What Are Effective Ways to Treat Depression Without Medication?
Depression is a common and serious mental illness that affects up to 30% of adults at some point in their lifetime. This disorder can affect how you think, feel, and perceive the world, significantly impacting your well-being.
Traditionally, depression is treated with a combination of psychotherapy and medication, but many people don’t want to be on antidepressants. That’s okay! Treatment should feel right for you. There are ways to effectively manage and treat depression with psychotherapy alone. In fact, research shows that a working relationship with a therapist is more successful than medication at reducing depressive symptoms in the long term. In this article, we will explore treatment for depression without medication.
What Is Depression?
It is normal to experience periods of sadness in our lives, but if you’re feeling “down in the dumps” more days than not, you may be struggling with depression. Depression is a common and serious mental disorder that negatively impacts your daily functioning. The disorder alters how you feel and think, as well as how you perceive yourself and the world around you.
According to the American Psychiatric Association, three in ten adults (30%) have been diagnosed with depression at some point in their life. Women and younger adults are at a greater risk of experiencing depression. The mental disorder’s impact on your life can range from mild interruption to severely limiting.
Below is a list of symptoms of depression to look for:
- Fatigue
- Feeling sad, numb, down, and/or hopeless
- Irritability
- Restlessness
- Difficulty concentrating
- Loss of interest in activities you once enjoyed
- Changes in your sleep patterns (sleeping too much or too little)
- Changes to your appetite (eating much more or much less)
- Feeling worthless or guilty
- Suicidal ideation or attempts
Depression Severity
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), there are three levels of depression severity: mild, moderate, and severe. Mild depression is diagnosed when you report five depressive symptoms. Moderate depression has six to seven symptoms, and severe depression has eight to nine symptoms.
How to Treat Depression?
If you’re struggling with depression, remember you are not alone. Many adults will experience a period of depression in their lifetime, but depression is a serious mental illness that does need to be treated. Traditionally, treatment for depression involves two parts: psychotherapy and medication.
Psychotherapy is a widely researched and accepted form of treatment for depression. Establishing a consistent relationship with a therapist is shown to have better long-term effects in managing depressive symptoms than taking medication. However, some individuals are recommended or choose to take medication in addition to talk therapy.
Antidepressants are the most prescribed medication to treat depression. Several different types of antidepressants are effective, but selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs) are the most common.
Treating Depression Without Medication
Many individuals find long-term success when meeting with a therapist alone. A psychotherapist can explore past traumas, underlying patterns, and negative beliefs that are contributing to symptoms of depression. Your therapist can also introduce strategies that you can try out between sessions, such as mindfulness, seeking social support, self-care activities, journaling, or reading self-help books. Sometimes your therapist might recommend additional treatment with acupuncture, massage therapy, yoga, nutrition counseling, or working with a naturopathic doctor to assess underlying health conditions that may be contributing to your depressive symptoms.
Engaging in additional skills and self-care activities outside of your therapy sessions can further decrease depressive symptoms. It is also a way for you to practice taking ownership of your recovery by initiating activities that promote your mental health. These options for treatment are discussed in more depth below.
Four Non-Drug Treatment Options for Depression
1. Engage in regular aerobic exercise.
Many research studies have focused on the positive effects of exercise on levels of depression. It has been proven that engaging in regular aerobic exercise three to five times a week reduces depression symptoms. Recent studies have found that, for people with mild to moderate depression, engaging in regular exercise was comparable to the benefits seen with sertraline, also known as Zoloft.
2. Practice meditation and yoga.
Meditation has existed for thousands of years. It is a practice of clearing one's mind and focusing one's attention. Yoga combines meditation with specific poses and breathing techniques, which has a relaxing effect. Due to yoga’s mental and physical benefits, it is seen as an alternative treatment for various health problems, including depression.
3. Spend time in nature.
A recent research study examined the effects of green spaces on mental health. The results showed that, on average, those who regularly visited green spaces had lower depression and anxiety levels. Positive benefits were seen after spending just 20-30 minutes outdoors in nature a day.
4. Seek out social connections.
Depression can zap your energy and make you unmotivated to be around others, leaving you isolated and alone. However, research has shown that seeking out social connections and support protects you from worsening symptoms of depression.
Reaching out to someone close to you may help keep you accountable for socializing. Socializing doesn’t have to look extravagant when you’re recovering from depression. Simply texting a friend could be enough to make you feel less alone.
Seeking Support
Alternative treatment options for depression are most successful if you’re struggling with mild to moderate depression. However, you may still struggle with symptoms even after trying these remedies. In this case, you may be interested in seeking out professional support. Talking with a therapist can be beneficial in learning how to manage symptoms, uncovering the underlying cause of your depression, and exploring coping strategies.
If you are located in Ballard or the greater Seattle area, we offer both in-person and telehealth sessions. If you are struggling with depression, our team at Thrive for the People can help. Schedule a call with us today to see if we are a good fit for you.
