Content

• To step
• Part 1 of 3: Seeking help for depression
• Part 2 of 3: Making lifestyle changes
• Part 3 of 3: Using natural remedies

Many people complain about the unpleasant side effects of prescription antidepressants, including increased suicidal ideation, nausea, weight gain, loss of sexual desire or stamina, insomnia, anxiety, irritability, and fatigue. However, prescription antidepressants aren't the only way to treat depression. There are also many natural alternatives to prescription antidepressants. If you are looking for natural alternatives to antidepressants, make sure you use natural treatments for depression in accordance with your therapy and tell your therapist and doctor about how you plan to treat your depression naturally.

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Part 1 of 3: Seeking help for depression

1. Find a therapist. Talk therapy is the best natural treatment for depression, so it is important for you to find a therapist as soon as possible. A therapist can listen to you and help you work towards feeling better. Even if you decide to try other natural treatments for depression, you should continue to meet with a therapist on a regular basis. You can find a therapist in your area by checking your health insurance company's website.
   • Try to combine therapy with natural treatments. Taking an herbal supplement or simply getting more exercise probably won't cure your depression. That's why it's important to make therapy the central component of your depression and to complement other natural treatments.
   • Keep in mind that a therapist can also help you develop better habits that can improve your depression. For example, a therapist can help you develop better stress management techniques, healthier eating habits, and more positive thoughts.
2. Talk to your doctor. Even if you don't want to take medication for your depression, your doctor is still a good person to ask for help. Your doctor can even refer you to a therapist.
   • Keep in mind that depression is a disease that can get worse if left untreated. Seek help for depression as soon as possible.
   • Make sure to tell your doctor about any natural treatments you are considering to help treat your depression.
3. Tell a concerned family member or close friend. If you find the idea of ​​finding a therapist or seeing a doctor alone daunting, talk to someone you can trust and ask for help. Having support from a loved one or friend can make it easier to seek help and start treating your depression.
   • Keep in mind that talking to friends and family is not a substitute for seeking help from a therapist, but it is a good way to start feeling better and finding the help you need.

Part 2 of 3: Making lifestyle changes

1. Move. Exercise benefits the mind and body, and it is an underused treatment for depression. When you start exercising, endorphins are released, which reduces the perception of pain and increases positive feelings. Exercise can also reduce stress, improve self-confidence, and reduce symptoms of anxiety and depression.
   • Any exercise can help reduce symptoms of depression. Try cycling, dancing, running or running, badminton or racing. Try a group fitness class at your gym to start moving and meeting other people.
2. Start with good sleeping habits. Depression can affect sleep patterns, such as sleeping too much or too little. Change your sleeping habits to make sure you get enough restful sleep. Create a sleep routine by going to bed and getting up at the same time every day - even on weekends - and avoid taking naps during the day. And don't put distractions in your bedroom; take away your TV, laptop and phone, they can disturb your sleep.
   • If you find it difficult to fall asleep, try taking a bath before going to sleep to help you relax. Drink a cup of herbal tea or read a book.
3. Begin daily meditation. Meditation can be good for reducing stress, calming the mind, and even reducing symptoms of depression. Start by performing a mindfulness meditation, which focuses on accepting your thoughts and feelings without judgment. You want to become more aware of yourself in the present moment. The more you meditate, the more effective it becomes.
   • When doing mindful meditation, focus on the body, the breath and the mind. To meditate mindfully with the body, practice observing something with your senses (pick up a flower, take a closer look. Then smell it and enjoy the aroma. You can even taste it. Stay in the present with the flower. ). To meditate with your breath, let yourself fully focus on your breath, inhaling and exhaling. Feel your breath lengthen, calming you more and more every moment.
   • When you find yourself trapped in thoughts (memories, plans for the day), observe the thought. "I have a thought about what to eat for lunch today." Don't judge it, just observe it and then move on, focusing on the meditation again.
   • To learn more meditation techniques specific to depression, you can find an article on treating depression with meditation on wikiHow.
4. Manage your stress. You can get so involved with school, family life, family and work, and never take a moment for yourself. Controlling stress does not mean that you let it build up, but that you process it on a daily basis. Don't give yourself the chance to pot your feelings; release them. Write in a journal or express your concerns with family and friends when they perform, not afterwards. Make time for relaxation every day; this may include going for a walk, listening to music, playing a sport or taking part in an activity, or taking a bath.
   • Learn how to say "no". This could mean saying “no” to new projects at work, taking up new volunteer duties at church, or choosing to stay home instead of going out Friday night. If someone wants to chat but you don't have time, end the conversation politely and let them know that you have limited time.
   • If you feel stressed but can't pinpoint where it is coming from, start a stress journal. Write down your daily habits, your attitudes and your excuses ("I just have 1000 things to do today") and the things that stress you every day. Observe which things or situations come up regularly. It could be work deadlines, getting your kids to go to school, or keeping bills.
5. Have a daily routine. Depression can take you out of any structure you have, and days can easily feel like they're melting together. Sticking to a routine can help you get back on track, accomplish things that need to be done, and push you out of your depression cocoon.
   • Determine your day and make sure you continue with activities. While it may feel like you have no energy to perform the activities, try it anyway.
   • You can even include standard activities on your list, such as getting out of bed, taking a shower, or eating breakfast. Once you get into the rhythm of completing tasks (even small ones) it can spur you on to keep getting things done.
   • Reward yourself when you complete all the points on your list. You can reward yourself with a bubble bath, dessert, or time in front of the TV.
6. Challenge negative thoughts. What leaves many people trapped in depression is the negative thought loop of “I'm not good enough”, “no one likes me”, “my life is meaningless” or “nothing I do is worth anything”. When you are depressed it is easy to make the worst conclusions. To combat these negative thoughts (which lead to negative thoughts), use logic and consider whether these statements are really yours. Doesn't anyone like you, or do you feel alone at the moment? You may have friends and family that you have been avoiding. When starting from the worst conclusion, ask yourself what evidence supports this thought.
   • Think about the things that make your life meaningful. Often times these are the little things, not the fantastic promotion at work, or the beautiful car or the house, but the dog that greets you lovingly every day, the charity work you have done in South America, or the art you make and that touches people in their souls.
7. Try something new. Depression puts you in a rut where it feels like nothing will change and you will always feel terrible. Instead of giving in to these feelings, go out and try something new. When you try a new activity, it chemically changes your brain and increases dopamine, which is associated with happiness and learning.
   • Learn a new language, volunteer at an animal shelter, or take painting lessons. Do something a little different from what you normally think you like.
8. Surround yourself with friends. While you would like to isolate yourself in a cave of grief, commit to spending time with the people you care about and who care about you. You can find plenty of ideas to get out of it ("I don't want to get out of bed", "I'm so sad that I'm just depressing them", "no one wants to spend time with me" or "they're better off without me") but call a friend, make plans and try not to avoid it. Spending time with others will help you not feel so isolated. Being with friends can help you feel more "normal" and being with people you care about will help you feel connected and cherished.
   • Say "yes" when a friend calls to meet up, even if you feel tired.
   • Make the effort to spend time with your family.

Part 3 of 3: Using natural remedies

1. Use herbs. Throughout history, herbs have been used as ancient remedies to treat illness and disease, including depression. If you prefer to bypass traditional medicine (such as antidepressants), herbs provide an alternative remedy for depression and stress.
   • The most commonly used herb for the treatment of depression is St. John's wort.
   • Saffron is another spice used to treat depression. It is taken as an extract.
   • Consult your doctor before use, as herbs can affect the action of other medicines.
2. Try supplements. Supplements for depression generally consist of a combination of herbs, natural chemicals, or vitamins that treat depression. Some examples of supplements that treat depression are:
   • Omega-3 fatty acids, which are found in flaxseed oil and can be taken orally.
   • SAMe, a naturally occurring chemical in the body, mainly used in Europe to treat depression.
   • 5-HTP, which affects serotonin levels and is available over the counter.
   • DHEA, a hormone produced by the body that, if unstable, can destroy moods.
   • In the Netherlands, strict regulations apply to supplements, but you should always ensure that you are looking for a reliable address for these products.
3. Try acupuncture. Acupuncture is part of Traditional Chinese Medicine and works with the energy flow of your body. The premise of acupuncture is to release energy blockages and restore optimal flow in your body through specifically placed, very thin needles at specific points. Acupuncture can also help with aches and pains and sleep problems.
   • Call your health insurance and see if acupuncture is reimbursed. A number of health insurance companies will reimburse some of the costs of acupuncture.
4. Eat healthy. One of the best things you can do for your body is to take good care of it. While diet alone won't cure your depression, it can definitely lift your mood and provide much-needed energy to fuel your motivation. In addition to that; don't skip meals so your blood sugar is stable, which can reduce mood swings.
   • Eat healthy fats such as coconut fat, which boost serotonin levels.
   • Avoid fast food and other "junk foods" without many nutrients.
   • Avoid alcohol, which is a narcotic. Remember that any relief you experience from drinking will last briefly and will not solve any of your problems.
   • Read the article "How to eat healthy" on wikiHow for more information on how to eat healthy, balanced meals.
5. Use hypnosis. Hypnotic treatment can teach you to counteract and refute the mentally negative, pessimistic thoughts that often fuel your depression. Using deep breathing, combined with imagination and suggestion, hypnosis can help you dig deep to the roots of your depression and instill new skills in your subconscious mind, which can be too overwhelming to do in a conscious state. All of this leads to mental conditioning of yourself to reject negative and depressive thoughts and install new empowering thoughts.
   • Some health insurance companies will reimburse hypnosis as a way to treat depression.
   • Hypnotherapy can be very effective in treating depression, especially when combined with other depression treatments.
6. Try light therapy. If your depression is seasonal, light therapy can be helpful. Light therapy (also called phototherapy) consists of exposure to daylight or to specific or very bright, full spectrum light for a prescribed time (usually 20 minutes). If you live in a sunny area, make sure you are exposed to the sun every day so that you absorb enough vitamin D, it is best absorbed by the skin. If you live in a dark location or it is drizzly in winter, invest in a daylight lamp. Light bulbs can mimic outdoor light and target the brain to release chemicals that improve your mood.
   • You can buy daylight lamps and light therapy lamps online or at specialty stores, or you can get a recommendation from your doctor.
   • Light therapy is especially effective for seasonal depression, also known as "winter depression."