If you have been suffering from depression, you may be tempted to rely on self-help for depression to treat your symptoms. While not readily recommended by health care professionals, it is possible for depression sufferers to get satisfactory results by utilizing self-help for depression. There are many methods of treating depression that do not require a physician’s intervention.
Some of the most popular methods of self-help for depression include homoeopathic herbs such as St. John’s Wort, ginkgo biloba, lavender, ginseng, marjoram and many others have been used for generations to elevate people’s moods and have been proven highly beneficial in the treatment of depression and other mood disorders. If you choose the use of herbal supplements in your Alternative Depression Treatment, be aware that some herbs and dietary supplements can interact with prescription and over-the-counter drugs. Please consult your physician before starting a herbal supplement regimen or adding herbal supplements to your current depression treatment.
In addition to herbal supplements, some people turn to aromatherapy for self-help for depression. Aromatherapy works by utilizing the scents of specific essential oils that have been demonstrated to alleviate stress and promote relaxation. They can either be inhaled, used as massage oils, or as bath oils. They have been known to markedly improve the moods of people who smell them, and they have virtually no known side effects.
Dietary changes can also go a long way when considering self-help for depression. Making changes to your diet or your vitamin supplements can have marked effects on your depression. Foods that are rich in folate, niacin, and B vitamins can come a long way in offering relief from your depression symptoms. You can add these vitamins and minerals by dietary changes alone, or you can start taking multivitamins. Many people who choose Alternative Depression Treatment get marked and unexpected results simply by making dietary changes.
Another way to employ self-help for depression is to utilize therapy. It is important to remember that no matter which you choose to see to help you through your depression will have a legal and moral obligation to keep your records confidential. Also, they are not there to control you or force your recovery. They are simply there as guides, to help you sort through your feelings and emotions to get back to a mental and emotional state in which you can feel comfortable.
While your depression may linger, even with the aid of drugs and therapy, a trained, professional therapist can be invaluable on your journey to reclaiming control of your life. While employing a therapist to assist you with dealing with your depression may not exactly seem like self-help for depression, it really is. A therapist can assist you in finding your own way to get through your depression naturally, and without the use of drugs or supplements that may have questionable side effects or other long-term repercussions.
Self-Help for Depression Strategies
According to the Anxiety and Depression Association of America, depression can affect anyone, from children to the elderly, at any age. It is a serious mood disorder that can have devastating effects on daily life. Fortunately, there are many self-help strategies that can be used to manage depression and improve overall well-being.
1. Develop a Support System- Building a strong support system can provide individuals with access to resources and people to talk to. Friends, family, caregivers, and mental health professionals can help individuals who are struggling with depression. Connecting with others can provide encouragement and understanding.
2. Create a Routine- Establishing a regular daily routine can provide structure and can help bring peace of mind. Going to bed and waking up around the same time every day, eating regular meals and engaging in physical activity has been shown to reduce symptoms of depression and help people manage daily life.
3. Improve Sleep Habits- Lack of quality sleep can contribute to symptoms of depression. Establishing good sleep habits is essential for managing depression, such as avoiding stimulants like caffeine close to bedtime, avoiding light from screens and staying away from alcohol.
4. Make Healthy Lifestyle Choices- Eating a balanced diet and engaging in physical activity, such as going for a short walk, can help improve both physical and mental health. Healthy diet choices can provide essential nutrients that help with mood regulation and provide energy.
5. Monitor Your Thinking- One’s thought patterns can have a big impact on one’s emotions. Becoming aware of the negative thoughts and replacing them with more positive thoughts can help improve mood.
6. Express Yourself- Whether through painting, writing, music or other forms of self-expression, expressing oneself creatively can help manage depression. Doing something creative can provide an outlet for emotions and can help lift one’s mood.
7. Learn Relaxation Techniques- Relaxation techniques, such as deep breathing, yoga and guided relaxation imagery, can help reduce symptoms of stress and anxiety and help manage depression.
8. Seek Professional Help- Research has shown that many types of therapy, such as cognitive behaviour therapy and interpersonal psychotherapy, can effectively help reduce the symptoms of depression. Professional help can provide guidance, support and insight.
These are just a few ways that individuals can help manage depression. While these self-help strategies can be useful and beneficial, it’s important to seek professional help if symptoms persist or worsen. With the right treatment, individuals can recover and begin to lead a healthier and more fulfilling life.