Sigh….Is it an Eyesore -kind of day for
you? For some people, every day is a bit sad.
Some folks report a lifetime of dealing with depressive
feelings. For others, it comes and goes with the
seasons or is temporary due to loss and change.
Depression
treatment without drugs is
the first line of defense against this debilitating condition.
ARE YOU DEPRESSED?
On a scale of 1-10, with 1 being the very
saddest and 10 being exhilaratingly happy, how are you feeling
today? How would you rate yourself on most days? Many
people report that they would like to know how about depression treatment
without drugs. If your depression is not serious -i.e.
not clinical, or endogenous – you may be able to get some relief from applying
some common sense solutions to lighten your load.
Depression Treatment without Drugs
EXERCISE: Most of us now are well aware
of the benefits of regular exercise. Moderate regular
exercise (vigorous enough to raise a sweat) raises our level of endorphines
and lifts our moods. We know that….now we just need to get out the
door!
SLEEP: Current studies correlate
depression and sleep-deprivation. If you’re someone who
has difficulty with insomnia, you will probably complain that getting more
sleep is not a simple change to put into effect. You’re
right! But it sometimes helps to apply a
few common sense solutions that over
time can gradually add more
rest to your life. The K-State counseling center gives a good
list of sleep strategies that can help provide depression relief without drugs Let
me know what works for you.
GET UP; GET MOVING; GET OUT:
When you are feeling down do you decide to lie in bed all
day? You’ll probably end up feeling worse.
Instead, get out of bed, shower and dress and get out of your four
walls. That won’t make the problems go away, but will
probably make subtle changes in your perspective that will help.
CALL A FRIEND: Isolation
contributes to even more turning inward, rumination and
“wallowing”. Sharing your life with others – even if you
don’t feel like ‘dumping’ everything - is a well-known, temporary cure for
the blues.
GET A CHECK-UP: Be sure to rule out
medical causes of your depression. Tell your
doctor/naturopath about your depression. A test may reveal
thyroid, blood sugar or other physiological reasons for being ‘down’.
WATCH YOUR SELF-TALK. One of the
major ways of treating depression with or without medication is
“cognitive-behavioral’ therapy. Negative self-talk,
ruminating about things you can’t change, harboring anger and bitterness, etc.
are all known to cause a dip in our production of endorphines. It’s an amazing thing to consider that we all make our own “uppers and
downers”. A lifetime of depression can sometimes
be traced back to a family system or a personal history of negativity,
criticism and hopeless thinking. It is often referred to as
“learned depression”. Chances are, you started life as a
happy baby!
PRAY: Quietness, prayer, contemplation
and/or meditation are ways to help us get in touch with a
vital source of peace and help us find meaning and acceptance in
the midst of our struggles. Retreats, worship
attendance, confession. – whatever your faith community offers – is a resource
that should not be overlooked.
GET PROFESSIONAL HELP: If you find
yourself stuck in a pattern of negative, downward thinking about life or
about yourself, consider enlisting a professional to help you find a way
to change those habits.
Note: Serious, life-threatening and pervasive
depression - referred to earlier as “clinical” – will require the
care of a psychologist or psychiatrist for diagnosis and treatment.
You
don’t have to continue to suffer from the dark and sad feelings of depression.
Even if you do eventually need medication, these eight ways of depression treatment without drugs will be a good first step on your road
to RECOVERY.
By Jeanne
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