The reason why mental health and wellness experts are adamant about defining depression as a medical issue – rather than a feeling – is that this means you can treat it. Seeing depression as an emotional problem means that it can keep you from living the life you want to, but you should not hesitate in seeking help, as there is a way out. There are plenty of treatment options if your wellbeing is affected by depression, so which will you pick to overcome the mental problem and reclaim your life?
1. Lifestyle changes: There are multiple steps you can take in your own life to reduce and even get rid of depression. These include:
- Exercise – Getting active triggers the growth of new brain cells and connections – just like antidepressants – as well as boosting your serotonin, endorphins, and other feel-good brain chemicals. The best news is even just a half-hour walk a day can make all the difference.
- Diet – To keep your energy up and minimise mood swings, try to eat small, well-balanced meals throughout the day and choose complex carbohydrates over sugary foods.
- Sleep – Sleep deprivation exacerbates irritability, moodiness, sadness, and fatigue, so make sure you get somewhere between seven and nine hours of sleep every night.
- Social support – It’s important to have strong social networks, as isolation is a key risk factor for depression. Keep in regular contact with friends and family, consider joining a class or try volunteering for a wonderful way to get social support and help others while also helping yourself.
- Stress reduction – While this is easier said than done, reducing the things in your life that cause you stress – such as unsupportive relationships or work overload – can do your mental and physical health a world of good.
2. Psychotherapy: As talk therapy gives you tools to treat problems from a variety of angles, it’s an extremely effective treatment for depression. Often, a blend of approaches is used to help you to move forward and prevent depression from returning. This blend includes cognitive behavioural therapy, interpersonal therapy, and psychodynamic therapy. Through these practises, you can work through the root of your depression, and understand why you feel a certain way, what your triggers are for depression, and what you can do to stay healthy.
3. Medication: While medication may help relieve some of the symptoms of moderate and severe depression, it doesn’t cure the underlying problem, and it’s usually not a long-term solution. There are also side effects and withdrawal concerns surrounding antidepressant medications, so learning all the facts can help you make an informed decision as to whether this is the right choice for you. Your GP can prescribe antidepressants, but it’s wise to first explore your options with other mental health professionals who specialize in depression, so ask for a referral.
4. Vitamins and supplements: There is little evidence that proves how well herbal remedies, vitamins, or supplements work in treating depression. However, if a nutritional deficiency is partly to blame for your depression symptoms, you may benefit from vitamin supplements. If this is an avenue you choose to pursue, only take supplements on the advice of your healthcare professional and remember that they can have side effects and drug or food interactions. Make sure your doctor or therapist knows what you are taking.
5. Acupuncture: Again, we’re still waiting on absolute scientific confirmation here, but some research studies are showing positive results for acupuncture being used as a treatment for depression. The key here is to make sure that you find a licensed qualified professional.