Treating Depression Without Medication Is Possible
Depression is a mood disorder impacting over 280 million adults worldwide and is characterized by a persistent low mood, loss of interest in previously enjoyed activities, empty feelings, guilt, and other symptoms. Although depression is common, it can affect each individual differently. Several treatment methods exist to address depression, including talk therapy, medication, and lifestyle changes.
For serious, severe, or persistent cases of depression, medication may be recommended as a treatment. However, due to side effects and personal reasons, many people prefer to manage their depressive symptoms without any medication. You can consider a few non-medical treatments and lifestyle changes if you're looking for support with your symptoms.
Clinical vs. intermittent depression
It can be normal to feel down or deeply sad at times. However, there is a difference between feeling sad for a day or two (intermittent depression) and being diagnosed with clinical depression. Clinical depression is depression that falls under the DSM-5 criteria for a depressive disorder. Depressive disorders are mental illnesses that can cause difficulty with daily tasks, relationships, and self-image.
If you have clinical depression, you may struggle to get out of bed or leave the house. You might also feel reluctant to talk to anyone about what you're experiencing, including those closest to you. Your career and relationships might deteriorate, and you may experience appetite changes, sleep difficulties, or thoughts of harming yourself or ending your life.
If you are experiencing suicidal thoughts or urges, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or text 988 to talk to someone over SMS. They are available 24/7 to offer support.
Traditional treatment for clinical depression
Conventional treatment for clinical depression may involve therapy, medications, or a combination of the two. Many anti-depressant medications on the market have been proven effective at helping those with clinical depression find an emotional baseline that allows them to reengage with their lives. Before choosing a medication, consult a licensed medical doctor like a psychiatrist or primary care physician.
For many, therapy can be as effective as medication. Whether you're experiencing depression due to a physical-chemical imbalance, an emotional concern, or another reason, therapy can be effective. In counseling, you can open up to someone in a controlled setting without judgment. There may sometimes be a stigma surrounding depression, so it can be valuable to talk about it with a professional who understands to discuss any feelings of insecurity, shame, or discomfort.
Non-medical treatments for depression
If you've been diagnosed with clinical depression, you may not want to take medication for it. You might be concerned about side effects or have other reasons for your hesitancy. Perhaps you want to try other methods first before resorting to medication. Whatever your reasoning, know there are other treatment options you can try.
The following lifestyle changes, habits, and tips may be able to help you manage symptoms of depression while improving your overall well-being. Consult with your doctor or another healthcare professional before making any medication changes.
Establish a routine
Not establishing a set routine for your daily life can contribute to depression. If you don't have structure in your life, it may keep you feeling stuck. Staying busy and having something to look forward to daily can be an effective way to grow into a healthier headspace. You might have fewer opportunities to get caught in negative thinking patterns when you're more active.
Consider creating a daily schedule that works for you. You can incorporate activities like exercise, home-cooked meals, time for watching a TV show and spending time with friends. If you struggle to start a routine due to fatigue or boredom, you can consider creating a reward system like a sticker chart with rewards after you have a certain number of stickers. You can also ask someone else in your life to help keep you accountable if you struggle with it yourself.
Try a new activity
Living with depression may make you feel stuck in a rut. A change of pace may boost your mood and move your focus away from the negative thoughts you've been contemplating. Consider trying a new activity, like attending a language class, visiting a museum, gardening, or volunteering at a local soup kitchen. Any activity that helps you keep your mind stimulated may allow you to work your way out of a depressive episode.
Get a pet
When you have a living being to take care of, you may improve your self-care. If you can do so, you might try to rescue a dog or a cat from an animal shelter and give it a stable home. There are other pets you could consider giving a home to, like fish, guinea pigs, ferrets, snakes, hamsters, or turtles. However, not everyone feels comfortable caring for a pet when depressed. Ensure you can care for an animal's needs if you adopt one.
Animals often give unconditional love to their owners, but they can also provide comfort for those experiencing depression. For example, getting a dog that you can take for walks around the neighborhood gives you exercise, which can produce feel-good chemicals in your brain called endorphins. On a walk, you can be exposed to fresh air, gain a boost in your mood, and have a loyal companion to keep you company. An animal may also show you love in all circumstances and act as a friend to keep you company when you feel alone.
Note that animals are living beings that require food, water, affection, exercise, play, and love. Adopting an animal can be a significant commitment, and you may need to have funds in place for any veterinarian expenses for emergencies. If you cannot care for an animal, adopting plants or volunteering at an animal shelter may offer the same benefits without the commitment.
Avoid substance use
Alcohol overuse and other forms of substance use can affect how the brain functions, causing mood changes and potentially worsening depression. Avoiding substances that can negatively impact your brain health may help you improve your depression symptoms. If you are living with depression and substance use disorder, other options are available, including treatment facilities that can help you manage withdrawal symptoms and start the recovery process.
Try supplements or vitamins
Several supplements on the market may improve depression symptoms. These could include fish oil, vitamin D, and folic acid. For some people, supplements may work or slightly ease symptoms. For others, they may not make much of a difference. Consult with your doctor before trying a supplement, however. Many supplements and vitamins can interact with medications or foods. A medical professional can advise you on which to try and which to avoid.
Practice self-care
Self-care often refers to routines, habits, or activities that nourish your body and mind. It could mean practicing mindful meditation, keeping a gratitude journal, scheduling fun events with friends, or maintaining a healthy sleep schedule. Practicing self-care can help you develop self-compassion, improve your physical and mental well-being, and reduce your symptoms of depression. Certain activities, like mindfulness and meditation, have also been proven to reduce symptoms of depression and anxiety.
Try to change your thought processes
Depression can cause you to focus solely on your negative thoughts— about yourself, the world, or your place in it. When you find yourself going down familiar mental roads toward negative destinations, try to challenge yourself. Consider looking at whatever is bothering you from a fresh perspective.
In many cases, the ideas you're grappling with may not be 100% realistic. If you're struggling with depression, you may feel that no one likes you or you're worthless, even if there isn't evidence. A process called cognitive restructuring can help you challenge these thoughts. If you're struggling to do so, talking to a therapist trained in cognitive-behavioral therapy (CBT) may be valuable.
Reach out to friends, relatives, and support groups
If you struggle to cope with your symptoms on your own, having a friend or relative with whom you can talk may be helpful. However, people may not always be available, so it could also be wise to have a support system of several people you can rely on. If one is busy during a time of distress, you can ask another if they're free.
If there's no one you know from your personal life who you feel comfortable confiding in, you can join online forums for people with depression. At first, it might feel a little impersonal, but in time you can get to know some individuals experiencing some of the same things that you are, and you can provide emotional support for each other.
There might also be groups for depression that meet in person somewhere close to your city. Support groups can be a free way to make friends and receive support. Leaving home can be difficult, but it may give you a sense of accomplishment when you leave the house and interact face-to-face with others.
Eat a balanced diet
Eating healthy, nutrient-rich foods can improve mental well-being and decrease psychological stress—and may help you overcome depression. More and more research points to diet as a contributing factor to depression. Peer-reviewed studies have shown a link between the Western diet—which consists of processed food high in sugar, fat, and preservatives—and mental health conditions like depression and anxiety.
While there may be no magic diet that alleviates symptoms of depression, eating plenty of fruits and veggies, limiting your intake of junk food, and avoiding red meat may benefit your mental and physical health.
Sleep well but not too much
Sleep can have a direct effect on your mood. If you're experiencing symptoms of depression, you might be experiencing insomnia or hypersomnia (too much sleep). Ensuring a regular sleep schedule may help you move into a more positive mindset. Try to set a regular bedtime for yourself and stick to it, even on the weekends. You may also want to avoid using your electronic device or watching TV for at least an hour before you go to bed, as it may allow you to fall asleep faster.
Try to avoid sleeping too much. If you want to stay in bed all day, forcing yourself to wake up to partake in an activity can be beneficial. Staying in bed all day may make your symptoms of depression worse. A healthy sleep schedule can make a difference by allowing you a routine and a healthy body and mind. In addition, studies show that sleep is essential for physical health.
Exercise
Scientific research shows that regular physical activity can significantly decrease symptoms of depression. Physical activity causes your brain to release a chemical called dopamine. This neurotransmitter can reduce symptoms of depression, anxiety, and other mental health conditions. You can take up walking, jogging, or weight training, try martial arts, participate in yoga classes, or join a local amateur sports league.
Experts often recommend 30 minutes of moderate exercise three times a week to alleviate symptoms of depression. However, listen to your body and try not to push yourself past your limit. After exercising, you may find that you're more tired than usual, which may improve your sleep schedule.
Try counseling
If you feel your depression isn't improving after trying different treatment methods, you may consider contacting a mental health professional for therapy. Multiple forms of counseling are available, and some are targeted toward treatment-resistant depression. If you struggle to keep to a schedule or leave home due to your symptoms, you can also partake in therapy online.
Get support with online counseling
Depression can make it difficult to get through the day
Through an online therapy platform like BetterHelp, you can connect to a therapist with experience with mood disorders like depression and various therapeutic modalities. With an online therapy platform, you may be able to match with a therapist meeting your preferences. You can choose between phone, video, or live chat sessions and take advantage of extra benefits like webinars or worksheets.
Studies have also found that online therapy can be a viable option for those experiencing depression and other types of psychiatric disorders. One study found that a multimodal digital psychotherapy platform successfully reduced the prevalence and severity of depression in adults. These results were more pronounced for those who had never participated in therapy.
Takeaway
Other times, you may want to go a more natural route and try methods that don't involve medications. As you discover the treatments that work most effectively for you, consider contacting a therapist. A therapist can offer you guidance as you make lifestyle changes and give you advice for making improvements to your mental health.
What are the two best coping mechanisms to mitigate depression?
Many evidence-based coping mechanisms alleviate the symptoms of depression; two common strategies that are known to be effective include physical activity and positive social interaction. Regular physical activity, especially when done with another person, can increase serotonin, a brain chemical associated with happiness. Exercise is one of the most effective interventions for depression; in many cases, it is even more effective than antidepressant medication.
Positively interacting with others has also been shown to effectively reduce the adverse effects of depression. Loneliness and social isolation are both associated with an increased risk of depression, and positive social interactions are known to increase overall well-being. While reaching out to a support network for help with depression is wise, social activity is beneficial even if support for depression is not a topic of discussion.
What helps people cope with depression?
Arguably, the best way to cope with depression is to seek the help of a qualified mental health professional. A therapist or other professional can provide insight into depression, help uncover its cause, and provide strategies for coping and treatment. While clinical intervention is usually helpful, there are also non-clinical strategies known to be effective.
Evidence strongly supports the depression-reducing effects of nature. One of the best ways to combat depression is with walks through natural green spaces. If a walk through nature isn’t possible, exercise of any form is likely beneficial, but combining physical activity and nature is likely to have the greatest benefit. In addition, physical activity tends to be more effective when done with others. It may be worthwhile to lead a neighborhood walking group or join an exercise class at a gym.
It may also be worthwhile to start a gratitude journal. Regularly and intentionally practicing gratitude can bring positivity to the forefront of a person’s thoughts. Efforts that increase recognition of positive things in a person’s life, like a gratitude journal, can significantly reduce the symptoms of depression.
In what ways can depression be managed without medication?
Non-pharmacological interventions for depression - ways to treat depression without medication - can be highly effective. However, if you have been prescribed an antidepressant or any other medication, it is crucial you do not stop taking it without consulting your medical provider.
The gold standard of non-pharmacological depression treatments is psychotherapy. There are many psychotherapeutic treatments effective for depression, and a qualified therapist can leverage their expertise to help decide which will work best for their client. However, a therapist may recommend that their client consult with a medical provider regarding appropriate medication; in many cases, combining medication and psychotherapy produces better outcomes than using either method alone.
A therapist can also provide suggestions and guidance regarding non-clinical coping strategies. These might include spending more time with friends, getting enough sleep, and engaging in physical activity. Physical activity may be the most relevant; out of all non-clinical coping strategies for depression, it is one of the most effective.
Do coping mechanisms work for depression?
Many coping mechanisms are known to effectively reduce the adverse effects of depression. One of the best-evidenced coping mechanisms is regular exercise. Getting at least 90 minutes of physical activity per week is associated with a significant reduction in depression symptoms and a substantial improvement in overall well-being.
Other effective coping strategies include intentional management of self-care and socialization. Self-care refers to maintaining health behaviors that promote well-being, namely eating a healthy diet, getting adequate sleep, and engaging in physical activity. Interacting with others is also known to reduce depression symptoms. Positive social interactions are associated with improved happiness and positivity.
What coping mechanisms can you use to maintain or improve your mental health?
According to the National Institute of Mental Health, one of the best ways to maintain or improve mental health is by engaging in healthy self-care routines. While there are many ways to practice self-care and many potential goals for improving it, the minimum requirements are usually eating a healthy diet, exercising regularly, and adopting a healthy sleep routine.
Other common self-care strategies include ensuring enough time for relaxation, spending time in nature, focusing on positive thoughts, and making time for friends and family. It is important to make self-care a priority to maintain good mental health. Without an opportunity to ensure your mind and body have everything they need to function well, the risk of mental health problems increases considerably.
What is a good strategy for managing stress and coping with anxiety?
Stress and anxiety can sometimes feel overwhelming, but there are effective ways to cope that can be done easily and quickly. Below are a few simple strategies to manage anxiety and stress when it starts to grow:
- Learn relaxation strategies. Techniques like belly breaths and progressive muscle relaxation signal your body to move out of fight-or-flight mode and relax.
- Get regular exercise. How much exercise a person gets is directly related to their levels of stress, anxiety, and depression; it also improves your overall well-being.
- Examine your thoughts. Make sure you know where your stress and anxiety is coming from, if it is rational, and if there are practical steps you can take to address it.
- Practice gratitude. Write down three things you are grateful for or happy about. Look back at what you have written when your anxiety begins to rise.
- Reach out. Positive social interactions are associated with an increase in well-being. Make sure to take time for fun activities with friends and family.
How can I overcome mental illness without medication?
While it is possible to overcome some mental illnesses without medication, if you have been prescribed medication, it is important you do not stop taking it without consulting your medical provider. Suddenly stopping certain medications can have serious effects, in some cases requiring hospitalization or causing death.
The best way to overcome a mental illness without medication is to seek the help of a qualified therapist or psychologist. A mental health professional can provide insight into your mental health condition, instruct you on relevant coping strategies, and initiate structured treatment to help you progressively manage your mental health. While therapy and medication often work best when used together, therapy without medication is also likely to be effective.
How to treat mental illness without medication and therapy?
While treating mental illness without medication and therapy may be possible, it is not advised. Mental health conditions can have serious consequences if left untreated. Evidence suggests that those who meet the criteria for a diagnosis of major depressive disorder have a suicide risk rate of 15%, making depression a hazardous condition if not treated properly.
Other mental health disorders can threaten life and well-being, and it may be challenging to recognize the severity of the condition. They may also make it more likely that a person engages in drug abuse or other risky behaviors. If medication and therapy are not an available option at present, it is likely best to focus on improving self-care and engaging in social contact with others. Self-care behaviors include, at minimum, getting adequate sleep, eating a healthy diet rich in omega-3 fatty acids, and engaging in regular physical activity. If resources are limited, focusing on those three self-care goals will likely provide the most significant benefit.
Socializing with others is known to reduce the risk of depression and improve overall well-being. Taking time to engage in positive social interactions can introduce positive experiences and make coping easier. Although reaching out to others for support is recommended, simply engaging in typical social activities is enough to be beneficial.
How can you improve your health behavior to manage your stress in life?
Improving health behaviors often means engaging in healthy self-care activities. Self-care is extremely important when managing stress. At a minimum, it is important to get adequate sleep, eat healthy food (ideally rich in omega-3s), and exercise regularly. Those three points form a strong foundation for other self-care behaviors, and without them, adopting other health behaviors will likely be difficult.
Besides sleep, diet, and exercise, several other self-care and health behaviors are likely to reduce stress:
- Stick closely to medication regimes and do not stop taking medication unless instructed by a medical professional.
- Avoid alcohol or other drugs.
- Set priorities for stress management and other important goals.
- Connect with friends and family in a positive way.
- Take time to intentionally focus on positive things that have happened recently.
- Learn different types of relaxation techniques to de-stress quickly, like progressive muscle relaxation.
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