Many people with depression find that medication helps them immensely. However, these medications aren’t without side effects. Additionally, they can be quite expensive, depending on your insurance. Fortunately, there are many other ways to fight depression without medication.
Cut Back on Caffeine
Although it’s OK to consume a reasonable amount of caffeine, you don’t want to do so in the afternoon or evening. Consuming things like coffee, tea, soda, and chocolate at these other times can interfere with your sleep. If you’re like many other people who rely on caffeine, you’ll want to gradually cut back on it. Otherwise, you’ll experience the unpleasant symptoms that are associated with caffeine withdrawal. One way of doing so is to take a short walk when you’re tempted to grab some caffeine.
Tap Into Your Spirituality
Many people find that religion is beneficial for them as they fight depression. This doesn’t mean you need to join a religious organization. Simple daily practices like meditation or creating a list of things you’re grateful for can help give your mood a boost.
Meditation also has other significant benefits. For instance, it can help you lower your stress level and become more aware of how you think and react. There’s even an intervention known as mindfulness-based cognitive therapy (MBCT) that combines elements of cognitive behavioral therapy (CBT) with mindfulness meditation. It’s proven helpful in treating depression.
While there are many types of meditation that you can try, the important thing is that you just get started. For this, a simple meditative practice of closing your eyes, breathing naturally, and focusing on your body’s feelings is a great place to start. It’s only natural that your mind will wander during this practice. When it does, simply redirect your attention back onto your breathing.
Eat ‘Good Mood’ Food
The food you eat directly impacts the way you think and feel. This is why you need to eat a well-balanced diet rich in nutrients. If you’re struggling with your eating habits, you may want to talk to a nutritionist or dietitian. They can help you analyze your eating habits and determine if any nutrient deficiencies may be causing your depression.
Some foods that’ll help you fight depression include:
- Fish is high in omega-3 fats. These play an important role in helping your brain’s neurotransmitters (e.g., serotonin) work better.
- Nuts also contain a lot of omega-3 fats. A recent study indicated that people who ate walnuts were less likely to feel depressed.
- Probiotics (e.g., yogurt, kefir, kimchi, kombucha) also help fight depression. There’s an increasing amount of research that shows there’s a connection between good gut health and good brain health.
Have a Daily Routine
When you’re feeling depressed, it can be difficult to maintain a schedule. However, studies have found that maintaining a routine plays a critical role in good mental health. It can also give you a sense of normalcy and stability when you’re dealing with depression, stress, and anxiety. If you don’t have a daily routine, you’re more likely to become more depressed, stressed, and anxious. Eventually, you may even feel overwhelmed and unable to focus. With this in mind, you’ll want to work on having a schedule. Make sure this schedule includes the basic things you need to do each day and plenty of self-care.
Getting the Help You Need so You Can Fight Depression
When left untreated, depression can grow worse over time. Fortunately, there are many ways that you can fight depression. If your or your loved one is struggling, contact us at TMS Advantage Clearwater in Clearwater, FL, for information on how we can help you.
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