Updated: Oct 25
Depression can make you feel helpless. Apart from therapy and sometimes medication, there is a lot you can do to protect yourself. Changing your behaviour, physical activity, lifestyle, and even the way you think is everything that can treat depression.
Research shows that psychotherapy can be as effective as drugs in relieving symptoms of depression, and its benefits tend to last long after treatment ends. Depression can stem from low self-esteem, loss of meaning, and relationship difficulties, etc. Therapy can also help improve coping and resilience skills, but if depression is severe or persistent, both therapy and medication may be required to fully recover.
Tips To Overcome Depression Without Medication
Always take your symptoms of depression seriously because depression doesn't go away on its own. While there are many things you can do to support your mental health, don't try to manage your symptoms alone. Talking to your doctor and discussing some of these self-help strategies can support your treatment.
Sleep and mood go hand in hand. If you get too little of the former, the latter will weaken (whether you are depressed or not). Make sure you have what sleep experts call "good sleep hygiene.”
This means you go to bed and wake up regularly, your room is set for deep sleep, you have a relaxation routine. Before going to bed, you do not need to sit in front of screens, etc. You can even listen to videos of the Best Motivational Speaker in India. This will motivate and make you feel good.
If you feel like you just can't sleep or just can't stop sleeping, you can take steps to try to improve the quality of your sleep.
• Take time to relax before bed; do something relaxing and avoid stressful thoughts or tasks.
• Go to bed at the same time every night and set an alarm that wakes you up at the same time every morning.
• Try to go to bed early.
• Turn off electronic devices and try reading for a few minutes.
Consume less of caffeine
Coffee, tea, soft drinks, and even chocolate contain caffeine. You can get a reasonable amount of caffeine in the morning, but if you do, quit caffeine in the afternoon to avoid it.
If you tend to be addicted to caffeine, try to reduce it gradually to avoid unpleasant withdrawal symptoms. If you're in for soda or a cup of coffee, try walking around the block or watch videos by Leadership Motivational Speakers.
Vitamin D Supplements
There is some evidence that a deficiency in this important nutrient can lead to depression. If you are not getting enough vitamin D due to diet and lifestyle, ask your doctor if you should try taking supplements.
Deficiencies in certain nutrients may play a role in symptoms of depression. If you find it difficult to spend enough time outdoors or if cloudy weather makes you feel gloomy, a supplement may help you.
This does not mean preparing for a marathon, it means doing half an hour or so of low-intensity activity daily, which has been proven to be effective in improving mood and quality of life. Fresh air and sunlight are especially beneficial for people with a special form of depression known as seasonal affective disorder (SAD).
Alcohol itself is a depressant. Ironically, alcohol can interfere with sleep, and quality sleep is the key to fighting sadness. While alcohol may seem like a quick fix for getting rid of your feelings, it can actually make many of the symptoms of depression significantly worse. Not only that, it can reduce inhibitions and potentially lead to risky behaviour and poor decisions that can have long-term consequences. If you have been addicted to alcohol or other substances and need help quitting, talk to your doctor. Withdrawal symptoms can temporarily make depressive symptoms worse, so you may need extra help along the way.
Take Care of Your Social Life
When you are depressed, there is no reason to go alone and there is every reason to hang out with friends and family. You can also try the following:
Join a support group: Watch videos of the Top Motivational Speakers in India and conversations with others facing similar experiences and problems can be informative and rewarding.
Schedule activity classes: There are habits that can be helpful when you are suffering from depression. Make a daily schedule that includes spending time with other people.
Volunteering: Getting involved in something important to you is a great way to meet new people and expand your social circle.
Doing what you've done before may not be as enjoyable as it used to be, but getting out of the house and spending time with the people you care about can make you feel better.