Today we want to share 5 drug free ways to deal with depression. According to the World Health Organization, about 5 percent of the world’s adult population suffers from depression. And that may even be a conservative estimate. Depression is much more than just being down in the dumps. It is a mental health problem that saps our will to live and saps our energy. Nothing seems interesting, exciting, enjoyable, or worth doing.
If you suffer from depression, you may be prescribed medication, but the side effects of antidepressants can be very unpleasant. Many people are reluctant to use drugs because of the stigma associated with taking them for mental health, or because they try drugs and feel worse. Fortunately there are drug-free ways to deal with depression.
1. Get counseling
Depression is associated with negative thought patterns. It can be difficult to identify them and deal with them on your own. After all, you have developed them over a long period of time so that they become your “normal”. If seeing a psychologist who practices cognitive behavioral therapy is out of your reach or you’re not comfortable with the idea, you can consider subscribing. Telehealth Platform. Online counseling can have benefits beyond the cost. For example, you can reach out for help anytime, anywhere All you need is your phone.
2. Change your diet
A Diets high in fat and carbohydrates have been shown to increase depression. Fuel your body with a healthy diet that maintains your energy levels throughout the day. Include plenty of green vegetables, fruits, nuts and seeds, and reduce red meat and processed foods. Try cutting out sugar. Researchers have found that it can change your brain chemistry and has been linked to several health risks, including an increased risk of depression.
3. Get some exercise
Thirty to forty minutes of exercise three or four times a week will help you fight depression. When we exercise, our bodies release chemicals that are associated with feelings of well-being. Doctors believe that it improves the resilience of the brain and nervous system, and it is generally accepted that it will help you deal with depression.
If you are not used to exercise, start small And work your way up. You don’t have to exercise too hard. A brisk walking technique will work. Stick to it, and you’ll be able to handle more exercise as your fitness improves.
4. Practice meditation and mindfulness
Meditation, and mindfulness that allows you to live in the present moment without worrying about peripheral concerns, will help you relax and de-stress. You will also be better able to identify some of the negative thought patterns that are causing your depression and equip you with a strategy to stop them.
Contrary to popular belief, you don’t have to sit still when you meditate—you can even turn your walking into a form of meditation. Try to stop any thoughts that are not related to what you are doing. Just focus on walking. Meditation before bed will also help you sleep better. Consciously try to empty your brain of all thoughts. When one pops up, don’t panic. Just let it pass without judging it or allowing it to lead to further thought.
5. Get good sleep
Depression and poor sleep often go together. A good night’s sleep helps your brain process information, store it neatly, and prepare you to face the new day energized. If you sleep poorly, you are more likely to develop depression. The link becomes even clearer when you look at people who already have depression. 75 percent of them do not sleep properly.
Go to bed at the same time every night, and allow yourself at least eight hours of sleep. Improve your sleep quality by cutting out caffeine in the afternoon, staying away from screens for two hours before bed and making sure your room is completely dark. Spend about 90 minutes without resting before bed and make sure your room temperature is comfortable. If all else fails, you may need to resort to medication.
Depression doesn’t have to last forever
When you’re living with depression, it can feel like there’s no light at the end of the tunnel. However, it is indeed possible to leave depression behind you and live a happy and fulfilling life again. The most important thing is to get help and support – some of it professional, and some of it from people around you. Reach out for a better life. It’s really something worth fighting for.