Non-medical treatments for Major Depressive Disorder

Major depressive disorder can be incredibly difficult to live with. If you have experienced depression yourself, then you have probably wondered what you can do to help alleviate it in your life. Studies show that psychotherapy and medication are the most effective treatments for depression, and that the combination of psychotherapy and medication together is more effective than either on their own. In addition to medication and psychotherapy though, there are other factors in your life that will influence depression and are good to keep in mind if you are trying to work on your mental health.

If you are reluctant or refuse to take medication, there are non-medical options that might be able to help. In this article I will outline some of the factors known to influence depression and some ideas on how to improve in these areas of your life to help you with your mental health. If you are struggling with major depressive disorder and you want to try to help your mental health without the support of medication, here are some ideas to help you get started.

Exercise

Finding a regular exercise routine is an incredible boon to your mental health and can be a good way to regulate or decrease your depressive symptoms. Exercise helps your brain release chemicals like endorphins which can help you feel more positive and feel better about yourself. In addition exercising can help you gain self confidence. As you increase your strength, endurance, and physical abilities, you will see yourself growing and getting better everyday and this will put you into a positive mindset.

Exercising also gives you something to do to take your mind off of your depression. Sometimes the worst part of depression is lacking the motivation to do anything in your life. If you have a regular exercise routine, or even a regular movement class you attend, this will give you an easy way to stay engaged in your life and give you something to look forward to.

Diet

Many studies have confirmed the relationship between diet and depression1. If you can eat healthy, you will feel better in your life. There are many different theories on the best diets to help combat depression and overall health, but the general consensus is that diets rich in fresh fruits and vegetables, natural foods, and whole grains can help depression, while diets that incorporate lots of highly processed foods and sugary drinks and food can increase risk of depression.

Eating healthy is one step you can take towards your mental health and your overall health. If the prospect of changing your diet is daunting, try breaking it down into more manageable chunks by focusing on one positive change at a time.

Sleep

Getting full nights of restful sleep is essential to good overall health and good mental health. Taking some time to work on your sleep hygiene may be a way to start to see some positive changes in your mood. Some common tips for supporting good sleep hygiene are to try not looking at screens for at least an hour before you go to bed, cut out stimulants like coffee or tea after 12pm, drink calming herbal tea before trying to sleep, do a stretching or calming exercise routine before bed, and try to go to bed and wake up at the same time each day.. Depression can affect your sleep in a negative way, so trying to get good sleep while you have major depressive disorder can be a struggle. But there are ways to increase your likelihood of getting a good night’s sleep, and working on your sleeping habits can be a good way to help your depression. 

Cutting out drugs and alcohol

Some people use drugs and alcohol in an attempt to alleviate their depression, but for many people using substances to help regulate their mood only ends up making them feel worse in the long run. If you try to avoid your depression by drinking, you may feel a bit better for a few hours, but afterwards your depression will return even worse than it was before. Cutting out all drugs and alcohol, or at least moderating them to a reasonable level can help you get a handle on your mental health and help you alleviate your depression symptoms. 

Meditation or spiritual practice

Many people find mindfulness meditation or a spiritual practice that helps them connect with something larger than themselves can be a way to improve mental health and decrease depressive symptoms. If you are open to spirituality perhaps there are groups near you or online that you can connect with for support. If you are not a spiritual person and would rather keep things practical, mindfulness meditation can be a-spiritual if you want it to be and can be a great way to regulate your mood and find some positivity in your life. A daily meditation practice of just 5, 10, or 20 minutes of breathing per day can be enough to start to see some positive shifts in your outlook on life.

Whether you decide to go to therapy, take medication, work on your diet, sleep, exercise, try to get sober, or practice meditation, there are many different ways to treat your depression and help your mental health. Sometimes in a major depressive episode it can feel like everything is hopeless. If you can do just one positive thing for yourself each day, you are taking a step towards greater overall happiness in your life.

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If you are needing support, feel free to reach out. Connor Moss with Pacific Psychotherapy offers depression therapy, anxiety therapy, trauma therapy, couples therapy and drug and alcohol counseling in Santa Cruz, and online anywhere in California. Reach out today with any questions or to schedule a free and confidential phone consultation.