Tips to Beat Depression Without Medication

Updated: Nov 1, 2021

From my own experience, I feel lucky to say that it is possible to overcome depression without any medication. Yes! For most people, an anti-depressant is a wonder drug, but it brings about side effects that are difficult and expensive to manage. Therefore, you’re better off ditching the pills and managing your depression naturally.

 

It is difficult but not impossible. You just need to make a couple of changes to your lifestyle, and your symptoms will decrease and, eventually, disappear completely. Read on to find out more.



Change Your Diet


The first thing you should do is change your diet. According to a study conducted by Esther Vermeulen, people who eat a lot of red meat, high-fat dairy products, sugar, and fried foods are more likely to be depressed. This means fat and sugar are equal to a low mood. It also means that heading to the nearest fast food joint or ordering take-out is not necessarily the best course of action when you’re not in the mood to cook. Eventually, you’ll pay for it with your mental health.



Decrease Caffeine Intake


Chocolate, soda, tea, and coffee, all have caffeine, and you should avoid them. It’s fine to take a reasonable amount of caffeine in the morning to get yourself through the day. However, don’t go overboard and drink five to six cups of coffee. Additionally, avoid consuming it later during the day as it will interfere with your sleep, making you more vulnerable to depression.



Exercise





Take out a half-hour or so from your busy schedule and go for a low-intensity workout. It’s been found to improve mood and enhance the quality of life. Even better, take it outdoors and go for a walk. Fresh air and sunshine are ideal for combatting seasonal affective disorder.


When you’re depressed, it might be difficult to exercise as you’re constantly low on energy. To form a habit, ask a friend or a loved one to motivate you to exercise every day. Not only would that allow you to maintain consistency, but it would also help you be more socially connected. So enlist with a friend and start small—walk a few minutes each day.



Meditate


Meditating every day can prevent you from spiraling into depression. It will also help you handle emotions better and discover early signs of depression. As a result, you can take control and prevent the symptoms from worsening.


It’s easy to do. Just focus on the present moment and breathe in and out. If you find yourself getting distracted, refocus until you get it right.


There might be days when you’re not willing to get out of bed, but you have to try. I have experienced depression, so I know exactly what you're going through. And I have beaten it so I can tell you it’s possible to overcome depression and get your life back—that too without medication. Just focus on yourself and your life. Empower yourself to take control of life. If you’re unsure where to begin, my website has plenty of motivational and inspirational blogs you can use.


You can also purchase my book as I'm sure it will help you on your journey to overcome depression. In it, I talk about the many challenges I faced and how I rose above them. Follow me on LinkedIn for more updates. Have a wonderful life!

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