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7 Ways to Cope With Depression Without Medication

Assist. Prof. Dr. Hafiz Sultan Muhammad

2 min read

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Depression is a common but serious mental health disorder that affects millions of people around the globe. It is a debilitating condition that affects both your mental and physical well-being. What is depression and how you can cope with it without using any medication? Read the article to find out!

What is Depression?

Depression is a mental and behavioral disorder characterized by an intense feeling of sadness, worthlessness, and a general lack of interest in life. Although losses, failures, and disappointments are a part of life, they shouldn’t be dwelled upon so much as to make you depressed.

7 Ways to Cope With Depression Without Medication

Depression starts slow, you might not even notice it. It gradually grows in intensity and cripples you, making you lose interest in activities you once considered enjoyable. You start being detached from your friends, and family and begin to feel gloomy all the time with a persistent feeling of sadness that almost overwhelms you.

Symptoms of Depression

If you notice that you have started feeling sad for long periods of time without any probable cause you should consult your psychologist at once. Delaying treatment for depression never ends well. It can take a toll on your physical and mental health and may even lead to suicide.

Following are some of the symptoms of depression you need to watch out for:

  • Frequent feelings of sadness, anxiousness, and emptiness
  • Feeling worthless or hopeless
  • Fatigue and weakness
  • Changes in appetite or weight
  • Loss of interest in activities you once enjoyed
  • Sleeping problems
  • Headaches or body aches
  • A pessimistic outlook on life
  • An excessive feeling of guilt
  • Memory problems and difficulty in concentrating
  • An irritable mood
  • Suicidal thoughts
  • Low self image

Depression Facts

  • According to World Health Organization (WHO), depression affects almost 5% of the world’s population.
  • It is more common in women as compared to men
  • Depression may lead to suicide
  • Depression is one of the primary causes of disability around the globe.

7 Ways to Cope With Depression Without Medication

Believe it or not, depression can be dealt with naturally, without taking any medication in the following ways:

1. Excercise

Regular exercise can do wonders for your physical and mental health. You don’t need to do anything strenuous moderate exercise like a simple walk will do. Exercise can boost your mood as it releases chemicals called “endorphins” which reduce the body’s perception of pain.

Simple types of exercises for depression you can easily try include, yoga, jogging, walking, cycling, swimming, etc. If you’re not in the mood for exercise, you can always do small chores around the house to make up for it. It will take off your mind from whatever has got you feeling depressed and you’ll feel better.

2. Maintain a healthy diet

Making healthier choices when it comes to food can help you beat depression. You should focus on maintaining a well-balanced diet as well as consuming mood-boosting foods. Some foods that help depression consist of fish that contain Omega 3 fatty acids and foods that contain folic acid such as spinach can help ease depression.

Moreover eating mood-boosting foods such as chocolate, yogurt, leafy greens, and green tea may uplift your mood make you less depressed.

3. Get enough sleep

Making sure you are getting enough sleep is vital for your mental health. You should follow a regular sleep schedule, avoid taking naps, and stop spending too much time in front of the TV or on your phone as this can distract you from getting the sleep you need which may trigger your depression.

4. Surround yourself with positive people

Make sure the people around you have a positive personality and they accept you for who you are. People who motivate you, make you happy and are always there for you are the ones you should stick around with. Stay away from people who fill your mind with toxic, and negative thoughts. Also avoid the company of people who do drugs, smoke, or take part in other self-destructive activities.

5. Listen to music

According to research, music therapy may be effective against depression and anxiety. Listening to music can take your mind off things, boost your mood and help you relax. The research also concluded that there were no side effects of listening to music so this is something you can easily try as a natural treatment for your depression.

6. Overcome negative thoughts

As difficult as it may sound, overcoming negative thoughts is key to fighting depression. No matter how difficult our life is, there is always something to look forward to. So focus on the positive aspects of your life and ignore the negative vibes. Learn to face and challenge your negative thoughts and it will definitely help improve your mood and outlook on life.

7. Spend more time outdoors

Feeling depressed? Go out and take a breath of fresh air! Connecting with nature can really help with depression and prove to be a welcome change from a dull, unexciting, and mundane life. Studies have also shown that spending time outdoors is beneficial for your self-esteem and can diminish symptoms of depression and anxiety.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Assist. Prof. Dr. Hafiz Sultan Muhammad - Author Assist. Prof. Dr. Hafiz Sultan Muhammad is a highly qualified Psychiatrist with a number of certifications including M.B.B.S. and F.C.P.S. (Psychiatrist) as well as 11 years of experience in his field He is also very efficient so his patients rarely have to wait Under 15 Min for a consultation. These patients were particularly impressed by the doctor checkup, staff behaviour and clinic environment.
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