CONQUERING DEPRESSION WITHOUT MEDICATION
Conquering depression? Let’s take a look at how to conquer depression without medication. Depression can be defined as a state of not being able to enjoy those things that one did enjoy before.
Things such as hanging out with family and friends, playing games, enjoying good music, engaging in conversations, sexual activities, and a whole lot of other things that one does find pleasure in doing.
As much as we would love to think of depression as a situation that should not be a cause for alarm, it is vital to know that, by estimated figures, we have over 300 million people across the world who suffer from depression, and it cuts across various age ranges.
This is a very large percentage of the entire populace, and thus depression should be taken seriously.
Unlike sadness and mood swings which one can deal with in a very short period of time, depression spans a long period of time.
It drains one of hope, and strength, it causes a loss of appetite, self withdrawal, UN-explained pains and aches, fatigue, poor sleep cycle, and worst of all, the arousal of suicidal thoughts e.t.c.
There are various factors that are responsible for depression and these factors vary from one individual to another.
Some of these factors are:
- Losing a loved one
- Alcohol or drug use disorder
- Chronic diseases like diabetes, cancer, e.t.c
- Age, gender, race, and geography
- Losing one’s job or source of income
- Family history with depression
- Insecurity about a good future
- Physical or sexual abuse
- Low self-esteem amongst others
The imbroglio about depression is that one cannot just snap out of it. It takes a conscious effort to deal with it.
Now in a book titled ”Everything is f*ck*d” by Mark Manson, he said that there are two parts of the brain. The feeling part and the thinking part.
The thinking part of the brain can decipher that depression is not healthy and needs to be conquered. Whereas the feeling part tries to see reasons for which depression should be conquered or not be conquered.
Therefore for the brain to work in harmony, the feeling and thinking parts need to be in sync.
Below are some reasons for which the feeling part of the brain justifies why one should be depressed;
- Loss of a loved one
- Loss of one’s job
- Failed in academics
- Loss of a huge sum of money invested in a business venture
The first step to conquering depression is a conscious effort to want to snap out of it. If you have made the conundrum to conquer depression, then you need this article to fully bounce out of it. Below are some well thought practical steps to help make the journey a seamless one:
13. LOVED ONE’S:
We all have people who love us and would go the extra mile to see that we are better. In times of depression, loved ones (Family and Friends) when carried along see to it to help one out.
So when depressed, talk to trusted loved ones about it, hang out with them more, and if possible move in with them if they are far away from you.
12. PETS HELP IN DEPRESSION:
Someone may ask why pets.
Well, pets have got a lot of energy and this feeling to always make their owner comfortable as much as it can.
Pets such as Dogs, Cats, and Birds are examples of such pets.
11. VOLUNTEERING:
In our world today there are so many Gov. and NGOs that seek for people to assist them in the cause which they believe in.
Most times depression arises due to the fact that we believe that we have reached the end of our world or maybe due to fact that our life is not going the way we planned.
But what if you could get to see those whose desire is to have a bit of what you enjoy? I believe that would help you see the need to be grateful for how much you have achieved and keep striving hard to be better.
10. AVOID ALCOHOL AND DRUGS:
When faced with difficult situations times, people tend to want to hit on alcohol and drugs as a way out, but the bitter truth is that it never is a way out because its effect is ephemeral.
Depression spans over a long period of time, so when the alcohol or drug wears out, one would need more doses to relieve feelings of depression and with more doses, there could be damage to the liver and also the body system.
So drugs and alcohol should be totally avoided as a relief mechanism.
Learn to heal slowly with time.
9. EXERCISE HELPS IN CONQUERING DEPRESSION:
From time immemorial, exercise has always helped in keeping people away from various ailments and being physically fit. Likewise, in depressed times, exercise should not be underrated.
Exercise has been shown to improve endorphin levels (hormones that help to improve one’s mood).
The beautiful part about exercise is that one doesn’t need to be athletic to indulge in it as it can be done in various ways such as dancing, swimming, strolling, taking a walk in the park, cycling, and jogging, amongst others.
8. NOTEPAD IS ALSO A WAY TO CONQUER DEPRESSION:
Every day of our life, there are things for which we are or should be thankful, such as being alive, having family and friends that care about us, having a roof over one’s head, having a meal to last you while working to get the next thing, and so many other things.
Well, if you could pin down one or two of these on a notepad, you would see many more reasons to be motivated to want to come out of your depressed state.
Also when going out try as much as you can to go out with the pad so you can also jot things, moments which you are grateful for.
7. EAT HEALTHY:
Food is required by all individuals to go about their daily activities, but it’s not about eating, it’s about eating right.
Depression tends to cause people to binge on more carbs and processed and junk foods. However, to help deal with depression, one has to watch what one consume.
On a plate, take the right proportion of carbohydrates, protein, fruits, and vegetables, and do not forget to drink a lot of water to help flush out toxins to some degree and to remain hydrated.
6. CONNECT WITH NATURE TO CONQUER DEPRESSION:
Taking a day out to connect with the natural environment by going for a picnic or a walk in an environment that has a lot of trees, rivers, hills, and mountains, helps a lot to deal with depression,
as they give one a sense of connection to the very beauty of nature with birds singing, monkeys hopping, and also crickets chirping, among other fun sights to connect with.
5. SUNLIGHT:
Exposure to sunlight helps give a refreshing feeling to the body and also aids in the production of vitamin D which is essential for brain, bone, and heart development.
Depression is always associated with cold feelings, a dark state of mind, and a cloudy mindset.
But the warmth of the sun can quickly change this state, making the person feel better and with a feeling of warmth.
4. SLEEP:
Depression is usually associated with either a less amount of sleep or an excessive amount of sleep.
Whichever the case may be, think of an activity you believe can help you have a better sleep cycle.
For example;
If you are a lover of music, before going to bed listening to some cool songs that give you a sense of calm. With time, after listening to such songs, you would be able to fall asleep with ease and also get quality sleep.
If you sleep too much, set your alarm far away from your bed. So that when it rings, you would have no choice but to get out of bed to switch the alarm off. Another option is to make your alarm tone a song that when played, causes you to get active for the day.
3. POSITIVE MINDSET:
It is said that a man whose mindset has been defeated before a battle, has already started to lose the war.
Depression is just like a war that must be conquered at different stages of the battle, and during each battle, even if it is a loss, a positive mindset has to be maintained.
2. OLD FLAME:
Feelings of depression make us lose interest in things we did love or enjoy doing.
But if you have taken the decision to conquer depression, try as much as you can to flame your passion for those things you have lost interest in.
It would not be easy at first, but with time, healing takes place.
Old memories resurface when you did enjoy such activities and then your consciousness is rebuilt to love those activities again.
1. REDUCE STRESS/INCREASE SUPPLEMENTAL INTAKE:
For what it’s worth,
it has been shown many times that stress hampers healing in individuals from whatever they wish to heal.
So to conquer depression, try as much as you can to avoid being stressed whether physically, emotionally, or mentally. It should be avoided as much as possible.
And also consumption of supplements (omega-3-fatty acid; an essential fatty acid that helps in brain development and boosts mental activity).
Looking at the list, the use of medication is avoided, not primarily because it is not necessary
but because I wish for you to heal without being dependent on drugs.
Most people who opt for drugs such as anti-depressants to help conquer depression, along the line tend to require stronger doses to ward off depression.
But if the need arises, you can make use of it as this list is not exclusive to other conquering depression methods.
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