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How do I Treat Depression Without Medication?

B. Miller
B. Miller

Mild and moderate depression can often be treated without medication, with some lifestyle changes and persistence. If depression seems to worsen or does not seem to be improving, it is important to visit a doctor for treatment, who may then be able to prescribe antidepressants or offer other treatment methods such as therapy. Treating depression without medication, though, is often possible with a focused exercise and eating plan designed to stabilize the mood and release endorphins into the brain on a regular basis.

Aerobic exercise has been shown to be one of the most effective ways of treating depression without medication. It can be difficult for people who are depressed to get the motivation to go outside and exercise, but even a 30 minute walk every day can make a difference. Other beneficial exercises include things like running, swimming, or biking; any activity that gets the heart rate up can also help to release mood-boosting endorphins in the brain, which can help to relieve depression symptoms.

Sunlight may help treat depression.
Sunlight may help treat depression.

Sunlight and vitamin D can also help to treat depression with medication. In the winter, taking a vitamin D supplement can be beneficial; other times of year, just spending ten minutes in the sun per day can help to improve depression as well. Exercise and sunlight can also help you to get enough sleep at night. Being sure to get enough sleep every night is another one of the more effective ways to treat depression without medication; it is best to get at least eight hours, and to try to get up at the same time every day.

Making lifestyle changes may help ease depression.
Making lifestyle changes may help ease depression.

The foods you eat can also be a way to treat depression without medication. Some people find that refined sugars and caffeine, for instance, contribute greatly to feelings of stress, anxiety, and depression. Switch instead to whole foods such as vegetables and fruits, and be sure to get enough protein and whole grains in the diet every day. A multivitamin can also help to fill in any nutritional gaps in the diet.

Yoga might be a way to treat depression without medication.
Yoga might be a way to treat depression without medication.

Aside from diet and exercise, some relaxation techniques such as meditation, yoga, or journalling can often help to treat depression without medication. Spending time with friends and family may also help with depression. Be patient while treating depression, but again, if the depression does not improve, seek professional help. There is no shame in visiting a doctor, psychologist, or psychiatrist for treatment; often, depression can have an underlying medical cause such as a thyroid condition, and no amount of healthy eating and willpower would have made it go away on its own.

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    • Sunlight may help treat depression.
      By: rimmdream
      Sunlight may help treat depression.
    • Making lifestyle changes may help ease depression.
      By: theartofphoto
      Making lifestyle changes may help ease depression.
    • Yoga might be a way to treat depression without medication.
      By: furmananna
      Yoga might be a way to treat depression without medication.
    • Exercising outside in the sunshine promotes better moods and overall well-being.
      By: Syda Productions
      Exercising outside in the sunshine promotes better moods and overall well-being.
    • Engaging in physical intimacy is a natural way of producing endorphins.
      By: drubig-photo
      Engaging in physical intimacy is a natural way of producing endorphins.
    • Mild and moderate depression can often be treated without medication.
      By: ivolodina
      Mild and moderate depression can often be treated without medication.
    • Therapy can help people suffering from depression.
      By: Africa Studio
      Therapy can help people suffering from depression.
    • Depressed people should get plenty of sleep and eat a nutritious diet in order to help alleviate depression.
      By: zea_lenanet
      Depressed people should get plenty of sleep and eat a nutritious diet in order to help alleviate depression.
    • Meditation can sometimes help with depression without requiring any medication.
      By: kovaricekpavel
      Meditation can sometimes help with depression without requiring any medication.
    • It is important to stay active during the winter to help with depression.
      By: The Photos
      It is important to stay active during the winter to help with depression.
    • Some depressed people find that acupuncture is a beneficial alternative therapy.
      By: Boyarkina Marina
      Some depressed people find that acupuncture is a beneficial alternative therapy.
    • Resisting the urge to self-medicate with alcohol can help treat depression.
      By: stokkete
      Resisting the urge to self-medicate with alcohol can help treat depression.
    • Inspiration on how to tackle depression might be found in religious texts.
      By: Magdalena Kucova
      Inspiration on how to tackle depression might be found in religious texts.