How to Fight Depression Without Medication ? : Prescription medications can be life-saving for many people suffering from depression. Antidepressants, such as Prozac (fluoxetine) and Zoloft (sertraline), is the most commonly given medications for depression. While they are generally beneficial, they can have adverse effects and be costly depending on your health insurance coverage.
This article outlines some natural therapies for depression, including vitamins and lifestyle changes. It also discusses other options, such as practicing mindfulness or improving your home environment. Here we mention some points below to How to Fight Depression Without Medication :
Increase your sleep time
Sleep and emotion are inextricably linked. If you don’t get enough of the former, the latter will suffer, whether you have depression or not. Make sure you have “excellent sleep hygiene,” as sleep specialists term it, to promote your mental well-being.
This implies that you stick to consistent bedtimes and wake-up times, that your bedroom is set up for good sleep (it’s dark, quiet, and uncluttered), that you have a soothing bedtime routine that doesn’t include sitting in front of a device, and so on. Also, even on days when you’re inclined to close the shades and stay inside, try to spend some time outside each day. Because light plays a vital part in regulating sleep cycles and circadian rhythms, a lack of sunlight may make sleeping at night more difficult.
Reduce Caffeine Consumption
Caffeine is found in coffee, tea, soda, and even chocolate. It’s fine to have a moderate amount of caffeine in the morning if you prefer it, but limit your caffeine intake after late afternoon to avoid disrupting your sleep.
If you rely on caffeine, gently reduce your intake to avoid the unpleasant symptoms of caffeine withdrawal. Instead of reaching for a Coke or a cup of coffee, take a quick walk around the block.
Increase your vitamin D intake
A vitamin D deficiency may play a role in depression, according to some studies. Ask your doctor if you should take a vitamin D supplement if you aren’t getting enough vitamin D from your diet and lifestyle (such as sun exposure). Deficiencies in some nutrients may contribute to depression symptoms.
A supplement may be beneficial if you are having trouble spending enough time outside or if the weather is overcast and you are unable to obtain enough sunlight.
Make a Spiritual Connection
Many people who are depressed find religion to be a helpful source of support, but there is no obligation to join a church, synagogue, or mosque unless you want to. Simple daily practices like meditation or making a gratitude list can help improve your mood and overall well-being.
Mindfulness-based cognitive therapy (MBCT), which combines aspects of cognitive-behavioral therapy (CBT) with mindfulness meditation, has been shown to be effective in treating depression and reducing future relapses of symptoms, according to research. Different types of mindfulness meditative techniques have also been shown to be useful in the treatment of depression in studies.