You pushed these feelings away for far too long. No matter how many times you’ve tried to bury it deep, down inside of yourself, it always somehow finds a way to bubble back up again.
There’s no denying it anymore. Depression is here, and it’s unfortunately here to stay. Even though you know it’s a common mental health condition, you never could have imagined it would’ve affected you, especially in this way.
You know that you need to do something more than try to ignore it. Let’s be honest, it’s only gotten worse because you haven’t actually addressed it.
Here are five ways to treat depression without medication.
1. Eat to feel good
Depression can cause changes in your eating habits. For some, this means that they will undereat and others may overeat – both make you feel worse. Try to get ahead of this by eating in a way that honors your body’s needs.
I’m not talking about trying to follow somebody else’s guidelines for what you’re supposed to eat. I’d encourage you to pay attention to how your body feels while you’re eating, and how it feels after you’re done. Learn what foods give you energy, or comfort you, and which foods make you feel worse or uncomfortable afterward. Shift your eating towards the food that makes you feel better.
You may find it helpful to plan out what you’re going to eat for the week ahead, and meal prep so that the meals are ready for you. Some people find it helpful to have specific meals prepared ahead of time, others like to be able to pick from a number of easy options.
2. Prioritize Your Sleep
Sleep is another area of someone’s life that can be negatively impacted by depression. Depression can cause some individuals to not get enough sleep, while others will oversleep. You can also work to get ahead of this by trying to get on a sleep schedule or routine.
Following a sleep schedule is important for good sleep as it helps your body begin to naturally get sleepy at the right time. I actually encourage you not to focus on your bedtime, instead set a consistent wake time. Even if you get to bed late, get up at the same time. If you don’t get much sleep one night because you went to bed late, you’ll be more tired the next night and it will be easier to get to sleep.
If you add in good sleep behaviors you can help yourself sleep better and better over time.
3. Move Your Body
Exercising has been proven to help be a natural mood booster and stress reliever. It’s extremely beneficial for someone’s overall mental health and wellness. Moving your body doesn’t mean you have to go to the gym either. You can find ways to move your body that work best for you and your lifestyle.
Try to aim for at least thirty minutes of movement each day and think about movement that might be enjoyable. This could mean taking a walk around your neighborhood, playing a game of basketball at the park, or rolling out a yoga mat in the comfort of your own home and completing a little yoga or tai chi from a YouTube video.
4. Lean On Your Loved Ones
Depression can make you feel like you’re completely alone. It can even convince you that you’re alone and cause you to self-isolate. I promise you’re not alone in this, depression is an extremely common condition.
Plus, any family and friends who have been there in the past likely haven’t gone away. Real friends and family will be there for you when you need, and these are the only people I’m talking about. It may seem pointless to reach out, but you’ll never know unless you try. If you truly are isolated, or your family is not a safe resource for you, try connecting with a support group in person or online.
5. Seek Additional Support
While there are lifestyle changes that can be made to help reduce and minimize some of the signs and symptoms of depression, there isn’t a replacement for proper treatment. If you’ve been struggling with signs of depression for two weeks or more, it’s a good indicator that it’s time to reach out for help.
A licensed and trained mental health professional skilled in depression treatment will be able to work with you. They’ll be able to help you find coping mechanisms that work for your wants and needs. Don’t delay in getting the help you need and deserve. The longer you go without seeking proper treatment, the worse the signs and symptoms may get. Reach out today to set up a consultation.