There are many things that can help you reduce the stress you feel, that is, depression. Not all of them are pills. Your treatment plan may include medication. But if your depression is not too severe, you can get a lot of relief from things like some lifestyle changes and counseling. But remember, it is always important to talk to your doctor and choose the treatment method that is right for you.
1. Exercise - a medicine for both mind and body
Exercise, especially exercise that gets your heart rate up, is great for depression. Simply put, exercise increases blood flow to your brain. It can also boost the production of certain brain chemicals, similar to some antidepressants.
You can engage in any activity you like. It can be as light or as intense as you want. For example, one study found that even just walking briskly for 30 minutes, 5 days a week, was a big help for people with mild to moderate depression. There's nothing wrong with doing more than that.
If your depression is more severe, exercise is still a good idea, but you may need other treatments at the same time.
2. A good night's sleep - a medicine for a troubled mind
Depression can make you lose sleep, and sleep deprivation can make you feel depressed. It's like a vicious cycle. If you're having trouble sleeping, talk to your doctor. He or she may want to test you for another problem, such as sleep apnea.
However, there are some simple changes you can make to your lifestyle that can yield big results. Let's take a look at what they are.
| Practice these things for a good night's sleep | Why is it important? |
|---|---|
| Use the bed only for sleeping . | Avoid reading books, watching TV, or using the computer while sitting in bed. Your brain needs to recognize that the bed is a place to sleep. |
| Go to bed at the same time every day. | This will regulate your body clock. |
| Keep the bedroom dark and quiet . | Light and noise are the main factors that disrupt sleep. |
| Avoid taking naps during the day. | Napping during the day can reduce your ability to sleep at night. |
| Avoid caffeine, nicotine, and alcohol before bed. | These are stimulants that severely disrupt your sleep pattern. |
| Exercise in the morning or afternoon . | Exercising close to bedtime can stimulate the body and delay sleep. |
3. Support Groups - Feel like you're not alone
This can make a big difference. When you join a support group, you'll meet people who are going through the same challenges as you. "These groups can make you feel like you're not alone. That's a very important part of the treatment process," experts say.
Not all groups are the same, so you may have to try a few until you find one that works for you. Before joining one, find out what it focuses on, how a meeting typically goes, and what the leader's training is like.
4. Counseling - Let's talk about what's on our minds and find solutions.
Talk therapy is a great way to talk about your challenges and find new solutions. Studies have shown that many types of counseling can help treat depression. For example:
- Cognitive-behavioral therapy (CBT): This teaches you to identify and change the thoughts and actions that may be causing your symptoms.
- Interpersonal therapy: Teaches healthy ways to communicate and relate to others.
- Problem-solving therapy: Gives you the skills you need to better manage your condition.
What a good counselor does is to use whatever technology is available to them within their knowledge and skills and see how the patient responds to it.
5. Light Therapy - Especially for occasional depression
Some people can experience a form of depression when the days are shorter and the nights longer, such as during the winter. This is called Seasonal Affective Disorder (SAD) . In such cases, using a specially designed light box can help.
This involves standing in front of a light box for about 30 minutes after waking up in the morning. For people with SAD, this treatment can be as effective as antidepressants.
6. Transcranial Magnetic Stimulation (TMS)
Doctors use this method to treat depression that doesn't respond to medication. It uses a magnetic field. "It resets the brain's neural networks and allows them to function normally again," doctors say.
If other treatments haven't worked, you can talk to your doctor about the pros and cons of this. This treatment is done in a doctor's office, while you're fully awake. You'll usually have 40-minute sessions, 5 days a week, for 4 to 6 weeks. You may experience a mild headache after the treatment, but you can go about your daily activities as normal.
7. Electroconvulsive Therapy (ECT)
If you have severe depression that doesn't respond to other treatments, your doctor may suggest this treatment.
This treatment is given under general anesthesia, which means you are asleep. So you will need someone to drive you home after the treatment. During ECT, a doctor applies a small electric current through electrodes on your scalp. This causes a brief seizure while you are asleep.
It usually takes between 6 and 12 treatments over several weeks. It is also sometimes used as "maintenance therapy" to prevent symptoms from returning after depression has improved.
ECT is a successful treatment that has been used for decades, but doctors are still not sure exactly how and why ECT-induced seizures improve depression.
ECT can cause headaches, stomach upset, muscle pain, and temporary memory loss that may persist throughout the treatment period.
Take-Home Message
- Depression is not a weakness, it is a treatable illness.
- In addition to medication, things like exercise, good sleep, and counseling can be a great help in your recovery.
- You don't have to go through this journey alone. Get through this together with your doctor, family, and support groups.
- Always seek medical advice to choose the treatment that is best for you. Don't try anything on your own.
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