How to Combat Depression Without Medication

According to the National Institute of Mental Health, nearly 21 million people face depression associated with mood disorders in any given year. Depression can follow loss or change and can be a relatively short experience. It can also sneak in through poor diet and lack of exercise or social activity. If you are facing mild depression--- whether environmental or hormonal --- you can combat it without the use of synthetic drugs that often come with a host of unwanted side effects. Do not discontinue your medication without your doctor's approval and supervision.

Instructions

• 1

  Talk to your doctor. Don't try to diagnose yourself. Not all doctors are quick to push prescription drugs at you to treat depression. Responsible medical prtofessionals will ask pertinent questions about your recent activities, diet and mood and suggest psychological therapy and lifestyle changes. Expect a follow-up visit to be scheduled. Consult your doctor to make sure that your depression isn't rooted in a more serious physical or deeper psychological problem, such as bipolar disorder.

• 2

  Exercise can reduce stress.

  Exercise can help lessen depression symptoms. The Mayo Clinic suggests that moderate exercise can help improve the symptoms of depression. Just a 20-minute brisk walk around your favorite park every day can lift your mood significantly. Exercise releases endorphins in the brain which mask pain and elevate mood. Consider exercise programs that you may find fun to do. Dance-style exercise program allow you to interact with others in a fast-paced, light-hearted environment. Jogging, swimming and hiking are other exercises to consider.

• 3

  Cut out the sugar binges. Your brain needs a balanced level of glucose in order to function properly. If you are constantly reaching for that candy bar, adding heaping teaspoons of sugar to your coffee and indulging in sugary sodas, you are causing spikes and drops in your blood sugar levels that cause your mood to plummet suddenly after the sugar high has ended. Excessive intake of carbohydrates and sugar result in fatigue, anxiety, mood swings, forgetfulness, and even insomnia. Replace the sugar with fresh fruits instead.

• 4

  Take time out of your week to meditate.

  Schedule quiet time for yourself. If you are juggling a 45-hour work week, raising a family, stretching a budget and taking your turn at Girl Scout meetings, you may find yourself feeling emotionally burned out and frustrated. Take time for yourself at least a couple of times a week. Prayer, yoga or just a good book and some tea without interruption can help you let go of your daily stress. The simple act of unwinding can go a long way to relieving your frustration levels.

• 5

  Talk to someone. Find a trusted friend or mentor you can freely confide in if you don't want to speak with a counselor. Agree to meet with this person at least once a week not only to talk, but to gauge your progress and brainstorm about better ways to combat stress and depression in your life.