Feeling sad is a normal human emotion. Everyone feels sad at different moments in life due to a loss or a failure to achieve something. However, when this sadness takes over your life and stops you from performing your daily activities, it is an indication that you are clinically depressed.
Depression is a common mental health
issue that affects millions of people all over the world. The most common
treatment method for depression, according to western medicine, is taking an
antidepressant. While depression is a treatable condition, the treatment is not
a one-size-fits-all solution. Many find the side effects of antidepressants
such as insomnia, diarrhea, headaches, etc. to be too alarming, and this keeps
them away from treating their depression.
However, there are also many other
forms of treatments that you can opt for. These are called alternative
treatments. It can include a host of possibilities from naturopathy to
acupuncture to herbalism to massage therapy. The alternative treatments for
depression are all about improving your overall well-being and helping you find
peace and happiness. The bonus here is that unlike antidepressants, there are no
side effects to the alternative treatments.
Why should you consider alternative treatments for
Depression?
Depression is believed to be caused by
an imbalance in certain chemicals such as serotonin in the brain that affect
the connections between the nerves and alter their ability to pass on impulses.
Antidepressants work by delivering these chemicals to the brain in different
ways.
You will have to take them till your
depression is treated and then continue it for four to nine months after that
to prevent relapse. What this means is that you will be dependent on these
medications for close to a year.
And antidepressants are not bereft of
side effects. Some of the common side effects are dry mouth, headaches,
diarrhea, insomnia, decreased sex drive, dizziness, anxiety, etc.
Antidepressants may also interact with the other medications you take. If you
have a chronic illness and need to take some medicines daily, then
antidepressants may not be your best option.
In addition to all of this, these
medicines are also known to increase suicidal thoughts in teenagers. The
medication may end up causing the exact thing they are trying to prevent! These
side effects are caused due to the interaction of the drug with the brain and
may subside after a few weeks for some patients, but for some others, it will
continue throughout treatment.
Alternative treatments for depression
do not have these side effects. They work by finding the cause of the
depression and helping you cope with it. Some of them are also aimed at
increasing serotonin levels. But since they do so using natural methods, the
side effects of antidepressants are abated. You stand to lose nothing by trying
out these alternative treatments. On the contrary, it may end up improving your
overall well-being and providing you with a way to cope with future stress.
What are some alternative treatments for Depression?
Has this got you thinking about the
alternative treatments for depression? Are you confused about where to start
and how to go about these treatments? Fret Not! Here is a guide to the top 6
alternative treatments for depression.
1. Sunlight lamp for Depression treatment
Sunlight lamps are lamps that, just
like their name, mimic the sunlight. Using sunlight lamps for treating
depression is also known as light therapy. Studies have shown that these are
almost as effective as antidepressants.
How does it work?
As mentioned before, depression is
caused by chemical imbalances in the brain. One of these chemicals is
melatonin. Melatonin is responsible for making you feel sleepy or drowsy. The
body’s pineal gland releases this chemical in the absence of light.
This is one of the reasons for seasonal
depression. Melatonin is also the reason why you feel drowsy or tired when you
are depressed. When you subject yourself to sunlight lamps for depression
treatment, the body does not produce melatonin. This stops you from
feeling tired and drowsy and gives you energy for the day.
How to use it?
Sunlight lamps are extremely easy to
use. You only need to switch on the light and sit in front of it for at least
30 minutes. You can keep the light on in the room as you do your daily chores
as well. It is more beneficial to do this in the morning as it is the ideal
time to stimulate your system and tell it to be more active.
Sunlight lamps have no side effects.
They do not impact your health adversely in any way. And unlike
antidepressants, there is no way you can overdose on too much light. There is
also no way you can get addicted to this. Since you are required to ingest
anything, it doesn’t impact with your gastric system or interact with any other
drugs you may be taking.
2. Positive Affirmations for Depression treatment
If you are depressed, then you are well
aware of the constant negative thoughts that go on in your head. When someone
else makes a negative comment about you, it keeps playing over and over in your
head. Positive affirmations for treating depression are a way to combat this
negative train of thought. It is a way to mold your subconscious into thinking
positively. This is supported by many studies as well.
How does it work?
Depression leads to a spiraling cycle
of negative thought and its effect on your mental health. You end up thinking
you are worse than you are. By using positive affirmations, you will break this
cycle. It will lead you to develop more positive thoughts and self-confidence.
These affirmations help you counter the negative thoughts. The key here is to
find affirmations that relate specifically to you.
How to use it?
You start by writing down your positive
qualities and the goals you want to achieve. Now, think about the negative thoughts
that most often come to your mind. Note them down because you have to replace
these with positive thoughts. Select those affirmations that are based on those
positive qualities that can help you achieve your goals.
Now start repeating these affirmations
to yourself at least ten times in a row whenever you feel negative thoughts
starting to creep in. You should also repeat them first thing in the morning
and just before you sleep. It may feel superficial at first, but as you keep
doing this, you start to believe in it, and it helps you overcome your
depression.
3. Exercise for Depression treatment
You have heard about multiple health
benefits of exercising regularly. Now add one more to the list. Exercise has
been proven as an effective way to combat depression.
How does it work?
Various studies show that exercise
triggers the release of endorphins and monoamine. It also decreases the level
of the stress hormone cortisol. Endorphins and monoamines trigger a positive
response in your body and make you feel good.
The reduction in cortisol further
emphasizes this effect. Exercise can also alter the neurotransmitter functions
in the brain and encourages the growth of hippocampus. Hippocampus is reduced
in depressed patients. The growth in the hippocampus is also an effect that is
seen in those using antidepressants for a long duration. The neurological
response of the body to exercise is stronger than the response from using
antidepressants.
How to use it?
Start by picking an activity you would
enjoy and a time when you can be sure you will be free to exercise. The initial
stages are about finding a rhythm and creating a habit. You should aim for at
least 30 minutes of some form of exercise. The exercise can be either aerobic
or in the form of resistance training. Try to choose an exercise that offers
high-energy expenditure for maximum benefit.
4. Guided imagery for Depression treatment
Guided imagery is a form of meditative
self-aid technique that can be used to improve the connection between your mind
and body by creating peaceful and calming images. Several studies have shown
that guided imagery is an effective way to treat depression and anxiety.
How does it work?
Guided imagery can help you stay calm
and relaxed. It focuses your mind on concentrating on the positive aspects of
life. It is also an exercise for your creative side of the brain and,
therefore, allows you to focus on your emotions. The effect is similar to that
of positive affirmations. But here, instead of words, you will be focusing on
images.
How to use it?
You will listen to an audio tape or an
instructor who will guide you through the process. The treatment works by
gently making you focus on a particular image. This image can be anything that
gives you solace and helps alleviate the symptoms of depression. For example,
if you feel lonely and alone, then the guided imagery will ask you to focus on
an image of you surrounded by your loved one.
If you are suffering from an ailment
that is causing your depression, then your image could be that of when you have
fully recovered and are healthy. Practicing this every day can help improve
your mood, reduce your anxiety, and make you more energetic.
5. Meditation for Depression treatment
Meditation is a form of relaxation
where you enter an altered state of consciousness. Regularly practicing
meditation for at least 10 minutes a day has been shown to help with
depression.
How woes it work?
When you are depressed, you focus on
all the negatives in your life and tend to ignore the positives. Even when you
do think about the positive happenings in your life, you think about it in a
negative light. Meditation helps you achieve a detached state where you can
effectively evaluate and counter the negative thoughts that come into mind. In
addition to this, regular meditation also leads to a growth in the hippocampus
in the brain, and this has been shown to treat depression.
How to use it?
To start meditating, firstly find a
calm place and sit in a relaxed upright position. Now, inhale and exhale slowly
and focus your mind only on your breathing. Initially, you may find that you
get distracted after a few minutes. But don’t give up. When your mind wanders,
try to bring it back and concentrate on your breathing. With time and practice,
this process will become simpler.
The act of focusing on your breath
alone and nothing else forces you to abandon all negative thoughts. You will
feel refreshed after your meditation. While you are focusing on your breathing,
you can also focus on a single positive thought and keep at it. This will also
encourage you to gain a positive outlook. Doing this regularly will help you
with your depression.
6. Acupuncture for Depression treatment
Acupuncture is an ancient Chinese
practice where the treatment for specific ailments is done by sticking fine
needles into certain parts of the body. There has been growing evidence
supporting the use of acupuncture in treating depression.
How does it work?
Acupuncture aims to smooth the energy
flow in the body by removing blockages or impediments. The needles are inserted
in specific points that lie on the meridians of the body. Acupuncture also
increases the level of endorphins in the body while reducing the level of
stress hormones. This is similar to the effect of exercising.
In addition to this, if some other
medical ailment causes your depression or anxiety, then the acupuncture will
also help with that ailment. This, in turn, will have a positive effect on your
mind, as well as body. Acupuncture is especially useful in cases where the
patient experiences pain.
How to use it?
The procedure has to be performed by a
trained acupuncturist. You can tell them your issues, and they will perform the
procedure accordingly. Do keep in mind that this takes a while to show an
effect. You will not be cured in one sitting. It might take multiple sittings.
The benefits of the treatment make it worth the wait.
Start living a healthy and happy life today
Depression is a treatable illness.
However, the social stigma attached to it prevents many from seeking help. Add
to this the fact that you may not even realize you are suffering from
depression. And when you do seek help, you are given antidepressants that
affect your health adversely and cause you to stop seeking treatment.
If you are suffering from depression,
then you should consider the alternative treatments for depression mentioned
above. They have no side effects, and many of them work just as well, if not
better than antidepressants.
Answers to frequent asked questions.
1. What are the symptoms of depression?
An overwhelming sense of sadness,
loneliness, helplessness, hopelessness, trouble sleeping or sleeping too much,
loss of appetite or overeating, feeling tired all the time, difficulty
concentrating, unexplained physical pains or discomforts, reckless behavior,
etc. are the symptoms of depression.
2. What are the side effects of antidepressants?
Nausea, weight gain, loss of appetite,
insomnia, diarrhea, blurred vision, fatigue, dry mouth, dizziness,
irritability, loss of sexual desire, liver problems, interaction with other
drugs, suicidal thoughts, etc. are the side effects of antidepressants.
3. Can Depression be treated?
Depression is a treatable disease. The
treatment plan may vary from person to person. Your doctor can suggest some
well-established treatment methods based on the severity of your depression and
its cause.
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