treat depression and anxiety

How To Treat Depression And Anxiety Without Medication

Prescribed drugs can be life-saving for many people suffering from depression. Antidepressants are the most commonly prescribed depression medicine.

While they are generally beneficial, they can have adverse effects and be costly based on medical insurance coverage. There are a variety of non-prescription options for treating some of the symptoms of depression.

If you suffer from depression, you might want to consider treating it without medication or supplementing your antidepressant with other options.

If that’s the situation, check these natural alternatives before talking to your doctor about which ones are right for you.

This article addresses some natural depression treatments, such as vitamins and changes in lifestyle. It also discusses other options, such as practicing mindfulness or improving your home environment.


Natural ways to fight

Once you’re aware of the signs and symptoms of depression, you can employ some positive coping techniques. All of the following strategies have been supported by scientific studies and medicinal prescribers, such as psychiatrists.

Even for those who continue to take antidepressant medications, these talents are frequently recommended as critical parts of treatment.


1. Sleeping patterns

Sleep and mood are strongly intertwined. If you don’t get enough of the former, the latter will suffer, whether you have depression or not. Make sure you have adequate sleep hygiene to support your mental well-being.

There are actions you can do to improve the quality of your sleep, whether you can’t seem to get any sleep or can’t seem to quit sleeping:

  • Allow yourself time to relax before going to bed; do something enjoyable and avoid stressful jobs or thoughts.
  • Set an alarm to wake you up at the same time every morning and go to bed at the same time every night.
  • Establish a nighttime regimen that you stick to every night.
  • Turn off your electronics and spend a few minutes reading a book.

2. Consume less caffeine 

Caffeine is found in the brew, tea, soda, and even sweets. It’s fine to have a moderate amount of caffeine in the morning if you prefer it. But limit your caffeine intake after a late afternoon to avoid disrupting your sleep.

If you rely on caffeine, gently reduce your intake to avoid the unpleasant symptoms of caffeine withdrawal. Instead of reaching for a Coke or a cup of coffee, take a quick walk around the block.


3. Increase Vitamin-D intake

A vitamin D deficiency may play a role in depression, according to some studies. Perhaps, if you aren’t getting enough vitamin D from your diet and lifestyle, such as sun exposure.

Deficiencies in some nutrients may contribute to perceived stress. A supplement may be beneficial if you are having trouble spending enough time outside. Or if the weather is overcast and you are unable to obtain enough sunlight.


4. Increase your physical activity

Doing extra exercising doesn’t have to mean running a marathon; it might just mean doing a half-hour of low-intensity activity every day, which has been shown to improve morale and standard of living.

Take it outside if you can. Fresh air and sunshine are especially beneficial to people suffering from the seasonal affective disorder, a type of depression (SAD).

There are a few things you can do to help you maintain your habit:

a) The help of a buddy

At least a few times a week, ask a loved one to join you for a walk or another form of exercise. Having the support of a friend can help you not only get into a habit but also retain your social contacts when you are feeling low.

b) Make a note of the advantages

Starting is difficult, but sticking with it will make you feel better in the long run.

c) Begin small

Begin by walking for a few minutes each day, then gradually increase the length of your walks.


5. Incorporate your spirituality

Many sad people regard religion to be a comforting source of support. However, you are not obligated to join a church, temple, or mosque unless you so desire.

Basic everyday practices like meditation or making a gratitude list can help improve your mood and overall well-being.

Meditation has a variety of benefits, including reducing stress and assisting people in being more aware of their thoughts and behaviors.

There are many various styles of meditation. However, these steps can help you get started with a simple contemplative exercise:

  • Place yourself in a comfortable position.
  • Close your eyes for a moment.
  • Take a deep breath and relax.
  • Pay attention to how your body feels when you breathe.
  • If your mind diverts, return it to your breathing.

6. Attempt natural treatments

According to some studies, there are natural antidepressants that can aid with depression symptoms. Nutritional supplements are used to treat depression in people who are mild to moderately depressed.

Omega-3 fatty acids have also been studied to see if they can help with depression. In a 2015 study, researchers discovered that consuming omega-3 supplements can benefit adults and children with depression symptoms.

While natural therapies can be effective in the treatment of depression, you should always check your doctor before using them.


7. Avoid alcohol

Alcohol is depressive in and of itself. Drinking can make it difficult to sleep, and getting enough sleep is essential for overcoming the blues.

While alcohol may appear to be a quick remedy for escaping your feelings, it can aggravate many of the symptoms of depression.

Not only that, but it can lower inhibitions and lead to dangerous behaviors and poor judgments with long-term effects. Perhaps, you should avoid drinking alcohol if you are on medication, as it doesn’t work well with medicine.

Withdrawal symptoms may enhance depressive symptoms briefly, therefore you may require additional support during the recovery process.



To conclude, take anxiety and depression seriously, as it does not always go away on its own.

Although there are many actions you can do to help your mental health, you shouldn’t try to manage your symptoms on your own. Discuss some of the self-help options with your doctor to see if they can help you with your therapy.

Besides medical help, some people cannot afford to get treatment. Perhaps, if you know someone, you can ask for help. There are certain nonprofit organization for help and assistance.

They can provide correct guidance in terms of depressive and mental issues, along with other health problems.


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