Is Depression Beatable?
Today, depression is both treatable and beatable. Doctors now have the tools to treat bipolar disorder, major depression, and persistent depression unlike ever before. Yes, there are a number of effective strategies for dispelling your depression symptoms, rekindling your optimism and self-esteem, renewing your energy and enthusiasm, and reconnecting you with the pursuits and people that you love the most. We’ve compiled a list of some of today’s advances that can shatter depression’s grip on you and help you (or a loved one) regain happiness, purpose, and peace of mind. So, here are some good strategies that could completely change your way of thinking about depression forever:
What Are The Recognisable Symptoms?
Knowing the facts can help you learn how to overcome depression. The following symptoms are regarded as indicators of a major depressive episode when they appear every day (or most days) for more than two weeks:
- Appetite changes
- Changes in interest and/or low motivation
- Changes in self-care
- Excessive guilt
- Irritable or depressed moods
- Severe anxiety and/or panic attacks
- A sharp decline in concentration
- Significantly low energy
- Sleep issues
- Suicidal thoughts
- Unrealistically low self-image
How to Overcome Depression Without Medication
With the exception of bi polar & extreme depression, there is a chance that you can help beat it through alternate method other than medication. You will need to find what aligns with your body and mind. And than just jump into it. Ensure you have realistic expectations on whatever natural method you choose and remember that it takes a routine to see results. You will not see results from just 1 time event. It will take weeks sometimes months to achieve substantial results. Though you will be able to see progressive result if you keep a journal of your progress. Also remember you should talk to your medical professional and let them help you with your plan of action.
Physical Activities to Overcome Depression
Getting started on any activity is the hardest when feeling depressed. But there are so many reasons you should start getting active to overcome depression with natural methods. And when you make it routine with an attitude of “Screw it, just do it” you will find it becomes easier everyday and a positive change in you overall both physically and mentally. Try to do several (if not all) of these coping techniques every day when you experience depression. Due to your depression, you’re likely not to be motivated at first to do any of them.
Creating workable goals can provide a sense of accomplishment and helps you see growth in areas you want to improve on. Prioritising your life with a set reasonable, workable goals that are SMART (Specific, Measurable, Achievable, Relevant, and Time-Bound) will help you reach your targeted goals. You shoud have both long term goals and break them into achievable short terms goals that will help you complete the long term goals. And understand that goals are just actionable directions your working towards. If for some reason, your goal is unsuccessful, adopt a “what can I learn from this?” attitude, not a negative one.
Starting your day off with a daily walk will help results dramtically. Including moderate exercise five times a week (30 minutes) can also make a dramatic difference in your mood and overall fitness.
Pay special attention to whatever food & drinks you’re currently eating as food highly affects your mood. You don’t need to try any fad diets, however, anybody would become depressed if they’re frequently binging on carbs, energy drinks, and junk food. Not only does eating the right healthy foods improve your mood but it will help with weight loss when combined with regular exercise which in turn helps with you self-image.
Have Cold Showers
There are so many benefits cold showers provide but 1 of them is a reduction in depression. Yeh it is a little chilly and awkward to get use to but once you get into a routine of cold showers you will notice alot of long term benefits.
Attend Events of Interest
Socialising is such an important activity for humans. By nature we are a socialable species, moreso with actual human contact. Social media is not what i’m refering to here but actually scheduling or attending a social event even if you’re not really in the mood. So long as your open to it your mood will change when surrounded by like-minded people. For example, take a class or plan a healthy hobby at least once a week.
Build Good Relationships
It’s true, you are the average of the 5 people around you. So create a circle of people that lift you up. Try to interact (in person, not online) frequently with people that bring you up rather than those who bring you down. And, although some alone time is OK, find a balance and avoid isolating yourself or your depression will linger. For a partner, you should focus on having a successful relationship
Keep the balance with not too much or too little sleep nightly. This comes part of having a routine of consistency to achieve your goals or desires in a happy environment. An unhealthy sleep schedule can cause depression if you stay up late one night and then sleep in excessively the next day.
Working On Your Mind
Reducing depression isn’t just a physical activity, if anything i believe working on the mind is more important for long term success. I always believe you should listen but never trust your brain. Your brain is made up of instincts 1000’s of years old and will do anything to “protect” you even if its not good for you. You need to break free of your limiting beliefs holding you back by learning new tools to get you from A to B happily. Including some of these mental activities will help clear your mind of the negativity and create a space ready for you to start implementing postive thoughts.
If you haven’t experienced meditation you may think its mumbo jumbo…And i did at first to! But after i learnt how to meditate i found the importance of quieting the mind. When practiced correctly, you will appreciate the process. You will find many methods on meditation that will help you connect and achieve spirtual wellness that when used with other techniques mentioned here will help with your depression.
You will find the importance of daily gratitude when you start to take some time out every day for the express purpose of noticing what went well today instead of what went wrong. Start with just 3 things you are grateful for and writing them in a gratitude journal not only helps and remember, it also helps reinstate it subconsciously. This doesn’t mean you’re discounting your big problems.
Stay Present (aka Mindfulness)
Let go of the past During all activities, try to avoid self-judgment. Although you might not have the ability to simply turn it off, you can recognize it and gently bring yourself back to the present. In fact, research has shown that people who possess higher self-compassion also have more self-confidence and higher self-worth.
Reconnecting with yourself and finding small ways for being of service to others can help you discover personal meaning when you serve something larger than yourself. And, this service doesn’t need to be a big one to count.
Other Natural Remedies For Depression
Boosting your over all health naturally should be key here for most people to have the best chance or at the least improving severity depression. And over the years there has been many studies that have shown reduced depression when an increase of a certain element ( or supplement ) is introduced. Some of the studies have questioned if results are an outcome of the placebo effect. So for this purpose i have left those which are questionable out and concentrated on what i have seen help. Here are a few natural depression remedies that can help many depressed individuals:
Remember to consult your primary physician before starting any natural remedy regimen as taking any supplements including natural ones have their own side effects
- 5-HTP helps to increase levels of serotonin. Serotonin helps regulate mood and behavior. So you may see positive effect on appetite, anxiety, sleep and your mood overall when you take 5-HTP.
- Light Therapy Both natural sunlight and artifical light therapy methods are said to cause a positive chemical change in the brain that improves your mood.
- Omega-3 Fatty Acids have been found to have significant antidepressant effects. Omega-3 increases both dopamin and serotonin. Both eggs and salmon are high in Omega-3!
- Vitamin B-3 ( a lack of ) can cause anxiety and/or depression. Source food high in Vitamin B-3 like beef, salmon or peanuts.
Combine Your Natural Mood Lifters
Lifting your mood can combat lingering depression more than you could ever imagine though looking at all the suggested above can be a little overwhelming…. but it doesn’t have to be! Matt found just making a start on 1 activity helped and than included other activities that helped to do more over a shorter time frame and better for long term routine. There are some activities that complement each other quite nicely and this is a good starting point. So, try some or even all of the following:
- Combine exercise, sunshine, and social connections by going for a walk (30-minutes or more) every day with your pet(s) or friend.
- Try meditation, yoga, or some other relaxation techniques and finish it off with 3 things your are grateful for.
- Take to the beach or a bush walk and whilst you enjoy nature take a break and start journelling. Watching a beautiful sunset or hearing the birds singing can be a big help.
- Volunteer at a charity event. These can help with socialising, staying present and you may even find a purpose/meaning
- Remember that age-old saying “Wake up and smell the roses” because it’s true. Every day, when you wake up, concentrate on something good (like the smell of roses) or that hot cup of coffee you’re looking forward to. It could make all the difference in the world.
Final Thoughts on How to Overcome Depression Without Medication
It’s also important to know that research shows that whenever people come up with all kinds of excuses not to do these things, depression tends to linger. Doing several of these activities every day, even if you don’t feel like it, is crucial to treating depression, regardless of what medication you’re taking. And, although it may take time and practice to develop your positive coping skills, if you don’t take the time to be well now, you could end up with periods of serious depression later in life. Make use of these coping skills to learn how to overcome depression without medication, and know that you’re heading in the right direction and are well on your way to overcoming depression. So, don’t let depression steal one more day from you when you can flourish by banishing the blues and restoring your energy and enthusiasm, and seizing your well-deserved joy of living.