how to deal with depression without medical help.?
many people ask directly via message why I don't write about how to deal with depression and how you can do things against depression. I have decided to write about it today, I hope you will get help through my post.
How to cope with depression
Stay in touch. Don't withdraw from life. ...
Be more active. Take up some form of exercise. ...
Don't drink too much alcohol. For some people, alcohol can become a problem. ...
Try to eat a healthy diet. ...
Have a routine.
Is there a way out of depression without medication?
Exercise. There is strong evidence that any kind of regular exercise is one of the best antidepressants. "It not only helps keep your current mental state from getting worse, but it can prevent mild depression from becoming more severe depression,"
What to do when nothing helps depression?
If medications and psychotherapy aren't working, you may want to talk to a psychiatrist about additional treatment options:
Repetitive transcranial magnetic stimulation (rTMS). ...
Ketamine is a medication that's delivered through an IV in low doses.
Electroconvulsive therapy (ECT). ...
Vagus nerve stimulation (VNS).
How do I cope with my depression?
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.
What do I do if I think I'm depressed?
If you think you may have depression, talk to a health care provider, such as a primary care doctor, psychologist, or psychiatrist. During the visit, the provider may ask when your symptoms began, how long they have lasted, how often they occur, and if they keep you from going out or doing your usual activities.
Is mild depression bad?
At its mildest, you may simply feel persistently low in spirit, while severe depression can make you feel suicidal, that life is no longer worth living. Most people experience feelings of stress, anxiety or low mood during difficult times.
When will my depression end?
With treatment, you should start to feel better within a few weeks, but it can take longer. Stay connected with your healthcare provider and let them know if you are not starting to feel better. Without treatment, symptoms can last for weeks, months, or even years.
What works immediately for depression?
Esketamine must be used in conjunction with a conventional antidepressant. The intention is that esketamine provides rapid relief from depression symptoms until the other medication takes effect.
Am I sad or depressed?
You might cry, listen to sad music, or spend more time alone. Being sad is a normal reaction in difficult times. But usually, the sadness goes away. When a sad mood lasts for 2 weeks or more and interferes with normal, everyday functioning, you may be depressed.
What calms down depression?
5 Ways to Help Yourself Through Depression
Exercise. Take a 15- to 30-minute brisk walk every day. ...
Eat healthy foods and drink plenty of water. Some people with depression don't feel much like eating. ...
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Express yourself. ...
Don't dwell on problems. ...
Notice good things.
How do I check my depression level?
The Beck Depression Inventory (BDI) is widely used to screen for depression and to measure behavioral manifestations and severity of depression. The BDI can be used for ages 13 to 80. The inventory contains 21 self-report items which individuals complete using multiple choice response formats.
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How long do depressive episodes last?
Clinical depression is a chronic condition, but it usually occurs in episodes, which can last several weeks or months. You'll likely have more than one episode in your lifetime. This is different from persistent depressive disorder, which is mild or moderate depression that lasts for at least two years.
How does depression feel like?
Feelings of sadness, tearfulness, emptiness or hopelessness. Angry outbursts, irritability or frustration, even over small matters. Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports. Sleep disturbances, including insomnia or sleeping too much.
What do I do if I'm struggling?
Do
talk to a friend or family member about how you're feeling.
plan time for activities you enjoy or take up a new hobby.
take regular exercise.
make time to relax.
spend time outdoors.
plan your time.
have a healthy sleeping pattern – go to bed at the same time each night.
Why am I so negative and unhappy?
It's natural to feel more pessimistic when things aren't going so well in our lives. Regular or even constant negative thinking can also be a sign of anxiety, depression, stress or low self-esteem. This sounds a bit strange, but negativity can also be contagious
How to shower when depressed?
Tips For Practicing Hygiene During a Mental Health Episode
Attach showering to the end of a workweek. This adds more consistency to your routine. If showering is too much of an ordeal, keep adult disposal bathing cloths handy. These can be bought at any pharmacy or medical supply store.
What not to do when depressed?
6 Common Depression Traps to Avoid
Depression Trap #1: Social Withdrawal.
Depression Trap #2: Rumination.
Depression Trap #3: Self-Medicating With Alcohol.
Depression Trap #4: Skipping Exercise.
Depression Trap #5: Seeking Sugar Highs.
Depression Trap #6: Doomscrolling.
What can I take for depression naturally?
Natural remedies for depression: Are they effective?
St. John's wort. ...
SAMe. This dietary supplement is a synthetic form of a chemical that occurs naturally in the body. ...
Omega-3 fatty acids. These fats are found in cold-water fish, flaxseed, flax oil, walnuts and some other foods. ...
Saffron. ...
5-HTP. ...
DHEA.
Does depression go away?
Some recover in a few weeks or months. But for others, depression is a long-term illness. In about 20% to 30% of people who have an episode of depression, the symptoms don't entirely go away. You may also have trouble figuring out how you feel.
Is depression genetic?
That is the case for major depression. Heritability is probably 40-50%, and might be higher for severe depression. This could mean that in most cases of depression, around 50% of the cause is genetic, and around 50% is unrelated to genes (psychological or physical factors).
Why am I so depressed?
Things like stress, drinking alcohol, using drugs, and hormone changes can affect mood and the brain's chemistry. Some health conditions may also increase the likelihood of anger, irritability, or sadness. For example, low levels of thyroid hormones can cause a depressed mood in some people.
Can you 100% recover from depression?
There's no cure for depression, but you still have plenty of options for treatment, all of which can improve your symptoms and minimize their impact on your daily life.
What is the 1 cure for depression?
Medications and psychotherapy are effective for most people with depression. Your primary care doctor or psychiatrist can prescribe medications to relieve symptoms. However, many people with depression also benefit from seeing a psychiatrist, psychologist or other mental health professional.
Treatment of depression without medicin, natural and behavioral approaches
Depression is the silent disease of our world today. You don't know exactly what people around you are depressed; Because they look happy, active and energetic, but they are suffering inside. In the eyes of these people, a dark shadow has fallen on life, which prevents them from seeing its beauty and colors. Since many people do not like to treat depression without medical, we are with you in this article to discuss effective and natural ways to deal with this disease. We want to turn off this disease in you forever by using natural and behavioral approaches and making lifestyle changes.
If you have depression or feel its symptoms, know that you are not alone. This problem has affected many people these days and has become one of the most serious diseases of this era. But the good news is that there are ways you can improve your condition without the need for drugs. These methods can help both alone and together with drug therapy. Research has shown that changes in lifestyle, physical activity and thinking have a very positive effect on people who are depressed and can improve their mood. In the following, we review 16 ways to treat depression without medical to understand how to change this bad mood.
Feeling sad or depressed is a natural reaction to the loss of someone or something or even to face difficulties in life. When you feel empty, your thoughts become negative and it becomes difficult for you to concentrate, these are signs of depression. Depression can have different reasons; For example, for some it is due to environmental conditions and for some it is rooted in genetics, body chemistry or even biological factors. Sometimes, physical issues such as postpartum depression cause it.
Depression must be treated or controlled; Because you need a happier, more purposeful and motivated version of yourself to achieve your goals, and you should not let this disease change the course of your life or let you enjoy life as much as others. To treat depression with natural and behavioral approaches, trying the following methods can help you.
1_ Having a daily routine
Dr. Ian Cook, a psychiatrist and researcher at the University of California, says that depressed people need to have a daily schedule. Depression makes us go away from the normal routine of life and after a while we don't do anything like before.
Having a simple and regular program, even if it is very light, can help you a lot. For example, you can start by waking up at a certain time and eating breakfast and gradually add more things to your day. If you don't have even that much motivation, tell yourself that I should stop and just go to the kitchen or just go to the terrace. In this way, drag yourself out of your bed or room.
2- Set a goal for yourself
When you are depressed, you may feel that life has no purpose and that you are worthless. You think you can't do anything and you don't have a special reason to be. In order to get away from this feeling, it is better to set a small goal for yourself every day and stick to it.
You don't have to pursue big goals like starting a business or getting accepted into university; Start with simple things. For example, washing all your dishes at the end of the night is a daily goal. What gives it value is your commitment. Start by setting small goals and gradually move towards bigger challenges.
3- Have a healthy diet
You must have heard that man is what he eats. This proverb shows how much the food we eat and the diet we have can affect our mood. So far, no specific diet has been proposed to treat depression; But what you eat affects your mood. No one knows exactly what foods cause depression or what can prevent it; But following a healthy diet means you care about yourself.
If you eat a lot due to depression or vice versa, you have no appetite, try to find a balance and eat normally. When you know you are helping yourself, the thought makes you feel good.
4- Don't forget to have fun
When you are depressed, you gradually forget to enjoy life. You have to learn again to enjoy good things and avoid harmful and unrealistic pleasures. Over time, your mind will again experience the feeling of real pleasure and you will be able to overcome depression.
During depression, it is very important to make time for fun and enjoyable activities. You might think that these pastimes are no fun and don't give you a good feeling; But this is one of the symptoms of depression and it should not keep you away from overcoming this disease. Even if you are not bored, make time for the things you always liked.
It might be interesting, but when you are depressed, you should also try to have fun. Recreation is one of your treatments and your mind may resist it. To deal with this resistance, make a plan and be committed. For example, plan a dinner with your friends and go to the restaurant at a certain time under any circumstances.
3_ Eat vitamin D
Didn't you think that by eating vitamin D during the day, you would feel better and be able to work more effectively? Deficiency of this vitamin can aggravate depression. And hear from me that most of us lack vitamin D in our body. Many of us cannot leave our jobs or show up for work. We need to be active, precise and creative and depression is the enemy of all these. Now that it's like this, don't forget vitamin D. Of course, you should definitely talk to your doctor about the dosage to get more guidance.
4_ Have enough sleep
Sleeping is one of the keys to dealing with depression; But depression itself usually disturbs sleep. Many people who are depressed cannot sleep well at night; But you are tired and sleepy all day. We have several solutions to improve the quality of your sleep. First, sleep at a certain time every night and wake up at a certain time in the morning.
If you are going to take a nap, do not nap for more than 30 minutes during the day. Move the TV, mobile phone or computer away from your bedroom so that you are not distracted and determine for yourself that you will use these devices at certain times every day. During the day, do things that involve both your body and your mind and get tired (but that doesn't mean that you put too much pressure on yourself).
5_ Do your responsibilities
Many people who are depressed like to run away from their responsibilities at home or at work. But one of the effective ways to treat depression without medication is to continue with daily life and perform tasks related to responsibilities. The role you have in your life is an important part of your identity, just like the things you have to do every day. For example, if you are a parent, you cannot suddenly stop being a father or mother and ignore your duties. Keeping up with these responsibilities and committing to your role will help you feel valued and useful.
If you think your responsibilities are heavy and difficult, you can make them a little lighter. For example, instead of working full time, work part time or work from home. Even doing voluntary work can be a good way. Lightening the responsibilities is acceptable; But leaving them completely will lead you to depression.
6_ Stay away from negative thoughts
Depression affects your mind and thoughts more than anything else. In this situation, negative thoughts attack you and you see everything black. But when these thoughts come to your mind, try to look at them with logic to see if they are really true or not.
For example, when you think you are a worthless person and have done nothing, think about the good things you have done in your life and the positive memories you have made for others. All this shows that you are a valuable person; Even if depression wants to take you away from this reality.
7- Try something new
Sometimes people get depressed because of monotony and getting stuck in a repetitive routine. Getting out of everyday life and experiencing new challenges is one of the best ways to treat depression without medication and it doesn't need to cost a lot. Challenge yourself and try new things that you always wanted; But you never went to them.
When you do something new, your brain creates new neural pathways and dopamine levels increase. Dopamine is related to the feeling of pleasure and satisfaction and can improve your depression over time. At the same time, by doing new things, you will feel more valuable and get away from the passivity caused by depression. To start, you can consider these suggestions:
travel
Go to museums or famous landmarks.
Read a book in the park.
Start learning a new instrument or language.
Participate in charity and volunteer work.
Join communities of like-minded people of the same age and make new friends.
Cook a new dish that you don't know how to cook.
8_ Take a warm shower
If you don't feel like doing anything, tell yourself then I'll just take a warm shower. This is also the way to get out of the black hole of the bed that holds you like glue. Your body will be fresher every time after taking a shower and you will be able to perform better and be motivated to do the rest of my work.
9- Stay away from drugs
Excessive use of alcohol and drugs among depressed people is very common. These people turn to these substances to escape from their feelings and thoughts or to obtain fleeting pleasures and gradually become dependent on them. Remember that no one is addicted to these drugs; Rather, they often start out of curiosity or for fun.
Psychiatrists know that high and long-term use of these substances can affect brain function and worsen depression. They may even end up suffering from other mental illnesses.
10_ Have healthy communication
You probably know that there are different types of relationships: emotional, friendship, family and work. Depressed people usually like to be alone and continue this loneliness until they become isolated little by little. To treat depression without drugs, you should try to stay away from loneliness and spend time with those who are important to you.
There are two important points about communication with others that you should pay attention to:
Associating with people who put you down and undermine your self-confidence will not only not help you recover from depression, but may even make it worse.
Communicating with others does not mean escaping loneliness. We all need some time to be alone. If you like to be alone for a while and not communicate with anyone, this is completely normal. The key is to strike a balance between being alone and connecting with others, and don't let yourself become isolated.
11_ Use supplements
Research shows that some supplements such as fish oil (or omega-3 supplements), 5-hydroxytryptophan (5-HTP), vitamin D, and S-adenosylmethionine (SAM) can be effective in treating depression. These supplements do not act like chemical drugs and do not directly affect the brain or hormones; But you must consult your doctor before use.
Caffeine can also be considered as a supplement to deal with depression; Of course, provided that it is consumed in moderation. Sources of caffeine include coffee, tea, soft drinks, chocolate and energy drinks; But remember that people who are dependent on caffeine usually do not sleep well; Especially if they drink coffee close to sleep. If you are addicted to caffeine, gradually reduce your daily intake to reach a balance. Never stop drinking coffee or other sources of caffeine suddenly; Because you may also face the side effects of sudden caffeine withdrawal.
12_ Do yoga
During depression, feelings such as helplessness, hopelessness and worthlessness may persist for weeks or months. These negative feelings are more than a simple inconvenience and can lead life to the point where you feel that everything is messed up. In this situation, you may not even want to get out of your bed or close the curtain and see the light. In this case, depression acts as a mental illness. In fact, depression is a type of mood disorder that affects your daily life.
Believing in a greater power that is greater than your problems and is with you in difficult times gives you peace. One of the best ways to treat depression without medication is gratitude exercises that have helped many people. Meditation is one of the key exercises related to spirituality. With meditation you can find peace, manage your thoughts and know your feelings.
13_ Meditate
Depression is accompanied by symptoms such as boredom, loss of appetite and sleep problems; Therefore, if you experience these feelings, it is better to see a psychologist. The psychologist will help you understand the reason for your mood with questionnaires and examination of symptoms and environmental or chemical conditions of the body. If necessary, he may refer you to a psychiatrist for a clinical interview or drug therapy.
Meditation is one of the most effective ways to overcome depression without drugs. So it's time to use these methods. Meditation has many types and methods and many masters work in this field; But I will introduce you one of the easiest and fastest methods, which only takes a few minutes and you can do it in any situation.
How to meditate?
Find a quiet place; a place where it is quiet and you can concentrate and be in a comfortable position; You can sit or lie down. close your eyes This will help you to feel less external distractions. Breathe deeply and focus only on your breathing. As if breathing is the only thing you have to do at this moment.
Imagine there is a scan line. This line moves from the top of your head to your feet. Follow this line and focus on each part of your body. Try to remove any tension or stress from your body. Release your body and feel that your body becomes light and you remove all tensions from you. When you are distracted, return to the breath. Whenever different thoughts hit your head, refocus on your breathing and follow the path of the air with each inhale and exhale.
The time of meditation depends on you. Some people can control their anxiety with two minutes of concentration and conscious breathing; But others may need 15 to 20 minutes. So start with this method and see which time is more suitable for you.
14_ Take a nature tour
Friendship with nature can have a great effect in treating depression without drugs. You can replace your negative thoughts, feelings and anxiety with the peace and silence of nature. Of course, with today's busy life, many people do not have enough time to walk in nature. But you can bring nature to your home.
Research shows that people who have green plants in their home or workplace experience less stress and are more focused. Even their depression and anxiety will decrease. The interesting thing is that choosing the type of plant is very important. For example, the smell of lavender is one of the most relaxing scents, and therefore it is considered one of the best herbs for people with depression.
15_ Listen to happy and energizing songs
Research and experience have proven that music has a direct effect on our emotions. When you are depressed, you may want to listen to soft and sad songs and empathize with them; But to treat depression without medication, you need to avoid things that trigger your negative emotions. So it is better to resist the temptation of listening to sad songs and go to happy and energetic songs that awaken positive emotions in you and improve your mood. You can dance to these songs or even just sing along to relax your body.
16_ Dance
Depression can make you isolated and lonely; So that you don't want to move at all. Exercising may be too boring for you. When you are like this, try to dance and move your body to that rhythm with every song. You can even sign up for a dance class where you can dance with a coach and other people and maybe even meet other people. Dancing releases hormones related to happiness, and you feel better afterwards, and you are more likely to do it again.
Is it completely possible to treat depression without drugs?
Depression is a disease that can appear on different levels. If you do not treat the symptoms of depression as soon as you see them, your condition will worsen over time. This aggravation of depression may cause other mental disorders and problems. For severe depression, treatment without medication usually does not work, and you may need other methods, such as electroconvulsive therapy or brain stimulation.
But if you are suffering from mild depression or have just encountered its symptoms, treatment without medication is completely possible; However, we recommend that you consult a psychologist even at this stage to prevent the situation from getting worse. Psychologists suggest appropriate treatment methods according to your condition and do not think only of prescribing medicine. They consider the best solutions for you based on their diagnosis.
final word
Some people do not pay attention to drug-free treatments and think that recommendations such as healthy eating, having a goal, exercise, etc. are just stereotypes and have no effect; But the thing you should pay attention to is that the treatment methods without drugs have long-term effects. By repeating these habits and sticking to the actions that are effective in treating depression without drugs, you will see their effect after a while and you can gradually return to your normal life.
Samuel
samuel.ku35@gmail.com
for more information visit my blog #psychologi-analyses where there is a lot of internal information. #psychologi
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