrible. The things they oftentimes call food is usually garbage. If you step back and really look at what we are putting into our bodies, most of which we can’t even pronounce, its obvious that all these chemicals, preservatives and additives are wreaking havoc on our bodies.
This isn’t food, this is edible drugs meant to keep us hooked. It is so simple that, if we put bad gas into the car, you get bad performance.
Our bodies are no different. Stay away from the processed foods, cut, back, or eliminate the refined carbs and sugars from your diet. Decrease your caffeine intake.
Did you know that higher amounts of caffeine can actually decrease your levels of serotonin? serotonin is also called a happy chemical. Drink no more than 6 cups a day.
But its not just about what you shouldn’t eat. We need to focus on having a healthy diet with lots of fruits, vegetables, and healthy proteins. Eating foods higher in Omega 3 fatty acids like salmon, walnuts, and, flaxseeds, healthy fats like coconut oil/olive oil are serotonin enhancing foods that can have a positive impact on your mood.
#4. Cognitive Behavioral Therapy or CBT To Treat Depression.
This is something that has been widely studied and can be just as effective as medication in treating mild to moderate depression. CBT is usually done through a therapist like a psychologist or a licensed clinical social worker.
A CBT therapist helps identify negative thoughts that you are having and helps you see how they are impacting your mental health.
To get one of the best online CBT therapy – click here
Persistent negative thoughts can have a real impact on the chemicals in your brain like serotonin, norepinephrine, and dopamine. These chemicals are in charge of your feeling of well being. By helping us recognize our negative thoughts and develop strategies to turn those around, a good therapist has shown to be very effective in treating depression.
What I’ve noticed though is that I frequently get a lot of hesitation with my patients to do therapy. They feel that somehow there is a negative stigma about going. What I tell them though is that I see it as, “physical therapy for the brain”. When you injure your knee you wouldn’t have second thoughts about going to a physical therapist and learning exercises that help your knee get better.
We wouldn’t look at that person and think that they are weak, we see them as being smart and taking control of their health. It’s no different going to a mental health therapist. Sometimes all you need to do is learn a few good mental exercises to work on to get your brain back in good health. So don’t sell a good therapist short. They can do wonders in treating depression.
#5. Work On Getting Adequate Sleep
I know this is a hard one. Sleep is a struggle for us all but it is so important. We need to get our 7-8 hours of sleep as an adult and even more for our teenagers to have optimal health. Your body recovers itself only when you sleep. Its when all the nerves in the brain solidify and lay down new memories.
When we don’t get the sleep we need, everything is off. If you are having trouble sleeping work with your doctor to find ways to improve it. Make sure you aren’t dealing with sleep apnea – A condition where you don’t breathe well at night.
There is a strong correlation between sleep apnea and depression. If you are having trouble with your sleep click here to find out 10 hacks for quality sleep.
#6. Surround Yourself With Good People And Influences
We as humans are a social species. We need human interaction. Unfortunately, one of the biggest problems that you face when you are dealing with depression is the desire to isolate yourself. You start to see the world as it is against you, or that it doesn’t need or want you.
So, the best thing that you can think to do is isolate yourself. But this is the worst thing that you can do. Surround yourself with friends and family and stay away from those who are constantly trying to pull you down.
Negativity often produces negativity. If you are surrounded by people who are dragging you down, who are using you or don’t have your best interest in mind then get away from them. If you are in a destructive relationship find ways to either improve it or leave it.
#7. Get Out And Serve Somebody Else
Get involved in charity work. Find a neighbor or friend who is in need, volunteer at some event. It’s amazing when we forget ourselves in the service of other people. What a positive impact that has on our mental health. We are ever living in a self-centered, me-first society and this is having a negative impact on our overall health as well as our mental health.
Get out and make a regular habit of serving others and you will see a positive impact in your own life. So get out and help somebody else and see what difference it will make in your life.
Depression is a real condition and it can have a huge impact on your life. There are many different ways that you can treat it. Oftentimes, it takes several different avenues to find something that is going to work for you.
It’s important to remember though if these or other things you are trying are not working, there are other options. Sometimes despite all, no matter what you do, the symptoms still will not go away.
If you find yourself in that position go talk to your doctor. Just like when you have diabetes or high blood pressure you need to take medication to control it.
Depression is no different, and taking medication doesn’t mean that you somehow have failed or are weak.
I’m interested in hearing about things that you have done to help your depression. Have you tried any of these things before? Go ahead and comment below and let us know.
That’s it for this article I hope you found it helpful. Thank you for reading.