Content

• Steps

Many people often complain about unwanted side effects of antidepressants, including suicidal thoughts, nausea, weight gain, loss of libido or loss of sexual ability, insomnia, anxiety, discomfort, and exhaustion. However, prescription antidepressants are not the only way to treat depression. There are many natural alternatives to medicine that you can use. If you are looking for natural treatment for depression, be sure to use natural remedies in combination with therapy and let your therapist or doctor know about the treatment plan.

Steps

Part 1 of 3: Finding Help Coping With Depression

1. 

   See a therapist. Chat therapy is the best natural remedy for depression, so it's important to see your therapist as soon as possible. Your doctor will listen and help you feel better. Even if you decide to try natural methods to treat depression, you should still keep seeing your therapist regularly. You can use the online doctor directory provided by your health insurance to find therapists in your area.
   • Try to combine therapy with natural remedies. Taking an herbal supplement or simply exercising more will not help you cure your depression. This is why it is important to take treatment with your doctor and use other natural remedies as a secondary factor.
   • Keep in mind that your therapist will also help you develop better habits that can assist in improving your depression. For example, a therapist can help you build better stress management techniques, healthier eating habits, and more positive thinking.

2. 

   
   
   Talk to your doctor. Even if you don't want to take antidepressants, your doctor will be the best source of help. Your doctor may even recommend a therapist you should see.
   • Remember that depression is a medical condition that can get worse if left untreated. You should seek help as soon as possible.
   • Be sure to let your doctor know about any natural remedies you are considering taking to treat depression.

3. 

   
   
   Share it with a loved one or close friends who are worried about you. If you feel anxious about finding a therapist on your own or seeing a doctor, talk to someone you trust and ask for their help. Getting the support of a loved one or friend will make it easier to seek help and start treating the illness.
   • Remember that sharing information with friends and family should not serve as a substitute for doctor's sessions, but this is a great way for you to feel better and get support. help you need.
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Part 2 of 3: Lifestyle Changes

1. 

   
   
   Do exercise. Exercise has mental and physical benefits and is often underutilized in treating depression. During exercise, endorphins are released, reducing pain perception and increasing positive emotions. Exercise also reduces stress, increases self-esteem, and reduces symptoms of anxiety and depression.
   • Any type of exercise will reduce symptoms of depression. You can bike ride, dance, jog fast or slow, play racquetball, or cycle indoors. Joining a group exercise class at the gym can also be quite effective and will help you meet new people.

2. 

   Practice appropriate sleep habits. Depression can affect sleep habits, such as sleeping too much or too little. Find ways to make sure you get a good night's sleep and get enough sleep. Establish a sleep routine by going to bed and waking up at the same time every day - even on weekends - and not napping. Also, be sure to eliminate distractions from your bedroom; turn off TVs, laptops, and cell phones as they can disrupt sleep.
   • If you have trouble falling asleep, take a bath before bed to help relax your body. It is also helpful to drink herbal tea or read a book.

3. 

   Meditate every day. Meditation can be effective at relieving stress, quieting the mind, and even reducing symptoms of depression. You can start by practicing mindfulness meditation, which focuses on nonjudgmental acceptance of your thoughts and feelings. You need to become more aware of yourself in the present moment. The more you practice meditation, the more effective it will become.
   • When practicing mindfulness meditation, focus on body, breath, and mind. In order to practice mindfulness meditation in your body, you have to practice using all your senses to observe a certain element (take a flower, examine it carefully. Then, smell and appreciate it. its fragrance. You can even taste it. Focus on that flower). To meditate with your breath, allow yourself to focus completely on the breathing, inhalation, and exhalation. Feel the breath stretching, helping you relax more in the moment.
   • When you find yourself wandering over (memories, plans for the day), observe them. "I'm thinking about what food I'm going to eat for lunch today." Don't judge them, just watch and move on, refocusing on the meditation process.
   • To learn more about meditation techniques specifically for depression. You can refer to other articles in our categories.

4. 

   Stress management. Maybe you get so caught up in study, home, family, or work that you don't have time to rest. Managing stress doesn't mean allowing it to pile up, but dealing with it every day. You shouldn't suppress your emotions; expose them. Journal or express your concerns with family and friends as soon as they appear, not after it's over. Take time every day to relax; You can go for a walk, listen to music, play sports or do something else, or take a bath in the tub.
   • Learn to say "no". This means saying "no" to a new project at the company, to a new volunteer position at a church, or choosing to stay at home instead of a Friday night outing.If someone wants to chat with you and you don't have time, politely decline and let that person know that you don't have a lot of time.
   • If you feel stressed but can't pinpoint the cause, keep a journal about your stress. Write down your daily habits, attitudes, and excuses (“I have a thousand things to do in here today”) and what causes you stress each day. Observe what frequently occurs or what happens. It could be deadlines, getting the kids ready for school, or paying bills.

5. 

   Follow a daily routine. Depression can break all the habits you have and you will feel like things are messed up. Sticking to a routine will help you get back on track, complete what to do, and help you get out of the cycle of depression.
   • Plan your day and keep track of the activities you set out to do. While it may feel as though you have no energy left to complete the task, give it a try.
   • You can even list common basic activities on the list, such as getting out of bed, taking a shower, or having breakfast. Once you develop the habit of completing tasks (even small ones), it will motivate you to stay on top of this.
   • Reward yourself every time you complete the task on the list. Treat yourself to a bubble bath, a dessert, or watch TV.

6. 

   Challenge negative thinking. What makes people trapped in depression is a vicious cycle of negative thoughts such as "I'm not good enough", "nobody likes me", "my life is meaningless" or " I cannot do anything of value ”. When you are depressed, it will be easy for you to come to the worst conclusion. To deal with negative thoughts (which lead to negative feelings), exercise reasoning and decide whether these statements are true or not. Is it really that people don't like you, or are you just feeling lonely now? Perhaps you stay away from your family and friends. When you make your worst conclusion, ask yourself about the evidence supporting it.
   • Think about what makes your life meaningful. They are usually simple things, not promotions or homes and cars, but a loving welcome from your dog, charity work in Africa, or work. art that you have done and rock everyone's hearts.

7. 

   Do something new. Depression will get you stuck in a rut, and feel as if there is no difference and you will always feel bad. Instead of giving in to this feeling, step outside and take on something new. When you try something new, a chemical change in your brain occurs and the amount of dopamine is associated with enjoyment and learning.
   • You can learn a new language, volunteer to help at the animal farm, or take a drawing class. Do anything out of the ordinary that you think you might enjoy.

8. 

   Surround yourself with friends. Although you may want to lock yourself up in sadness, spend time with the person you care about and the person who cares about you. Maybe you will form dozens of reasons why you don't have to do this ("I don't want to get out of bed", "I'm so sad and I'll just make them worse", "Nobody wants to spend. time for me ”, or“ they'll feel better without me ”) but call your friends, plan to meet, and don't retreat. Meeting other people will make you feel less isolated. Surround yourself with the person that makes you feel 'normal', and the person you care about because they help you feel their connection and anxiety.
   • Even if you're tired, say “yes” when a friend calls to hang out.
   • Make an effort to spend time with your family.
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Part 3 of 3: Using Natural Medicine

1. 

   Use herbs. Throughout human history, herbs have been used as ancient remedies for ailments, including depression. If you want to skip traditional treatments (such as antidepressants), herbs can often be a good alternative to dealing with depression and stress.
   • A popular herb for treating depression is St. John's Wort (in Vietnam, you can find and buy this product online).
   • Saffron is another herb used to treat depression and is used in its essence form.
   • Consult your doctor before using it as herbs can interfere with the effectiveness of other medications.

2. 

   Use functional foods. Depression supplements are often a combination of herbs, natural chemicals, or vitamins that treat depression. Some examples include:
   • Omega-3 fatty acids, found in flaxseed oil and can be taken by mouth.
   • SAMe, a natural chemical in the body, is quite common in Europe in treating depression.
   • 5-HTP, which affects serotonin levels, and you can find them without a prescription.
   • DHEA, a hormone made by the body, and once they become unstable, they can affect mood.
   • In the United States, the US Food and Drug Administration (FDA) does not specifically regulate depression-related supplements, so you need to be careful and find safe and safe products. effective.

3. 

   Acupuncture. Acupuncture is part of Traditional Chinese Medicine that influences the flow of energy in the body. The purpose of acupuncture is to release clogged energy and restore optimum flow in the body by using tiny needles to fill certain locations. Acupuncture will also be effective in dealing with aches and pains as well as problems with sleep.
   • You should call your insurance company to find out if it covers acupuncture costs. Many companies will pay a portion for this.

4. 

   Healthy eating. One of the best things you can do for yourself is nourish your body properly. While diet alone will not help you deal with your depression, it will definitely improve your mood and provide the energy needed to motivate you. Also, do not skip meals to ensure a stable blood sugar level, as this will help you to minimize mood swings.
   • Eating healthy fats such as coconut oil will help boost serotonin levels.
   • Stay away from fast food and snacks' that don't contain many other nutrients.
   • Do not use alcohol, as they are inhibitors. Keep in mind that any relief you get from drinking will last for a short time and will not help you solve your problem.
   • For more information on how to eat a more balanced diet, check out our How to Eat Healthy.

5. 

   Use hypnosis. Hypnotherapy will help you counter and dismiss the negative thoughts in your mind, as well as pessimistic thoughts that increase your depression. Through breathing combined with imagination and suggestion, hypnosis will help you dig into the roots of depression and help you to directly inculcate coping skills into your subconscious mind, as the process can become should be excessive if done in a state of consciousness. All of this will help you to mentally reject negative and frustrated thoughts and create new stronger thoughts.
   • Many insurance companies will also cover the cost of hypnosis in the same way as for the treatment of depression.
   • Hypnosis can be quite effective in treating depression especially when combined with other treatments.

6. 

   Learn about light therapy. If you experience seasonal depression, light therapy can be helpful.Phototherapy (also known as phototherapy) is the act of being exposed to daylight or to bright spectral light, for a specified period of time (usually 20 minutes). If you live in a sunny area, be sure to allow yourself daily sun exposure so that your body absorbs the necessary amount of vitamin D, preferably through the skin. If you live in a dark place or are in a dull winter, look for box-shaped spectral lights. These lights emulate outdoor light and cause the brain to release chemicals that can improve mood.
   • These lamps can be purchased online or at a light shop, or referred to a doctor.
   • Light therapy is particularly effective for seasonal depression, also known as ‘Winter Blues’.
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