For many people living with depression, it is helpful and sometimes essential to take antidepressants. These drugs can certainly help countless people, but there are many reasons why other individuals may try to treat their depression naturally before looking towards medication. From personal beliefs to side effects and medication costs, many people are actively searching for effective methods to alleviate their depression. Even if you are on antidepressants, it is helpful to incorporate these natural methods to help manage your depression even further.
Before you learn how to manage and treat your depression, it is important to understand the condition itself. Depression consists of being constantly sad or losing interest in engaging activities to the point that it is notably damaging your daily life.
Depression is a complex mental health disorder. Many life events can increase your chance of developing feelings of depression. It may seem that other people who go through similar events never get upset or depressed while you struggle with it. Everyone is different and some life events impact certain people more than others and in different ways.
Anchor Therapy is a counseling center in Hoboken, NJ with psychotherapists specialized in helping children, teens, adults, and couples with anxiety, depression, relationship issues, trauma, and life transitions. Anchor Therapy is accepting new clients and is now providing in-person sessions and telehealth (video/phone) sessions to residents of New Jersey and New York.
The following can be causes of depression:
Substance abuse
Mental, physical, or emotional Abuse
Genetics
Death or loss
Specific medications
Major life events (e.g., new job, moving, divorce)
Other personal problems (e.g. relationship issues, feeling socially isolated)
Conflict
Serious illnesses
In addition to understanding the root cause of your depression, it is helpful to know what type of depression you have. There are several types of depression. While some are triggered by life events, others are caused due to imbalances in the brain. It is important to let your doctor and licensed mental health specialist know exactly how you are feeling, so they can help pinpoint your type of depression. Once you are diagnosed, it becomes easier to find your correct route for treatment.
Some types of depression include:
Major Depressive Disorder - You feel depressed most of the time for most days throughout the week.
Your symptoms may include:
Loss of interest in previously enjoyable activities
Suicidal thoughts (Feeling suicidal? Help is only a phone call away at the free National Suicide Prevention Lifeline: 800-273-8255)
Difficult time making decisions
Feeling tired
Feeling worthless
Feeling restless or feeling sluggish
Trouble sleeping
Weight gain or loss
Persistent Depressive Disorder - You have had depression for two years or longer.
Your symptoms may include:
Changes in your appetite
Feeling hopeless
Feeling like you have little to no energy
Sleeping too little or too much
Difficulty making decisions
Low self-esteem
Please note that you should always talk to your psychiatrist or doctor before making any changes to your medication(s) or a licensed mental health counselor before making any changes to your treatment. If you want to try to improve your depression, please read along for some methods that may help.
Talk To A Licensed Mental Health Counselor
Talk therapy can help in the treatment of depression. This can help you learn more about your depression and help you discover methods to manage your symptoms.
While you may not want to talk about your depression, talk therapy is an effective means of treating it. Depression goes beyond your feelings and also looks into your thoughts, actions, and overall lifestyle. A licensed mental health counselor will help you pinpoint what area you need to work on to help cope with your depression.
Along with your therapist, you can create new tactics to successfully handle your needs and regain control of your life. Your therapist will give you additional support in your endeavors, offering an unbiased opinion and professional advice.
2. Make Sure That You Are Getting Enough Sleep
Think back to a time when you were running on little to no sleep. You probably recall feeling irritable, angry, or even delirious at some points. This is because your sleep and mood are deeply connected. First, it is important to note that there is a specific amount of hours of sleep you should receive each night for optimal health and performance. Your age corresponds to how much sleep you should be getting.
The following are guidelines by the Centers for Disease Control and Prevention (CDC) on how much sleep you should be receiving each night according to your age:
School Age (6-12 years old): 9-12 hours per night
Teen (13-18 years old): 8-10 hours per night
Adult (18-60 years old): 7+ hours per night
Adult (61-64 years old): 7-9 hours per night
Adult (65 years and older): 7-8 hours per night
In addition to ensuring that you are getting an adequate amount of sleep each night, it may be helpful to have a bedtime routine. There are many ways to improve the quality of your sleep.
You can try to:
Have a consistent bedtime and wake-up time
Turn off your electronic devices before bed
Give yourself time before bed to unwind (e.g., avoid work or stressful tasks)
Have a consistent bedtime routine
Read before bed for a few minutes
Depression and sleep can be linked. Poor sleep can contribute to depression, and depression can trigger low-quality sleep. By creating a helpful bedtime routine, you can begin to work towards getting an appropriate amount of sleep each night.
3. Regularly Exercise
While the thought of going to the gym may not always seem ideal, everyone inevitably feels better after a workout due to endorphins. Endorphins are chemicals that your body releases which lessens your awareness of pain, promoting positivity. By no means do you have to endure high-intensity training to receive these benefits. Instead, a half-hour of low-intensity activity will do the job!
Exercise can be effective in preventing and treating depression. Starting an exercise regimen can be difficult for anyone, especially if you are battling depression. It is important to take it slow and understand that even a little bit of movement is improving both your physical and mental health.
Taking your workout outdoors can give you an extra boost of energy and happiness. An outdoor workout can be extra beneficial if you are struggling with feeling down in the winter months.
If you are trying to stick to a workout schedule, you can try to:
Set realistic goals
Reward your efforts
Start small
Find a workout buddy
Acknowledge your progress
Think of the benefits of exercise/how good you will feel after a workout
4. Avoid Alcohol and Caffeine
Alcohol and caffeine can contribute to your depression. Alcohol is a depressant. As stated earlier, sleep is an important component of alleviating your depression. When you drink alcohol or caffeine, you alter your sleep. Many people may use alcohol to escape their feelings; however, in the long run, it will only leave you feeling worse since it increases your symptoms of depression. If you are taking antidepressants, alcohol should be avoided at all costs. Antidepressants and alcohol do not mix well with one another.
Alcohol also lessens inhibitions which can lead to dangerous actions and substandard decisions which can trigger long-term consequences. If you are struggling with substances, please talk to a medical professional. Seeking help as you go through this process is a true sign of strength.
Overall, there are many ways that you can counter your symptoms of depression without medication. If you are taking antidepressants, it may be helpful to incorporate these tactics into your daily lives to further improve your condition. You should always contact your doctor and/or mental health therapist when making additions to your treatment.
Victoria Scala
is the Social Media Manager at Anchor Therapy in Hoboken, New Jersey. She is currently an undergraduate student at the Honors College of Rutgers University-Newark, looking to study Clinical Mental Health Counseling at the graduate level. As a Social Media Manager at Anchor Therapy, Victoria is committed to producing content for and managing the office’s social media presence and blog.
