“Every thought is a battle. Every breath is a war, and I don’t think I’m winning anymore.” -Anonymous
Depression is a widespread and serious medical condition that has a negative impact on how you feel, think, and behave. Depression causes feelings of sadness and/or a loss of interest in previously enjoyed activities. It can cause a slew of mental and physical issues, as well as a reduction in your capacity to function at work and at home. Gratefully, It is curable!
“I FEEL I AM DEPRESSED……”
- A major depressive episode is found to possess five or more of the following symptoms every day (or most days) for two weeks or longer:
- Irritable or depressed mood
- Problems with sleep (i.e., sleeping too much or too little; sleeping mainly during the day)
- Lack of drive or a change in interests (i.e., not being interested in what you used to enjoy).
- Significantly low energy and/or a change in self-care
- Excessive guilt or an unreasonably low self-image (i.e., not showering anymore)
- Noticeably lower concentration (i.e., sharp decline in grades or performance)
- Shifts and changes in appetite (i.e., eating too much or too little)
- Extreme irritability or severe anxiety/panic attacks
- Suicidal thoughts, plans, or actions, such as self-harm (i.e., intentionally cutting or burning yourself)
MEDICATIONS DON’T REALLY HELP!
Depression steals Life. Despite massive amounts invested, there is currently no depression treatment that is consistently successful. What we do know is that antidepressants simply do not work. Antidepressants only have a 50% success rate, according to Dr. Stephen Ilardi, a noted psychologist, university professor, and author of “The Depression Cure: The 6-Step Program to Beat Depression Without Drugs.” Half of those who do achieve relief will relapse, bringing the overall recovery rate to 25%. Then there are the negative consequences, such as emotional numbness, weight gain, and sexual dysfunction.
When antidepressants don’t work, the pessimism that underpins depression becomes even more terrible. We’d be in line if we could protect ourselves and the people we care about from depression. Although there is no cure for depression, a growing body of evidence suggests that there are strategies to protect ourselves from it and ease whatever symptoms we may be experiencing, particularly in mild to severe depression. You might feel helpless if you are depressed, You aren’t. Along with therapy and, in some situations, medication, there are many things you may do on your own to fight back. Natural depression therapies include changing your behavior, including your physical activity, lifestyle, and even your way of thinking.
Here are a few ways, you can to cope with depression without medications:-
1. Therapy: Therapy or Depression counselling can be a very effective depression treatment. Most therapists need that you meet with them on a regular basis, either in person or by telecommunication over the Internet. Weekly sessions can help you deal with stressful events, confront negative beliefs, cope with challenges, and boost your self-esteem, all of which can help with depression treatment. Other types of therapy, such as Cognitive Behavioral Therapy, Eye Movement Desensitization and Reprocessing, and Group Therapy, have also proven to be beneficial. The latter provides a safe environment for you to share your feelings with people who can relate to what you’re going through, making you feel less alone.
2. Getting a Routine: According to Ian Cook, MD, Director of UCLA’s Depression Research and Clinic Program and a psychiatrist; “if you’re depressed, you need a routine.” When you’re depressed, your days are all the same in terms of their lack of enjoyment, and it’s difficult to tell them apart. Setting a daily routine can assist you in becoming more active and involved in your life. Getting up at the same time every day, planning an activity for each night of the week, and calling a supportive friend or relative once a day could all be part of your routine.
3. Setting Goals: One of the most common symptoms of depression is the feeling that you can’t accomplish anything, which makes you feel horrible about yourself. Setting simple daily goals, such as making the bed, showering, or taking a stroll, can be beneficial. You will feel better about your abilities and, as a result, about yourself if you perform modest acts of defiance. When it comes to objectives, most people feel guilty because they set goals that are unrealistic or impossible to achieve. A goal is workable if it’s SMART:
Something you have control over: (i.e. it isn’t dependent on others)
Measurable: (i.e., you know, you can track the progress)
Achievable: Attainable, but not impossible.
Realistic: for yourself (not for someone else)
Time-Bound: By when do you want to achieve a goal.
4. Exercising: Exercise increases the production of endorphins, which your body uses to make you feel better and less unhappy. Endorphins interact with receptors in the brain to produce pleasurable emotions. According to a Duke University study, 30 minutes of moderate aerobic exercise three times a week was just as helpful as antidepressant medication in treating depression symptoms in the short term. The study also found that; people who continued to exercise after the initial experiment were less likely to develop depression. Moderate exercise, done five times a week for 30 minutes each time, can significantly improve your mood. Moderate exercise is a level of activity where it is difficult to sing from your diaphragm while doing it.
5. Meditation and Yoga: Meditation is a type of relaxation in which you focus on your breath, a word, or a mantra to clear your mind. Some studies suggest that it can help relieve stress, anxiety, and depression symptoms. Yoga is a form of exercise that involves both the mind and the body. Yoga practice consists of a series of positions that help with balance, flexibility, strength, and concentration. The positions are thought to help spinal alignment, mental clarity, nervous system rejuvenation, stress reduction, relaxation, and emotional wellness.
Though the additional study is needed, certain studies, such as those conducted by the University of Westminster, demonstrate that yoga can help with depressive symptoms. Mindfulness activities, such as meditation, teach people to concentrate on the present moment. This aids in the development of an attitude of openness and acceptance, which may have antidepressant effects.
6. Showering in Sunlight: The avalanche of activity in our brain is triggered by sunlight. This is accomplished by retinal receptors that are linked to circuitry deep within the brain that regulates our body clock. Sleep, appetite, and arousal are all controlled by these circuits. When the days become shorter, the loss of sunlight causes havoc in the sunlight-loving brains for millions of people. Seasonal affective disorder (‘SAD’) is a debilitating and unpleasant condition that affects up to 30 percent of the population. Because of the impact on serotonin, SAD can affect anyone who is continuously deprived of sunlight. The sun’s power isn’t just for protection. It also has a remarkable ability to alleviate depression symptoms. It also has a remarkable ability to alleviate depression symptoms. Light therapy has been found to be an effective, stand-alone treatment for depression, with an effect similar to that of most antidepressant medicines, according to research.Each morning, try to get 15-30 minutes of safe sunshine. If getting some rays is difficult, use a lightbox, which can mimic the effect of sunshine on the brain and provide the same protection against depression.
7. Investing in Relaxations: Depression might cause you to feel cut off from the things you enjoy. It might also cause weariness and sleep disturbances. Your mood can get better after relaxing. The Cochrane Collaboration Trusted Source reviewed over 15 trials that looked at relaxing strategies. They discovered that while relaxation techniques aren’t as efficient as psychological treatment in lowering symptoms, they are more successful than no treatment. Techniques for relaxation include progressive muscular relaxation, guided imagery, autogenic training & hypnosis.
–Bhavesh Patel, Intern, BetterLYF Wellness