Do you sometimes feel like you're bored with everything, have no interest in anything, and feel a great emptiness and hopelessness? If you feel so heavy that you can't even do your daily tasks properly, it may be something more than simple sadness. This is what we medically call "depression". This is a condition that many people suffer in silence, but it can be cured with treatment.
What exactly is this depression?
Simply put, depression is a mental illness that affects your mood, thoughts, and behavior. It's not just a day or two of sadness. It's a severe condition that lasts for weeks or months, affecting your daily life, work, sleep, eating, and everything in between. It can be caused by a variety of factors, including imbalances in certain chemicals in the brain, high stress levels, and traumatic events in your life.
In Western medicine, we typically use two main treatments for depression. One is psychotherapy or counseling. The other is medication, such as SSRIs. These treatments are very effective.
However, sometimes these treatments may not work as quickly as you think. Or, in addition to these treatments, you may want to improve your mental well-being. That's when we consider "Alternative Therapies".
What alternative treatments can help with depression?
There is no guarantee that any of these alternative treatments will cure depression 100% of the time. But then, the same is true for some Western medications. The most important thing is to definitely talk to your doctor before trying any of these things. It is especially important to talk about this if you are already taking medication for depression or another condition.
Okay, so let's see what these alternative treatments are.
| Treatment method | Simply put, what will happen from this? |
|---|---|
| Herbal Remedies | Herbal medicines. St. John's wort and Ginkgo biloba are well-known for this. However, scientific evidence for these is limited. Do not use without medical advice. |
| Acupuncture | This is an ancient Chinese treatment. It involves inserting very fine needles into specific points on the body to balance the body's energy. It also helps the body produce natural chemicals that reduce pain. |
| Reflexology | Pressing specific pressure points on the hands, feet, ears, and face stimulates nerves connected to various parts of the body, helping with the healing process. |
| Exercise | Any form of exercise, whether it's walking, running, or swimming, is great for your mental well-being. Research has found that exercising for about 150 minutes a week can reduce depression and anxiety. |
| Meditation | A method of purifying the mind by keeping the body still and focusing on a single purpose (a word, sentence, or vision). Practicing for about 10 minutes a day is very beneficial. |
| Massage | Touch reduces stress in the body, strengthens the connection between the mind and body, and provides relief. |
| Yoga | This is a combination of exercise, breathing techniques, and spiritual practice. Breath control can bring great relief to the mind and body. |
| Deep Breathing | When we feel stressed, we often breathe rapidly and shallowly. Taking slow, deep breaths in and out slowly can help lower our heart rate and calm our mind. |
Let's also learn about the benefits and risks of these things.
These treatments are not suitable for everyone. It is important to ask your doctor which of these is safe for you, especially if you are pregnant or breastfeeding.
- Herbal remedies: The biggest risk with these is the possibility of drug interactions with medications you are already taking. Therefore, do not start these without first consulting your doctor.
- Acupuncture: Recent studies have shown that this treatment can reduce symptoms of depression after about three months. This can be very helpful for someone who has both physical pain and depression.
- Exercise: This will reduce your stress, increase your energy, and improve your sleep. This is a very safe and easy way.
- Meditation: It brings relief from things like stress and anxiety, and provides a sense of stillness and calmness to the mind.
- Massage: When we get a massage, our body's production of the feel-good chemicals serotonin and dopamine increases, and the stress hormone cortisol decreases. This can reduce symptoms of depression.
- Yoga: The postures and breathing techniques of yoga strengthen the body and calm the mind.
- Deep breathing: By focusing solely on the process of breathing, you can temporarily distract yourself from stressful thoughts.
The most important thing is to maintain regular contact with your doctor, no matter what method you try. Talk to him about any changes you notice, good or bad.
When should I definitely see a doctor?
This is a very important part. Please pay close attention to this.
If you have thoughts of suicide, harming yourself, or harming someone else , see a doctor immediately without delay. Or go to the Emergency Department (ETU) of your nearest hospital. These thoughts are part of the illness, not a weakness on your part. You can get help for them.
Remember, never stop taking your medication or start a new alternative treatment without consulting your doctor. It is important for your safety to make all decisions under the supervision of your doctor.
Take-Home Message
- Depression is not just sadness, it is a real illness that requires treatment.
- Medication and advice from a doctor are the main treatments. Alternative treatments are things that can be done in addition to them as a help.
- Do not start any alternative treatment, especially herbal remedies, without talking to your doctor.
- Simple, safe practices like exercise, meditation, and deep breathing can make a big difference to your mental health.
- If you feel like harming yourself, seek medical help immediately. Asking for help is empowering.
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