Uncontrolled depression can significantly affect the quality of life. Therefore, it is convenient to know some habits and strategies that help give better management to your symptoms. Note down the 5 ways to manage depression without medication.
A wide variety of treatments are available to manage depression. However, the therapy chosen may vary depending on the severity of the disorder and the possible underlying problems. What can you do to facilitate its control?
Currently, it is possible to cope with your symptoms with a combination of medications, psychological therapies and changes in lifestyle. Also, additionally, there are complementary therapies that provide positive effects.
What is depression?
Depression is classified as a mood disorder whose main characteristics are feelings of prolonged sadness, accompanied by loss of interest in daily activities, lack of appetite and loss of hope, among others.
According to the Anxiety and Depression Association of America, this mental illness affects about 15 million Americans each year. Most worrisome is that many underestimate it and do not seek relevant help. As a consequence, some cases have fatal outcomes.
The disease can have a different development in each person. However, on a general level, it tends to interfere in work and social relations. It even affects concentration problems, sleep disorders, and some chronic pathologies.
5 ways to manage depression without medication
One of the keys to managing depression is to receive a diagnosis. The faster it is detected, the greater the chances of successful treatment. After receiving the relevant tests and confirming the depression, the following strategies can be applied for its control:
1. Do regular physical exercise
Sport increases the spirit and wellbeing physically and mentally. Physical exercise is one of the best habits to promote mental health. Data from the Mayo Clinic suggest that these types of activities can contribute significantly to the treatment and prevention of depression.
This is because their practice promotes the segregation of endorphins, chemical substances that are associated with well-being. It also has a calming effect and minimizes the presence of immune system chemicals that negatively affect depression.
Some recommended activities are:
- Yoga or Tai Chi
- Pilates exercises
- Gym routines
- Bike ride
2. Build strong relationships
Patients with this disorder need constant support. That’s why part of the plan to handle depression includes building strong interpersonal relationships. Quality time with a loved one or close can help clarify thoughts and reduce sadness.
3. Sleep well
The absence of adequate rest produces a negative loop of stress and insomnia. The symptoms of depression can interfere with the quality of sleep. However, sleeping little can make the treatment of this disease difficult. People who have insomnia have up to 10 times more risk of suffering from depression compared to those who sleep well.
Therefore, even if it costs a bit, the idea is to take action in pro of inducing the body to a good rest. This includes:
- Ensure a good temperature in the room.
- Remove any distracting elements, including phones, computers, and televisions.
- Meditate before going to bed.
- Ensure a comfortable and clean bed.
- Avoid the consumption of alcoholic beverages and sources of caffeine.
4. Maintain a healthy diet
There is no convincing evidence on the relationship of some foods with the incidence of depression. However, many investigations have found a link between nutrition and brain processes that help control this disorder.
Therefore, part of their treatment is to improve eating habits such as:
- Consume a balanced diet, with lean proteins, fruits and vegetables, and healthy fats.
- Limit the consumption of sugars, saturated and processed fats.
- Increase the consumption of omega 3, fatty acid present in foods such as bluefish, nuts, and some seeds.
- Consume plenty of water and healthy fluids. Even, some infusions of herbs and spices can help.
5. Massage therapy
Massages provide benefits on fatigue and relaxation. Among the many alternative therapies to manage depression, we find a quite popular: massage therapy. Although it is not a method to properly cure this mental problem, it can help alleviate many of the associated physical symptoms.
The use of therapeutic massage combats stiffness, muscle pain, and fatigue. Even in many patients, it has benefits in the quality of sleep. For better effects, the therapist can use some essential oils with antidepressant properties.
Do you or any of your relatives have depression? Do not hesitate to take the advice given. Of course, considering the complexity of this disorder, be sure to ask for professional help to control it.