By Tricia Moceo
Being sad is a normal human emotion. It’s natural to feel despondent when someone you love dies, or you’re dealing with life-altering events such as an illness or divorce. While these challenges are never forgotte,n the subsequent emotional distress usually dissipates over a normal period of time. However, if your sadness is constant, intense, and never seems to go awa,y then you may be suffering from depression. In this article, we will explore some treatment options and solutions for depression that can help you recover both safely and effectively.
A recent study revealed that depression was prevalent in 1 in 10 Americans. Overwhelming feelings of sorrow and a loss of interest in activities that were once enjoyable are common symptoms of depression. If you are suffering from depression, you may begin abusing substances in hopes of relieving the disparaging feelings. However, self-medicating with drugs and alcohol will exacerbate the symptoms of depression, Making overcoming depression even more challenging. This may ultimately lead to persistent feelings that life isn’t worth living. Fortunately, there is a way out. Solutions for depression include proper diagnosis and treatment, which can help individuals regain control and improve their well-being.
Here are the 5 most common solutions for depression:
Living with depression can feel like living under a dark, desolate, isolating cloud of doom. However, even the most severe depression is treatable. If your depression is interfering with your quality of life, it is extremely important that you seek professional help. It is important to remember that just as depression affects each individual differently, there is no one-size-fits-all approach to treatment.
Becoming well-informed about the various treatment options and solutions for depression will empower you to make the right choices for your mental health. With the right support, you can begin overcoming depression, improving your well-being, and reclaiming your life.
Medication Management
One of the most common solutions for depression is the use of antidepressants. There are various prescription medications utilized in in the treatment of depression. These drugs work by balancing chemicals in your brain called neurotransmitters that affect mood and emotions. A few of the most common medications used for treating depression are:
- Selective Serotonin Reuptake Inhibitors (SSRI’s)
- Serotonin-norepinephrine Reuptake Inhibitors (SNRI’s)
- Atypical antidepressants
- Serotonin modulators
There are several categories of antidepressants, and the best way to determine which one may help you in overcoming depression is to consult your psychiatrist or physician and obtain a prescription. Antidepressants take an average of 2 to 4 weeks before you will notice a change in your mood. Most people with depression find that medication is an effective treatment method. However, you may still wonder, is there a cure for depression? Learn more about available treatment approaches
Therapy
Therapy can be a very effective treatment for depression and is one of the widely recommended solutions for depression. Most therapists require you to meet with them in person on a regular basis or through telecommunication over the Internet. Weekly sessions can help you deal with stressful situations, address negative beliefs, cope with challenges, and increase self-esteem—all of which are essential in overcoming depression.
There are various types of therapy that have proven helpful, such as:
- Cognitive Behavioral Therapy (CBT)
- Eye Movement Desensitization and Reprocessing (EMDR)
- Group Therapy, provides a safe environment to share your feelings with people who can relate to your struggles, making you feel less alone.
Another available therapeutic option is online depression treatment. This has gained popularity in the past few years. Especially since the onset of COVID-19 and constantly evolving technologies. Online treatment makes solutions for depression more accessible from the comfort of one’s home.
You may ask: “Why would someone seek online treatment instead of in-person treatment?” The reality is that many individuals do not have access to depression treatment in the vicinity and, instead of using distance as a barrier to seeking help, choose to participate in online treatment. Additionally, for someone suffering from depression, leaving the home can be intolerable. Online treatment eliminates the need for an individual to leave the home and still allows for therapeutic interaction.
Lifestyle Changes
In addition to medication and therapy, making positive lifestyle adjustments can be one of the most effective solutions for depression. Changing negative behaviors and habits can significantly help in overcoming depression and improving overall well-being.
Some of these changes would be:
- Get a Routine: When you’re depressed, your days become similar in their lack of enjoyment and hard to distinguish from one another. Setting a daily schedule can help you get active and become involved with your life. Your routine could include: getting up at the same time every day, scheduling an activity for each night of the week, getting up to shower, and making one phone call a day to a supportive friend or relative.
- Set Goals: A major symptom of depression is the sense you can’t accomplish anything, and because of that, you feel bad about yourself. Setting small daily goals such as making the bed, taking a shower, or going for a walk can help contribute to overcoming depression. Accomplishing these small tasks can build confidence and gradually improve your mood.
- Eat Healthy: When you’re depressed, the last thing you probably want to do is eat healthy. Regrettably, eating overly processed foods like fast foods and sugary sweets may be adding to your depression. Processed foods contain refined carbohydrates that have no nutritional value and unhealthy levels of sugar and salt. Clinical studies have found that a diet high in refined foods impairs brain function and encourages depression. Eating healthy foods has been shown to reverse these issues. What you eat directly affects your brain and your mood.
More wellness solutions
In addition to therapy, medication, and lifestyle changes, there are additional solutions for depression that focus on overall wellness. These strategies can complement other treatments and help you in overcoming depression more effectively.
- Avoid Drugs and Alcohol: People who suffer from depression desperately want to alter the way they feel. Many turn to drugs and alcohol as a solution. Unfortunately, alcohol, tranquilizers, and opiates act as depressants to your nervous system and make your symptoms worse. Amphetamines can give the illusion they reduce depression, however, the comedown, the physical toll on your body, and the withdrawal result in an even worse depression. Instead of self-medicating, it’s important to seek healthier solutions for depression that support long-term recovery.
- Exercise: Regular physical activity is one of the most effective natural solutions for depression. Exercise boosts the naturally produced endorphins that your body uses to help you feel better and less depressed. Endorphins interact with your brain’s receptors and trigger positive feelings. Exercising, especially outdoors and in sunlight, invigorates your body. You don’t need to compete in a triathlon; even a simple 30- to 60-minute walk a few times a week can help in overcoming depression by increasing energy levels and promoting positivity.
- Sleep: It’s recommended you get 6 to 8 hours of sleep a night. But depression can make it hard to sleep, and with too little sleep, your depression can get worse. This is where setting a routine can help. Try going to bed and getting up at the same time every day .Avoiding naps, limiting screen time before bed, and creating a calming nighttime routine are all helpful solutions for depression that can improve sleep quality and overall mental health.
Meditation
Stress and anxiety are major triggers for depression, but meditation has been shown to help reduce depression symptoms by altering how your brain responds to these feelings. When you’re stressed, the body produces a hormone called cortisol, and meditation lowers cortisol. During meditation, your brain also produces theta waves that usually only occur when you’re asleep and alpha waves like when you’re daydreaming. When your body gets as relaxed as when it’s sleeping or daydreaming, it starts producing dopamine, a neurotransmitter that’s released into your body during pleasurable situations. If you add all those together, meditation is probably the best natural treatment for reducing depression.
Challenging Negative Thoughts
A significant part of overcoming depression involves shifting the way you think. When you’re depressed, you embrace worst-case scenarios and obsessively dwell on the negative. Challenging these negative thoughts is a common treatment for depression. You feel no one loves you, but what real evidence do you have? You think you’re a worthless horrible person, but is that really the truth? However, one of the most effective solutions for depression is learning to challenge these thoughts.
When the thoughts come, say, “No, we’re not doing this today.” When you’re telling yourself what a terrible person you are, think about how you would respond if a friend talked about themselves that way. You would probably ask them to stop being so negative. Apply the same logic to your own thoughts. It takes practice, but if you address the negative thoughts head-on, don’t embrace them, or indulge, they’ll eventually become less persuasive.
The majority of people suffering from depression will not see a doctor or a therapist or ask anyone for help. Left untreated, depression can be detrimental to your mental and physical health. The overall consequences are not worth the risk. If you are depressed, feel that you may be depressed, or just can’t seem to find joy in anything—it’s probably time you talked with a professional.
Get The Assistance You Deserve in California Today
Our compassionate team at CAST Treatment Centers understands that depression affects each individual differently, which is why we offer comprehensive treatment options for all of our clients. If depression is interfering with your quality of life, contact us today to learn more about our comprehensive depression treatment programs.
