How to Manage Depression Without Medication
Depression is a serious medical condition that negatively affects 1 in 3 people at some point in their lives. To be categorized as depression, symptoms must be present for at least two weeks though they can vary from mild to severe. Depression is not just a mental illness; it can cause a whole host of physical symptoms if left untreated such as:
- Difficulty concentrating and problems making decisions
- Loss of energy
- Significant changes to appetite
- Feeling Sad
- Trouble sleeping
- Thoughts of suicide
- Loss of interest in things we once loved
- Increased anxiety
Depression is a cruel disease as it can leave you feeling completely helpless, trapped in a negative cycle that can be difficult to get out of. Whilst medications can be prescribed to help treat the disease, a more holistic approach can be taken to help you manage the condition.
- Get a routine – Adding structure to your life can help you back on track by providing regulation to your daily activities. It is so easy to let the days roll into each other but by setting even the simplest of task such as showering or waking up at a set time you are taking a step closer to recovery.
- Sleeping at the right time – Depression can significantly alter our patterns of sleep causing some people to get too much and some not enough. By practicing healthy sleep hygiene we can aim to go to bed at the same time every day and wake up at the same time, forming a familiar pattern that we can focus on. Removing TVs and smartphones from the bedroom will avoid the temptation to look at them limit our exposure to blue light which can cause us to stay awake for longer.
- Eating healthy – Whilst there is not a specific diet we can follow that will cure depression, eating healthier in general and getting enough of some key foods can help to improve our mood. Foods rich in omega-3 fatty acids like oily fish are a great way to boost your mood and avocados are a brilliant source of folic acid, upping our energy levels.
- Speaking to a professional – Talk therapies is an important service that can help you work through the causes of depression and you don’t have to have a referral from the doctor or visit a psychiatrist to take advantage of this. There are numerous online therapists and coaches available through a number of digital channels such as Skype, live chat, and simply by phone thanks to websites like AskACoach. Talking to someone you don’t know can take away some of the feelings that you are being judged and all conversations are completely confidential.
- Fit in some exercise – Depression can leave you feeling like you cannot face the world, so can it can be a struggle to even get outside. Following an online workout can be a great way to get your heart pumping and boost your endorphins. Once you are ready, why not take a walk in the fresh air and tick off another box on the road to recovery.
