Depression is a medical condition, just as real a disease as a cold or the flu. The way to treat it varies widely from person to person, but there are approaches that seem to work more often than others. Read this guide to find out and consider the ones that might be worth a try.
Steps
Method 1 of 3: Health and Fitness
Step 1. Exercise
Exercise releases chemicals in the brain that help improve mood. It is well known that intense and regular exercise can be helpful in relieving, and in some cases even treating, depression. The best part of exercising as an antidepressant treatment is that it is free. On the other hand, some people with depression find it impossible to motivate themselves enough to start a physical routine.
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Cardiovascular effort is ideal for treating depression as the body is able to sustain cardio for a longer period than resistance exercise, without side effects. Choose a type of exercise that is easy on your body such as swimming or biking if you can.
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If you want to exercise to fight your depression, but you don't feel like you can get away, talk to a trusted friend or someone close to you, they could help by giving you the right boost. Explain that it will not be easy to motivate you but that any help they give you will be welcome.
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Work out for at least 30 minutes a day, 3 times a week to feel the first effects on your mood. It can take a few weeks for you to really notice the change.
If you exercise a lot but continue to feel as depressed as before, you should try something else. You should still continue your routine as long as you can, if only for purely physical reasons
Step 2. Check your diet
There is research that suggests that dietary precautions can help people with depression by providing the body with the chemical tools to make up for the imbalances often caused by depression itself. The dietary approach doesn't work for everyone, but like exercise it is relatively inexpensive and has no noteworthy side effects.
- Eat foods rich in antidepressant nutrients. Some studies have shown the correlation between folate, vitamin B12, D, selenium, Omega-3 and a low level of depression. Start with foods that are rich in some if not all of these nutrients, such as dark leafy vegetables, legumes (beans), nuts, very lean meats, unpeeled fruit, and yogurt.
- Fill up on antioxidants. Antioxidants help the brain (and the whole body in general) stay fit by neutralizing free radicals, harmful particles that underlie early cell degeneration. While antioxidants aren't strictly indicated as a treatment for depression, they will still help function in general. Try to eat foods rich in beta carotene, vitamins C and E such as carrots, yellow squash, citrus juice, and nuts.
- Eat complex carbohydrates to relax. Carbohydrates are known to reduce stress although some are better than others. Avoid simple ones like sugar and refined carbohydrates; choose brown rice and legumes instead.
- Fill up on protein. The proteins contained in foods such as turkey and fish help to fill up with energy, raising attention levels and improving mood.
Step 3. Sunbathe
When you go out in the sun, your body spontaneously produces Vitamin D which is known to fight depression and mood swings. This is why some doctors advise patients who live in areas where winters are long, the lamp: it causes the same effects as natural sunlight. Make an effort to expose yourself for at least 15 to 20 minutes whenever you can.
- If you expose yourself to the sun for more than a few minutes, take the right precautions by applying sunscreen to your skin and wearing glasses. Your skin will still produce vitamin D even if you protect yourself.
- You don't necessarily have to do something when you go out. Find yourself a bench and sit for a while or take a walk around the area.
Method 2 of 3: Therapy and Cure
Step 1. Go to a therapist
It is the first to consult for a professional opinion. In some ways he is less specialized than a psychiatrist and psychologist, but he is still a graduate and has the skills and knowledge necessary to treat depression and other mental illnesses through dialogue therapy. Therapists are usually less expensive than psychiatrists and psychologists and this makes them a great first choice.
- As a patient, you are entitled to a therapist who makes you feel comfortable. A bad experience in this area could cause you to refuse therapy for years, which would exclude you from receiving valuable help. Remember that not all therapists are the same; find one you like and trust it.
- Therapists usually encourage you to speak through targeted questions and listen to what you have to say. It can be nerve-wracking at first but most people find it hard to stop romping once it starts. The therapist will listen to meaningful ideas and phrases, dissecting them to help you unlock any emotional knots that may be contributing to your depressive phase.
- The effects of the therapy are gradual. Before noticing the permanent ones, plan to do sessions for at least a couple of months. Don't give up ahead of time.
Step 2. Go to a psychiatrist or psychologist
The difference between the two professionally is the doctorate: psychiatrists have one in medicine, psychologists have a degree in psychology. Both are excellently trained and know how to take care of patients. Psychologists rely on psychotherapy and cannot prescribe drugs in general; psychiatrists can combine therapy and medication.
- Whichever professional you see, the sessions will be an important part of the treatment. You will be able to experiment with less common methods that your therapist deems suitable for you; again, feel free to discuss with the therapist until you feel comfortable.
- Just like all those for depression, the typical treatments offered by psychiatrists and psychologists will have lasting effects over time. In extreme cases, these professionals may also recommend experimental and unorthodox treatments. If you've already tried everything and you're on the last resort, talk about that too.
Step 3. Try antidepressants
Normally, they are prescribed by a doctor. Psychiatrists are the best qualified, but your family doctor will also be able to judge your mental state and provide you with a prescription. Antidepressants include several types of barbiturates some of which affect brain chemistry, usually seen as the source of most clinical depressions. The most common types of antidepressants are SSRIs, SNRIs, MAOIs and TCAs.
- Since there are various types of antidepressants, your psychiatrist may want you to try a few to figure out which one works best. Some have negative effects on certain patients so it is important to stay in touch with your doctor to communicate any negative mood changes. Changing medication usually solves the problem.
- Even antidepressants take time to work to act on the brain slowly and gradually. Typically, it will take at least three months to see any lasting effects.
Method 3 of 3: Unusual Treatments
Step 1. Electrochoc
This type of therapy is commonly seen as a barbaric and dreadful treatment used in horror films and soap operas. The truth is that despite its unhappy past, the modern version of electro-shock is making a comeback as a last resort for sufferers of acute depressive disorder. The procedure is entirely voluntary and shock is administered after light anesthesia so that the patient is not uncomfortable.
- Electro-shock is not used except in extreme and recurrent cases of depression. It's safer than 60 years ago, but there are still possible risks, partly because the antidepressant effects on the brain aren't entirely clear. If your doctor doesn't mention it to you, they will hardly agree with your idea.
- Treatment begins with a mild anesthetic, followed by several shocks to the brain. The antidepressant effect is immediate and guaranteed; however, in most cases it takes multiple sessions for it to become permanent. Each treatment will be gradually interspersed for a total duration of one year (at which point you should do about one a month).
- The side effects of electrochoc include temporary memory loss, confusion and dizziness. There is no evidence of long-term effects, not even cognitive ones. That is why it is considered a viable option for those who cannot recover.
Step 2. If you like, you can try herbal medicine
Studies have shown no correlation between substances such as Hypericum, a folk remedy for depression, and an increase in cases of improvement. However, comprehensive research on the effects on mild to moderate depression is not yet available but many people put their hand in the fire.
- If you buy natural supplements for herbal medicine, make sure the seller is trustworthy. The complements are controlled by the FDA and the levels of purity and quality vary widely from manufacturer to manufacturer.
- St. John's wort in particular appears to interact negatively with antidepressants. Ask your psychiatrist before taking it if you are taking other medications.
