How to Treat Depression Without Prescription Drugs

Depression can have many causes, including chemical imbalances in the brain, hormones and life circumstances. It is often treated with prescription drugs, but the American Academy of Family Physicians says it can often be treated successfully without medication. Cognitive techniques are a popular approach, because they help a depressed person regain control of negative thoughts and change them to positive ones. They can be done on your own, although the Mayo Clinic recommends seeing a therapist.

Instructions

• 1

  Create goals that will act as neutral touchstones. Depression can drain your energy and paralyze you emotionally. Goals can act as a motivator and help you measure the progress of your cognitive depression treatment.

• 2

  Identify irrational thoughts and beliefs that are contributing to the depression. These thoughts are often at the core of the depression. For example, a depressed person might believe "I am not a good husband because I can't give my wife everything she wants" or "I am a terrible mother because my kids don't get straight A's in school." Such beliefs are based on unrealistic expectations.

• 3

  Pinpoint areas in which you are "catastrophizing." According to Psychology Information Online, this means expecting the worst-case scenario even when it is not likely to happen. For example, a man might think, "If I can't give my wife everything she wants, she's going to leave me for someone else." A woman might think, "If my kids don't get straight A's in school, they'll end up unemployed and homeless."

• 4

  Stop unhealthy automatic thoughts. This can be done with a mental cue, such as a giant stop sign or red light. When you catch yourself thinking an irrational thought or catastrophizing a situation, use the cue to put an immediate stop to it.

• 5

  Ask yourself, "How can I change my thoughts right now to something that will get me closer to my goals"? Come up with healthy self-talk that supports your neutral touchstones and use it in place of the negative thoughts. It will take some practice, but over time it will become habit.