9 ways to deal with depression without drugs
1. Cognitive-behavioral therapy
The method consists in the fact that the patient under the supervision of a specialist has learned to identify and analyze the negative thoughts, understand their causes. Competent approach to their own emotions helps to reduce anxiety, to understand the real ways to solve the problems of life. If the depression is mild, 10-20 consultations tend to help completely get rid of it. Subsequently, the patient can practice the method yourself using the skills learned.
2. Exercise
Regular exercise to optimize the body's defense system to work, contribute to the normalization of appetite and sleep, increase self-esteem. In addition, moderate exercise provoke increased production of serotonin, which is a natural way to combat depression. Especially beneficial effect on the psyche of walks in the fresh air, outdoor games, skiing and swimming.
3. Massage
A relaxing massage helps release the brain special hormone - oxytocin. This substance causes a feeling of peace and security, helps a person to better tolerate stressful situations.
Active massage, on the contrary, invigorates, tones the body. At the same time the blood gets increased amount of endorphins, "happiness hormones" that help improve mood.
In the treatment of depression, a variety of massages can be interleaved, sessions are often combined with treatments such as stone therapy or aromatherapy.
4. Yoga and meditation
Used for centuries relaxation systems are among the most powerful tools to fight depression. It is believed that yoga helps to focus, relax and develop an optimistic outlook on life. In addition, scientists have found that by practicing certain postures, can reduce the concentration of "stress hormone" (cortisol) in blood.
5. Acupuncture
Effects on acupuncture points through massage and acupuncture helps to relieve pain, soothes and relaxes. In the treatment of depression effectiveness of this method is close to 80%. In recent years increasingly used a more modern way of stimulation points with a laser. The effect on the body it is similar to traditional acupuncture, but much less traumatic for the patient.
6. Herbs
Many plants have a calming and relaxing effect. Their frequent infusions and decoctions are used as antidepressants. The most effective drugs are considered to be St. John's wort, lemon balm, mint, hops, wild rose, licorice, hawthorn. This treatment has a number of contraindications, the main of which is the tendency to allergic reactions. Therefore, it is desirable that herbal products are prescribed by the doctor.
7. Light therapy
In autumn the number of people exposed to bouts of depression increases. Patients complain of lethargy, drowsiness, a feeling of sadness and hopelessness. The reason is the lack of sunlight, necessary for the production of the hormone melatonin by the body. Deficiency of this substance leads to a decline in mood and loss of motivation to be active.
Such conditions can be treated successfully using light therapy. Several sessions bright light exposure in strength similar to receiving antidepressant course: they normalize sleep and return the joy of life, without giving any side effects. The method has practically no contraindications and can be used to treat all types of depression (including seasonal).
8. Vitamin B complex
Vitamin B6 is involved in the synthesis of serotonin, and deterioration of mood is directly related to its deficiency in the body. The researchers also found that people in the tissues of the body, suffering from a tendency to depression, there is a reduced amount of folic acid (vitamin B9) and vitamin B12.
All these substances can be obtained from food daily including in your diet meat, cereals, fresh fruits and vegetables, legumes. Champion of the content of B vitamins are the pine nuts: to get the daily requirement of each day is enough to eat only 15-20 raw nucleoli.
9. The amino acid tryptophan
Irreplaceable acid tryptophan is involved in the synthesis of serotonin and is a natural anti-depressant. Deficiency of this substance in the body manifest sleep disturbances, irritability, headaches, fatigue.
The greatest number of tryptophan include milk products, cheese, soybeans, mushrooms, bananas, peanuts, dates, sesame. In severe depression, lack of amino acids necessary to make up for taking dietary supplements, which must consult a specialist in order to avoid the acquisition of low-quality or counterfeit product.
From depression it is not perfect, but do not despair - this condition can be successfully treated, and it is often non-drug methods of better medicines may reduce the intensity of unpleasant symptoms or even completely overcome illness.
The method consists in the fact that the patient under the supervision of a specialist has learned to identify and analyze the negative thoughts, understand their causes. Competent approach to their own emotions helps to reduce anxiety, to understand the real ways to solve the problems of life. If the depression is mild, 10-20 consultations tend to help completely get rid of it. Subsequently, the patient can practice the method yourself using the skills learned.
2. Exercise
Regular exercise to optimize the body's defense system to work, contribute to the normalization of appetite and sleep, increase self-esteem. In addition, moderate exercise provoke increased production of serotonin, which is a natural way to combat depression. Especially beneficial effect on the psyche of walks in the fresh air, outdoor games, skiing and swimming.
3. Massage
A relaxing massage helps release the brain special hormone - oxytocin. This substance causes a feeling of peace and security, helps a person to better tolerate stressful situations.
Active massage, on the contrary, invigorates, tones the body. At the same time the blood gets increased amount of endorphins, "happiness hormones" that help improve mood.
In the treatment of depression, a variety of massages can be interleaved, sessions are often combined with treatments such as stone therapy or aromatherapy.
4. Yoga and meditation
Used for centuries relaxation systems are among the most powerful tools to fight depression. It is believed that yoga helps to focus, relax and develop an optimistic outlook on life. In addition, scientists have found that by practicing certain postures, can reduce the concentration of "stress hormone" (cortisol) in blood.
5. Acupuncture
Effects on acupuncture points through massage and acupuncture helps to relieve pain, soothes and relaxes. In the treatment of depression effectiveness of this method is close to 80%. In recent years increasingly used a more modern way of stimulation points with a laser. The effect on the body it is similar to traditional acupuncture, but much less traumatic for the patient.
6. Herbs
Many plants have a calming and relaxing effect. Their frequent infusions and decoctions are used as antidepressants. The most effective drugs are considered to be St. John's wort, lemon balm, mint, hops, wild rose, licorice, hawthorn. This treatment has a number of contraindications, the main of which is the tendency to allergic reactions. Therefore, it is desirable that herbal products are prescribed by the doctor.
7. Light therapy
In autumn the number of people exposed to bouts of depression increases. Patients complain of lethargy, drowsiness, a feeling of sadness and hopelessness. The reason is the lack of sunlight, necessary for the production of the hormone melatonin by the body. Deficiency of this substance leads to a decline in mood and loss of motivation to be active.
Such conditions can be treated successfully using light therapy. Several sessions bright light exposure in strength similar to receiving antidepressant course: they normalize sleep and return the joy of life, without giving any side effects. The method has practically no contraindications and can be used to treat all types of depression (including seasonal).
8. Vitamin B complex
Vitamin B6 is involved in the synthesis of serotonin, and deterioration of mood is directly related to its deficiency in the body. The researchers also found that people in the tissues of the body, suffering from a tendency to depression, there is a reduced amount of folic acid (vitamin B9) and vitamin B12.
All these substances can be obtained from food daily including in your diet meat, cereals, fresh fruits and vegetables, legumes. Champion of the content of B vitamins are the pine nuts: to get the daily requirement of each day is enough to eat only 15-20 raw nucleoli.
9. The amino acid tryptophan
Irreplaceable acid tryptophan is involved in the synthesis of serotonin and is a natural anti-depressant. Deficiency of this substance in the body manifest sleep disturbances, irritability, headaches, fatigue.
The greatest number of tryptophan include milk products, cheese, soybeans, mushrooms, bananas, peanuts, dates, sesame. In severe depression, lack of amino acids necessary to make up for taking dietary supplements, which must consult a specialist in order to avoid the acquisition of low-quality or counterfeit product.
From depression it is not perfect, but do not despair - this condition can be successfully treated, and it is often non-drug methods of better medicines may reduce the intensity of unpleasant symptoms or even completely overcome illness.