How to Manage Your Depression Without Medication

Depression is a mood disorder that manifests in prolonged sadness, loss of interest, and thoughts of hopelessness. Your physical, mental, emotional, and behavioral functions may all be affected. While we all experience sadness and loneliness from time to time, major depressive disorder has more severe, persistent, and often threatening symptoms. Depression can lead you to believe that therapy near me will not help you or that any medication will be a waste of money.

Many think that depression cannot be treated. It is a condition with which you will struggle for the rest of your life. This is untrue. Depression is manageable and treatable. However, many people choose not to seek treatment because it is expensive or inaccessible. Here are some tips on how you can manage your depression without therapy or medication.

Allocate time to serve others in your own little ways.

Helping other people gives you a sense of purpose. It adds meaning to your life. You do not have to go out in your community to donate your time and skills. You can start in your own home and just work your way out to other people in need. You can help your sister with her homework or assist your dad when he is fixing his car. Visit your grandmother more often and spend time with her. At work, you can volunteer to plan out your Christmas party or teach a colleague how to use the photocopier. These small things will make you feel better and improve your mood.

Attend events or activities that you like and enjoy.

When you are depressed, you tend to stay away from people. You want to be alone all the time, but you have to stop this if you want to help yourself. Rather than forcing yourself to attend family gatherings, be more selective about the events and activities you participate in. Choose those activities that you know you will enjoy. Go out for dinner with your best friend. Attend your son’s soccer league or enroll yourself in a dance class. It may be difficult at first, but once you take the first step, the next one becomes easier.

Practice mindfulness.

Pay attention and live in the moment. It can be tough dealing with depression, but you have to be aware of your present situation and how you can overcome it. Find out when or where your depression is triggered. What usually makes you unhappy? When you are under stress, breathe properly or meditate. It also helps when you focus on the good things happening to you.

Set realistic goals for yourself.

Sometimes, you expect too much of yourself, and when you fail, you get disappointed and depressed. It is okay to dream big because you only deserve the best. However, when you are struggling with depression, go easy on yourself. Set goals that are realistic, workable, and manageable. Do something that is within your control so that you do not have to depend on others to accomplish it. Do not compare your progress with others’, and when it fails, take a step back and assess what you did wrong.

Surround yourself with positive and pleasant people.

Most times, you think that it is better to isolate yourself from people. But you need to socialize and interact with them to manage your depression. Not just any people, be around those who are pleasant and kind. People you know will accept, understand, and support you. They can help you get back on your feet and be well again. Remove toxic people from your life, even if they are family members. You do not need to be with someone who will constantly criticize or judge you.

Look after your physical health.

When you are depressed, you tend to neglect your physical health. When your body is healthy, so is your mind. Eat foods that help prevent depressive episodes, like salmon, berries, or walnuts. Get enough rest and sleep. Most times, sleep does not come easily, so stay off of social media an hour before your bedtime or learn to meditate. Do not forget to go outside and get some fresh air. Jog around your neighborhood, hit the gym, or enroll in a yoga class.

Stop entertaining negative thoughts.

Thinking too much about your condition will only make it worse. Stop mulling over your problems. It is okay to feel sad about your past memories, but it is up to you to decide if you want to move on or not. In order to do this, you need to let go of all the negative thoughts that have been haunting you. If you cannot do it or your depression has been uncontrollable, consider going to therapy near me or counseling.

Mindshift Psychological Services offers depression therapy. Our therapy near me program is designed to provide healthy coping mechanisms and effective ways to respond to depression. Visit our website to learn more about us. You may also contact us at (714) 584-9700 to schedule an appointment.