Content

• To step
• Method 1 of 3: Part 1: Changing your thinking patterns
• Method 2 of 3: Part 2: Change your activity pattern
• Method 3 of 3: Part 3: Take care of yourself
• Tips
• Warnings

The medical condition known as depression can range from a little glum to a life-threatening illness. Medicines are often prescribed for depression, and if you are experiencing severe, debilitating symptoms of depression, medications may be the best option for improving your quality of life. However, if you prefer to fight depression without drugs, there are simple, effective strategies you can try, especially when it comes to a transient dip or depression caused by the situation you are in. These steps can also be helpful to use in addition to medications for major depression.

To step

Method 1 of 3: Part 1: Changing your thinking patterns

1. Tackle manageable problems. Not all problems have a clear solution; Depression can be aggravated by things beyond your control, such as health problems, financial problems, or the death of a loved one. To overcome the toughest problems in life, it helps to tackle things that you can change. What are the smaller obstacles that make you negative every day? Learn to solve these, and you will become stronger to deal with the bigger problems.
   • Set goals focused on solutions. Think of concrete ways to improve your situation. Is your house a mess? That's something you can tackle. Make a detailed plan to clean up the house room by room, and allow yourself to be satisfied with every mission that has been completed.
   • Keep a record of your progress in a diary. Sometimes it gives you enough motivation to write down a goal and initiate a change.
2. From yourself. Depression often causes people to withdraw from life and avoid contact with others, but it only gets worse when you keep your emotions in. Your feelings are valuable because they are part of you, so find ways to express them.
   • Don't be too alone. Make sure you can talk to friends, family and classmates on a daily basis. It is necessary to talk about your depression; just be yourself and say what comes to your mind.
   • Writing, dancing, visual arts, music and other forms of art can be very therapeutic to express yourself.
   • Don't be afraid to show your sadness, anger, fear, concern, and other emotions. These feelings are just as part of life as happiness and contentment. Pushing your feelings out with shame makes you feel even worse.
3. Cherish your spiritual side. Many people find peace by devoting themselves to spirituality when they are depressed.
   • Try to meditate, focusing on developing thinking patterns that lead to self-awareness and peace. Do some research on nearby meditation groups, or practice it yourself at home.
   • If you are a religious person, consider attending church more often, and attend gatherings of groups meeting outside of services. Spending time with people who think the same way you have the support of a community.
4. Be nice to yourself. Depression can lead to extremely negative feelings about your abilities and personality. Focus on what you like about yourself and the positive things you have to offer the world, rather than dwelling on things you don't like.
   • Don't blame yourself for your depression. Depression can happen to anyone. You are not weak or cowardly; you have an illness that can be debilitating, and you are taking steps to recover from it. That's brave.

Method 2 of 3: Part 2: Change your activity pattern

1. Go outside a little more. Breathing fresh air, connecting with nature, and getting sunlight on your skin so that your body stores vitamin D can dramatically improve your mood. Go outside every day. If possible, get out of town and walk in the woods, or drive to the sea or a lake.
   • If it's too cold to be out for long, open the curtains and let daylight into your house.
   • During the dark winter months, light therapy can replace the sun's rays. You can buy appliances at drug stores or online.
2. Stay busy. Sticking to a busy daily schedule is an important way to escape the dip. If you don't have a job or education where to go, sit in a cafe with your laptop or book. Don't skip a day because you're feeling down.
   • Make a list of chores to be done during the week and tick them off when they are done.
   • Take responsibility. Giving up your responsibilities when you are depressed can make you feel inadequate or helpless. Offer an older family member to run errands every week, and make sure you are extremely trustworthy.
3. Exercise every day. Exercising your body relaxes the mind - exercise has even been proven to ease feelings of anxiety and depression. Find a sport that appeals to you, such as walking, yoga, swimming, or cycling, and do it every day.
   • Do not worry about exercising for weight loss. Focus on how nice it feels to use your body, feel your heart pump, and speed up your breathing.
   • Exercise with a friend to make it more fun. Try to schedule a weekly walking appointment with a friend or family member.

Method 3 of 3: Part 3: Take care of yourself

1. Eat foods that reduce depression. In addition to a balanced diet, you should eat more foods that help with depression. These include foods high in omega-3 fatty acids, such as salmon, sardines and walnuts, and foods that contain many other good fats, such as avocado and coconut oil.
2. Try supplements. There are many supplements on the market that are said to act as natural antidepressants. Make sure to consult your doctor before taking these supplements, as they can affect the effect of other medications.
   • St. John's wort is a popular supplement that is said to be helpful for depression and anxiety.
   • 5-Hydroxytryptophan (5-HTP) is derived from an African plant, claimed to be an effective means of reducing mood swings.
   • S-Adenosyl Methionine (SAM or SAM-e) replaces the natural compounds to stabilize mood.
   • Green tea contains L-Theaine, a natural anti-depressant. This can be taken in pill form or drunk as a tea.
3. Stop alcohol and drugs. Alcohol and drugs may seem to relieve the symptoms of depression in the short term, but they almost always make it worse in the long run. In order to gain full control over your emotions, it is better to leave them completely.
   • Alcohol actually makes you depressed, and sometimes causes negative feelings to get worse, while being drunk to feel better.
   • If you are struggling with an alcohol or drug addiction, it is important to seek help right away. You cannot get rid of an addiction without outside help.
4. See a therapist. If you feel that you cannot resolve the depression on your own, seek outside help. Therapists are trained to help people develop new patterns of thought and behavior to relieve depression and prevent it from recurring. Your therapist will work with you to develop an action plan.
   • There is strong evidence that therapy, especially cognitive therapy that focuses on changing negative thinking patterns, can be an effective treatment for depression, with or without drugs.

Tips

• See your doctor for a diagnosis. Depression can be caused or made worse by another illness that your doctor can treat.

Warnings

• Talk to your doctor before taking any supplements or herbs, as they can affect the way other medicines work.
• Don't just stop taking prescription medications. Your condition can get worse. Some medications also cause serious side effects if you stop taking them. Always discuss this with your doctor if you want to adjust or stop the dosage.