Treatment for depression without medication. Natural antidepressants

Alternative treatments for depression

Taking antidepressants prescribed by your GP may increase your sense of helplessness, rather than increase your sense of control/volition.

Your own body is very capable of producing, with a bit of encouragement, the very best and safest natural antidepressants.

Use all the advice available here to help create your own supply on tap.

Learn about the cycle of depression, then help yourself!

Give the depression a name and/or try to imagine it as a shape, separate from you (change its shape/colour/texture in your imagination).
Ask yourself: "Do you really want (name) or this shape to control your life, affect your relationships, stop you from doing the things you enjoy?"
Remember: you are ok; the depression is the problem.

Take charge of that depression; treat it yourself, preventing relapse.

Treatment for depression

natural antidepressants - improving mental health

Photo + "Lifting depression - natural antidepressants"

Lower the level of stress hormones in your body

Buy a guided relaxation tape/cd; listen to it at least once a day.
Go for a massage or reflexology.
Go for a brisk walk or a cycle ride (at least 30 min. 3 x a week). Aerobic exercise increases feel-good substances (endorphins) in your body.
Join a gym or aerobic exercise class.
Go swimming.
Join a tai chi, yoga or meditation class.
Get a pet. Get an aquarium with tropical fish--watching is relaxing.
Do something creative, dig out your long-forgotten projects, find a course.
Inform yourself on the link between mental health and nutrition.
Visit 100% Health for life.

Challenge negative thinking

Keep a diary to note down during the day when you feel ok. You might pleasantly surprise yourself!
Notice and challenge 'black and white'/'all or nothing' thinking and listen out for it in other people, without judging it in either yourself or others.
Allow yourself time to worry (if you really need to!), half an hour a day.
Write your worries down to 'separate' yourself from them at that time.
Make a list of six things to distract yourself when you find yourself worrying, so that you can focus your attention outwards, rather than inwards.

Raise your self-esteem

Stretch yourself -- physically, intellectually, emotionally; self-esteem comes from being competent in several areas of your life.
Frequently remind yourself of your achievements: passing an exam, promotion, bringing up children, organising a party, managing a move, sorting finances, finishing a project, or simply going out. Write them down.
Find and get involved in a new interest, perhaps something you have always wanted to do; contact your Adult Education Centre/local college.
Do some voluntary work, it helps to fulfil essential needs.
Remind yourself that there is no failure, only feedback.
Look after yourself: create a super healthy menu for the week, then shop.
Forget about following a diet to loose weight, other than prescribed by a professional for health reasons - 9 out of 10 diets fail.

Deal with sleep problems

First and foremost follow the advice on changing negative introspection. Read about the cycle of depression.
Follow the advice on exercise.
Visit the page on natural sleep remedies for comprehensive information.

Solve problems you have a measure of control over

First of all you need to identify the problems exactly
Set realistic, achievable goals, so that you can measure your success
Reward yourself after any activity that is not rewarding in itself.
Grade your mood 1-10 before and after an activity - 1: suicidal,
10: 'deliriously' happy.
Once on the mend, going down a few point does not mean that you are suffering from depression again. You might just be having a lousy day!

Natural antidepressant remedies

Best nutritional supplement: Omega 3 fatty acids (fish oil, not cod liver oil, as that would contain too much vitamin A at a therapeutic dose of EPA). Take 2- 4 gram a day. Other research evidence.

Other supplements: Vitamin B complex, 5-HTP, iron, Vitamin D

Herbal remedies: St. John's Wort

Homeopathic remedies. It is much more sensible to visit a qualified homeopath, as they treat the 'whole' person.