Depression is not easy to deal with but many options are available when looking for efficient treatment. Medication is certainly the most advertised way of treating depression. Although it may be popular, it is not for everyone. Treating depression without medication is possible. This article discusses these “no-medication” treatments for depression. First off, counselling; interpersonal therapy, cognitive behavioural therapy, or group counselling, are very efficient methods to treat depression as well as to provide valuable life skills that can help better prepare the patient for difficult situations. Additionally, exercising has been proven an effective treatment for depression without any medication. In fact, exercising increases serotonin levels (neurotransmitters that regulate the mood) and offers the person a sense of self-mastery. Lastly, other homeopathic and natural remedies will be looked into.
Dealing with depression is not easy. Certain tasks that used to seem easy become a burden. Everyone becomes affected by it. Once you are diagnosed with depression, the first question you want answered is how do I treat it? The most common treatment for depression is the prescription of anti-depressants. Anti-depressants are known to be efficient but they are also accompanied by side effects. Depending on the person, these side effects can range from mild to severe. Fortunately, many other treatments are available for treating depression without medication. In this article, we will look at a range of “no medication” treatments for depression.
DEPRESSION TREATMENT WITHOUT MEDICATION
First and foremost, counselling is a type of treatment for depression without medication. In fact, counselling can help the patient acquire skills that can help them identify the triggers that cause their depressive episodes. There are different types of therapy available for treating depression:
Interpersonal therapy (ITP):
Interpersonal therapy is very helpful in treating depression. This type of therapy concentrates on personal relationships and the way you interact with others. By improving your social skills and strengthening your relationships, you will be able to create a support group. Research findings indicate that having a strong support network can help reduce the incidence of recurrent depression episodes.
Cognitive behavioural therapy:
It is established that in certain cases depression is the result of learned behaviours. Actually, experts believe that some people develop ways to cope with life events that are obstructive. For example, if a mother breaks down when faced with difficult situations it is possible that her child will react the same way in similar circumstances. This behaviour becomes learned behaviour. Cognitive behavioural therapy will help treating depression without medicine by teaching the patient new ways to manage their emotions and change their way of thinking.
Group therapy:
Group therapy focuses on the sharing of information by the group. In this setting, people with depression can discuss their troubles with other people that are going through a similar situation. This type of therapy offers the patients the possibility of being part of a support group while helping them feel like they are not alone. Furthermore, they can benefit from the advice and tips of others who have been through similar circumstances. Furthermore, it may also help them elevate their self-esteem since they can also offer advice.
Light therapy:
Light therapy is another kind of treatment of depression without medication. It is usually used to treat Seasonal Affective Disorder (SAD): a type of depression that is caused by insufficient natural daylight. Recent studies have found that light therapy can be just as efficient for treating clinical and major depression as well. The way it works is that the person has to spend a prescribed amount of time facing a light box. This light box gives the body a similar effect as natural daylight and helps regulate the mood. Before purchasing a light box it is strongly suggested that you consult an expert since not all types of depression require the same type of light box therapy.
Exercise:
Recent studies have found that exercising can be a beneficial treatment for those who suffer from depression. Aerobic exercise during which you augment your heart rate reserve to between 70-85% for a period of 30 minutes three times a week, has been proven to be efficient in decreasing depression symptoms. There are multiple reasons why exercise proves to be an adequate “no medication” treatment for depression:
- Exercising naturally increases your level of serotonin during and after your workout. Low serotonin levels are found in depression patients and the most prescribed anti-depressants (SSRI’s) aim at increasing levels of serotonin in the brain.
- Self-mastery: Someone that chooses to exercise as a treatment for depression is choosing to be pro-active. By exercising, they are the one who beat the depression. They don’t depend on the potency of the prescribed medication. This gives you a sense of accomplishment and heightens your mood.
- Social interaction: By exercising, you are out and about. It gives you the opportunity to meet people, create social bonds, and lowers your risk of feeling socially isolated.
Massage Therapy:
Often times, depression and anxiety go hand in hand. Massage therapy is a drug-free way to lower cortisol levels (stress hormone). In and of itself, massage therapy is not considered a treatment for depression. But it is proven to relieve stress and some of the symptoms associated with depression. The most efficient way to use massage therapy in relation to treating depression, is to combine it with another treatment such as counselling or exercising.
Other homeopathic and natural ways to treat depression without medicine that are worth a try are:
- St-John’s Wort: Is an herb that can be used for mild to moderate depression.
- Folic Acid: Can help with any kind of depression.
- Sam-e: This is an over-the-counter supplement that is efficient for treating all types of depression, even major depression. Someone using this supplement can usually start reaping the benefits as soon as one week after beginning the treatment.
- Acupuncture: Has an immediate effect on mild depression but the effect does not last.
When looking into different types of treatments for depression without medication, it is important that you consult a health care professional and establish the proper treatment for you. Make sure you ask questions and explore all the possible avenues. Although, the use of anti-depressants is the most marketed type of treatment for depression it is surely not the only one. One thing is certain; depression does not disappear on its own and requires treatment. Educating yourself on the subject and seeking professional help will allow you to find the treatment that is for you.