Tips for tackling depression without having to resort to antidepressants

Depression is one of the most debilitating psychiatric disorders. It is a significant mental health concern in the UK, affecting a substantial portion of the population.

As of autumn 2022, approximately 16% of adults aged 16 and over reported experiencing moderate to severe depressive symptoms. This marked an increase from pre-pandemic levels, where around 10% of adults reported such symptoms.

With depression becoming increasingly prevalent amongst the adult population, it’s important to look beyond standard treatments, like antidepressants, and explore alternative treatments. If you’re struggling with depression, you may be wondering what other options are available, and whether they work as well as antidepressants. In this article, we’ll look at different ways to tackle depression symptoms, and offer information about other effective treatment options.

5 Tips for Tackling Depression

Healthy Diet

Research has shown a strong potential link between diet and depression. Unhealthy diets, particularly those that are high in processed foods, can potentially exacerbate symptoms of depression. On the other hand, healthy diets, such as those that are rich in fruits, vegetables, and whole grains, can potentially have a protective effect and help reduce depression symptoms. Research has also shown that certain nutrient deficiencies, including B vitamins (like B12 and folate) and omega-3 fatty acids, are often associated with depression. That’s why eating a healthy diet is so important for your mental health.

Changing your diet can sometimes be difficult. If you’re struggling with low moods, you might not feel up to cooking and preparing healthy meals. If this is the case, you can always start with smaller steps, such as taking a daily multivitamin, having fruit with your breakfast, and eating healthy wholefood snacks. You can also try making other small changes, such as batch cooking homemade dinners or buying more nutritious, high-protein ready made meals. Then with time, you might feel encouraged to make other important changes and incorporate more healthy food into your diet.

Regular Exercise

Regular exercise can boost your mood and help you manage your depression symptoms. In fact, research has shown that exercise is an effective and valuable treatment for depression, with some studies showing it can be as effective or more effective than antidepressants. For example, a recent study found that physical activity is 1.5 times more effective at reducing mild-to-moderate symptoms of depression than medication. It also found that shorter, high intensity exercise programs produced the best results. This indicates that there are viable alternatives to antidepressants, and that introducing short bursts of exercise could have a positive impact on your mental health.

Planning a new exercise routine can sometimes feel overwhelming. And if you’re struggling with low moods, you might find it hard to get started. If this is the case, you can always start with gentle exercise routines, such as a gentle stretch or a short walk outside. You can also try working out with other people, by joining a beginners exercise class, or inviting a friend to join you on your walk. Then, with time, you can add in more workouts and build a routine that feels good (and boosts your mood!).

Mindfulness

Depression often comes with rumination—repetitive, negative thoughts like “I’m not good enough” or “things will never get better.” Mindfulness teaches you how to notice your thoughts. For example, you might learn to say, “Oh, there’s that thought again,” and let it pass. It also teaches you how to address those thoughts in a kind, non-judgemental way. For example, you might learn to say “I am good enough” or “things will get better”.

Are you struggling with negative thoughts? If so, there are many different ways that you can start learning about mindfulness—whether you prefer apps, books, videos, or in-person options. For example, apps such as HeadSpace and Mind offer guided meditations, breathing exercises, and even courses for depression. Wondering where to get started? You can explore mindfulness exercises such as mindful breathing, mindful walks, or loving-kindness meditations. Don’t worry about “doing it right.” or doing long sessions. Start by trying different approaches, introducing short moments of mindfulness in your routine, and finding what works best for you. And with time, you might start to feel the benefits.

2 Great Alternatives to Antidepressants

Antidepressants are a type of drug that encourage activity of certain neurotransmitters

(the body’s ‘chemical messengers’) within the brain to help regulate your mood. While antidepressants are one of the most common treatment options, they aren’t always the most effective. This is why it’s so important to also consider depression treatment without medication.

rTMS Treatment

rTMS (repetitive Transcranial Magnetic Stimulation) is a non-invasive brain stimulation treatment primarily used for depression. It uses magnetic fields to stimulate nerve cells in a part of the brain involved in mood regulation – typically the left prefrontal cortex. It’s a safe, FDA-approved treatment that has been shown to help improve mood, motivation, and cognitive function over time. It’s a great option for people who want to avoid taking medications. It’s also often a great option for people with treatment-resistant depression, who have tried taking medications, but found them ineffective.

Cognitive Behavioural Therapy

Cognitive Behavioural Therapy (CBT) is one of the most widely used and evidence-based forms of psychotherapy. It’s also a highly effective treatment option. This is because people who talk through their depression with a mental health professional are often more likely to reduce the duration of depressive episodes, and to address the root cause of the depression, making relapse less common. CBT is a good option for people who want to avoid taking medications. It is also often a good option for people who want to take a holistic approach to treating their depression – by making long-term lifestyle and behavioural changes.

Final Thoughts

Depression is a complex condition, and while antidepressants can be helpful for some, they’re not the only option available. If you’re looking for other ways to manage your mental health, there are plenty of lifestyle changes and alternative treatment options that you can try. Whether it’s improving your diet and introducing gentle movement, or exploring mindfulness and meditation techniques, there are plenty of things you can do at home to help improve your symptoms. And whether you’re looking to combine medication with other approaches, or to avoid antidepressants completely, rTMS and CBT are both worth considering. The most important thing is to find what works best for you. Remember, even small changes can be powerful. If you’re struggling with depression, know that support is available, and you’re not alone in your journey toward feeling better.