12 Ways To Manage Depression Without Medication

Mental health is very important for a healthy body and mind. A comprehensive psychological state is the way you feel about yourself and others, as well as your ability to control your feelings and deal with daily difficulties. The causes and factors of depression vary between having work problems or an emotional problem. In this article, we bring to you 12 Ways to manage depression without medication.

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What is Depression?

Depression is one of the mental health disorders that can be life-threatening if not treated in a timely manner. When you have depression, you feel that nothing will make you better. You have no energy, no enthusiasm and passion and self-confidence deteriorates. These are some of the most prominent symptoms of depression.

There are many causes of depression of which it is mainly due to mental trauma, shocks such as loss of relatives, work pressure, too great difficulties, career breakdowns, prolonged discord etc.. Here are 12 Ways To Manage Depression Without Medication and to improve your mental health, mood on your own, and your ability to adapt without anyone’s help.

12 Ways To Manage Depression Without Medication

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1. Exercise and sleep well

The body releases endorphins before and after exercise, which is why exercise is a powerful antibody for anxiety and depression. Look for small ways to add activity to your day, such as stairs instead of an elevator, or go for a short walk. For the most benefit, practice any kind of sport you love for 30 minutes a day, while trying to do it outdoors.

Regular exercise will help you get good sleep which in turn will relax your mind and calm your anxiety.

2. Eating food that brings happiness

Eating dark chocolate reduces stress and stress hormones in the body and relieves anxiety. Carbohydrates found in foods are an important element of psychological comfort, with studies suggesting that they reduce stress, anger and anxiety and increase serotonin production for a sense of comfort.

However, stay away from processed or fried carbohydrate foods such as donut candy.

Fruits and vegetables contain omega-3 fatty acids that reduce depression, as well as folic acid and vitamin B, which positively affect mood-related neurotransmitters.

Omega-3 fatty acids found in fish stimulate the production of serotonin and dopamine, thereby relieving depression and improving mood.

3. Listening to soothing music

Calm and optimistic music ensures relaxation and improved mood, however avoid sad music and depressing songs. Whale sounds, or echo waves, and flowing water sounds help improve mood, accelerating the production of nerve-calming serotonin.

4. Aromatherapy

Inhaling floral essential oils such as lemon, mango and lavender also helps reduce stress, combat depression and improve sleep. And this basic idea on which aromatherapy is based on the use of essential vegetable oils to improve mood and mental health is a common form of alternative medicine today.

5. Write something that makes you grateful

Gratitude is clearly associated with improved mental health as well as happiness. The best way to increase feelings of gratitude is to keep a note of gratitude or write a daily gratitude list.

6. Allow sunlight into your home

If you use a lot of curtains in your home, especially those that hinder the entry of sunlight, you should give up this, as it enhances your feeling of fatigue and depression.

Take supplements that contain vitamin D and lie in the sun more.

Exposure to sunlight helps the body produce vitamin D, increasing the level of serotonin in the brain. Additionally, time spent with nature is a reliable stress buster.

7. Smile

A recent scientific research has shown that the smile affects the arteries that feed the brain with blood and increases the flow to it, which gives the soul calm and a sense of joy and pleasure.

8. Don’t punish yourself because you feel bad

Feeling ashamed or self-hating will increase your depression, and you will refrain from asking for help. Your self-critical ideas will make things worse, so you need to act in a good way, especially during critical peak periods. Be an explorer and accept to yourself, and improve your behavior. Take your mental health seriously and don’t punish yourself just because you already feel bad.

9. Do the things you like to do

Even if you don’t want to, you have to do the things you love to do. Don’t give in to your mental state that prevents you from participating in the activities you love, it will lead you to become more depressed. Activate and bring “life” back by activating your hobbies and re-engaging in the things and activities you’ve been participating in. The time you slacken and sit on the couch is a good time to force yourself to go for a walk, cook, or to call a friend and express your thoughts.

10. Don’t isolate yourself

When you get depressed, you may hear voices calling you to be alone, stay aloof and not share your problems. Don’t listen to these voices. Even if you feel ashamed, turn to a friend you trust or express your psychological crisis. Expressing your distress will ease your plight and open the door to ending your depression altogether.

11. Do something useful for others

Research shows that being useful to others has a beneficial effect on how you feel about yourself, and is a great way to build self-confidence. Helping others will enrich your life.

12. Go to the therapist

Talking is a very effective way to fight depression. And if someone says depression is no big deal and you’re going to get over it, don’t believe it! There is nothing wrong with admitting that you have a problem that you cannot solve, and immediately visit a therapist. Asking for help is brave, and talking to a therapist is a very healthy step. Knowing the source of your psychological suffering will help you heal faster.

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