Depression is one of the most difficult conditions to treat. People with depression often internalize the illness, speak less and don’t complain about depressive symptoms. As a result, you may not even know someone is depressed. For those individuals who do seek help, finding the right treatment to relieve depression can also be challenging. About two-thirds of patients are not helped by the first antidepressant prescribed and one-third of patients will not respond to multiple interventions.
The good news is there are a number of drug free therapies that can help alleviate depressive symptoms. Patients should work with a physician to find the right treatment option for them, which may include a combination of antidepressant medication as well as behavioral therapy or lifestyle changes. Here are 10 drug free remedies that you can discuss with your physician.
1. Exercise. Regular exercise is good for you—both physically and mentally. It can help relieve symptoms of depression by altering mood-regulating chemicals in your brain. People should try to exercise at least three to five times per week for about 30 minutes. One study found that taking a brisk 30-minute walk, five days per week was all it took to help relieve symptoms for people with mild or moderate depression.
2. Sleep. Depression can affect your sleep patterns. If you are not getting enough rest, it can also make you feel even more anxious or depressed. Try to establish a healthy sleep routine to ensure your brain is getting enough down time. For example, don’t watch TV, use your computer or stare at a smart phone before bed. Instead, try to go to bed at the same time every night and avoid caffeine, alcohol and large meals before bedtime.
3. Counseling. Talking to someone can help people become more aware of their thoughts and change destructive patterns that affect how they react to certain situations. There are a number of different therapy options that may help people with depression including:
- Cognitive-behavioral therapy, which can help you recognize and adjust thoughts and reactions that contribute to your depressive symptoms.
- Interpersonal therapy, which can help you find healthier ways to communicate with others.
- Problem-solving therapy, which can give you tools to manage your depression better.
4. Light Therapy. Anyone who has lived up north understands how light can affect mood. During the short, dark days of winter, some people can get depressed and experience seasonal affective disorder. One treatment option is light therapy, where a person sits near a box that mimics outdoor light everyday for a certain period of time. A physician can help determine the intensity and length of time for treatment.
5. Transcranial Magnetic Stimulation (TMS). TMS is a safe, non-invasive and drug free procedure that stimulates nerve cells in the brain with short magnetic pulses similar in strength to a MRI machine. The electromagnetic pulses stimulate the region of the brain that regulates mood and can relieve symptoms of depression for up to a year after treatment.
6. Yoga. Practicing yoga can help people suffering from stress, anxiety as well as depression. The visualization, breathing and meditation components of yoga help rewire the brain and affect thinking patterns. Practicing yoga for 30 minutes every day can help relieve depression symptoms.
7. Meditation. Taking time to meditate for 30 minutes everyday gives people a sense of peace and balance that benefits them both emotionally and physically. Meditation helps people retain that sense of calm throughout the entire day and studies have found it’s a useful tool at managing the symptoms of depression.
8. Fish oil. Fish oil is a good source of omega-3 fatty acids, which can affect brain function. Studies have found that fish oil can help treat mild to moderate depression in some patients. Eating fish high in omega-3s such as sardines, salmon, herring and trout a few times per week may provide your body with these healthy oils.
9. Tai Chi. The practice of Tai Chi , which combines slow movement, breathing and meditation, may be especially beneficial to elderly patients who are suffering from depression, according to a study by researchers at UCLA. It found that elderly patients who took part in Tai Chi saw improvements in their quality of life, memory, had more overall energy and saw an improvement in their level of depression.
10. Support Groups. Sometimes just talking to other people who are dealing with similar problems can make a big difference. Support groups can provide education about depression and treatment options as well as offer opportunities to connect with and learn from other people who are suffering from depression. Knowing that you are not alone can help alleviate the symptoms of depression.
Remember if you are experiencing signs of depression like feeling sad or hopeless or lacking interest in activities you once enjoyed, seek help from a medical professional right away. There is no reason to suffer in silence. These drug free therapies should be used in tandem with prescription medications or other treatment options prescribed by your doctor.
TMS Neuro Institute is one of the earliest adopters in using transcranial magnetic stimulation to treat depression in Los Angeles. To schedule a consultation, call 888.823.4867 or book an appointment online here.