Are There Effective Ways of Treating Depression Without Medication?
Many of my clients who are struggling with depression come to me wondering whether or not there are ways to treat depression without medication. Some of them have struggled with the side effects of medication when trying it in the past, others would prefer to avoid medication due as a matter of personal preference or belief.
Sometimes depression may require medication, but in many cases there are a variety of effective alternatives available. In this article, we’ll explore the chemical aspect of depression, and how you can manage it with changes to your lifestyle.
The Chemistry of Depression
Our emotions are in large part the product of a delicate chemical balance. Serotonin, dopamine, norepinephrine, and other chemicals all play a different part, like members of a band. People with depression often have lower levels of serotonin, and struggle to produce dopamine. As a result, it may feel as if life has lost its zip. Enjoyable activities feel dull or disinteresting—libido may suffer, leading to a lack of sex drive or a diminished desire to connect with others.
In many ways, depression is like a particular cocktail of chemicals that leads to a profound sense of sadness, hopelessness, and anxiety. Individuals suffering from depression may struggle to find the energy to dig themselves out of their rut. Because so many normally pleasurable activities fail to produce much needed dopamine, it’s difficult to stay motivated.
Non-Pharmacological Treatments
Because depression is at its heart a matter of chemistry, it is possible for people to restore balance to their systems without medication. Everything we do throughout our day impacts the health of our systems, and sometimes we need to change up (or reset) our routines in order to get things back on track. Some of the everyday activities that can help alleviate depression include:
Regular Exercise
Eating a Healthy Diet
Exposure to Sunlight
Human Contact
Social Activities
If you think of your chemical systems as a car battery that’s lost its charge, sometimes you need a jump start to get moving again. Once you get your spark back, it’s important to establish a routine by keeping the engine running. Trying out new activities, meeting new people, and getting outside your comfort zone might feel like insurmountable tasks, but they’re all good ways to get your motor going again.
Shame & Self-Care
It’s not unusual for people suffering from depression to feel as if they’re flawed or broken. These feelings of shame and insecurity can lead them to neglect and de-prioritize their own needs. As a result, if you’re dealing with depression it’s important for you to give yourself kindness as part of the healing process.
Therapeutic Treatments
In addition to changes to your routine, there are a number of therapeutic treatments that can help you shake depression. We are capable of tremendous healing with the proper tools, techniques, and guidance. A trained therapist can work with you to identify the modalities that may work best for you, and teach you the skills you need to manage your depression moving forward.
Some of the most effective types of treatment include:
Cognitive Behavioral Therapy (CBT)
Dialectical Behavior Therapy (DBT)
Psychodynamic Therapy
Mindfulness-Based Stress Reduction (MBSR)
Acceptance & Commitment Therapy (ACT)
Internal Family Systems Therapy (IFS)
While the various mechanisms used by each of these therapies may vary, they all provid effective non-pharmacological treatment of depression. CBT and DBT therapy teach clients tools to manage negative thoughts and behaviors, while also incorporating additional skills such as developing a mindfulness practice. Other types of therapy, such as IFS, treat depression through the resolution of unresolved trauma or internal conflict.
Getting Support
Depression isn’t something you have to suffer with alone. Most people suffer through a depressive period at some point in their lives. If you’re struggling with depression and looking for a way to restore your balance, please don’t hesitate to reach out for help from a therapist or local support group.
