As someone who's struggled with depression since I was in elementary school, I've had to look really hard to find remedies that work for me that don't include psychotropic medication or self-medicating. Not all of these may work for you, but they're all worth a try and have helped me from time to time. Most are free, which is pretty helpful if you're broke or on a budget.
1. Going for a walk in the morning
Getting fresh sunlight in the morning helps boost your serotonin and/or dopamine levels so it's physiologically good for depression. In general, it can help get you into good spirits because a) It gets you out of the house which might be a stressor for what's bothering you, and b) You get fresh air. It's a peaceful distraction to listen to the chirping birds, see kids on their way to school, and maybe even a fluffy stray dog on the side of the road; who knows? If you don't like your neighborhood, it may not be the best idea for you, but it helps me sometimes to have a change of surroundings, especially once I wake up to kickstart my day.
2. Visit a dog park, the pet store, the pound, or a friend with pets.
There's something very therapeutic about animals. Studies have shown that petting a furry friend relieves stress and can help to put you in a better mood. I love animals, and for a long time I wasn't able to get a pet and I missed that interaction. Dog parks are free, and the pound will allow you to walk around and see the dogs and cats they have available for free too, same with the local pet store. If you have a friend that already has animals, even better! Or if you have your own, obviously just pet/play with that little buddy if you're feeling down.
3. If you're not able to go on morning walks, still try to get out into nature.
Just like animals have shown to be therapeutic, so has time in nature. If I need to clear my head, I like getting out into "the wilderness". This can be as simple as a walk to the park, or as complex as a walk through the mountains or a drive to the beach. Walking produces serotonin and dopamine because it's still exercise, so it can be beneficial if you're feeling down. Again, pay attention to the little things: the leaves, a barking dog, the wind through your hair, etc. It can be a clearing activity if you allow it to be. It can be nice to bring a journal along as well, or listen to some music.
4. Drink some Chamomile Tea
Chamomile (and other type of stress relief teas) can be helpful for when you're feeling depressed, as well as if you have anxiety. If you don't already own any, you can usually get some for relatively cheap at the grocery store (less than $7). My favorite brands personally are Celestial Seasonings and Yogi which should be available at your local grocery (Ralph's, Walgreens, Rite-Aid, etc.) Also, try to avoid adding too much sugar. This can result in a "crash", and negatively affect your mood more.
5. Get Your Vitamins Together
Depression can also be worsened by a poor diet, and it can be hard to gain the nutrients when depressed because eating is probably not high on your priority list. If that's the case, there are vitamin supplements that can be helpful with boosting serotonin and general good-feelings. Omega-3 fatty acids and vitamin B-12 (which are not only beneficial for depression, but also for Bipolar Disorder), Vitamin C (helps with energy and positive moods), and Magnesium are great vitamins to try out. These are usually in multivitamins and can be found cheaply (less than $20) at discount stores like Target, Walmart, etc. I take vitamins daily and usually see a difference if I've been skipping days.
6. Dance Around the House!
It might sound silly, but putting on your favorite song and dancing/singing around the house will probably make you feel better. You might even end up dancing for much longer than you originally thought. Maybe 5 or 6 songs in, instead of just one.
7. Journal
Processing your emotions through writing can be really helpful with taking the power away from them. I've found journaling at least once a week is really crucial for me, and if you might find that the more often you journal, the better you might feel too. Along with journaling, I've found writing, drawing, and poetry have been helpful as well. All can help to create a meditative state.
Lastly, know that alcohol and virtually all "hard" drugs (cocaine, MDMA, ecstasy, opiates, etc.) are the quickest way to ruin your dopamine and serotonin. If you're going through a really shitty time, it's best to try to avoid them, and if that's not possible, to only use them in small doses. Same goes with caffeine and large amounts of sugar.
Don't forget mindfulness meditation. It's really good for your mental health. It's even more promising than anti-depressants according to some studies.
http://blogs.scientificamerican.com/guest-blog/what-does-mindfulness-meditation-do-to-your-brain/
https://en.wikipedia.org/wiki/Brain_activity_and_meditation
https://en.wikipedia.org/wiki/Neural_mechanisms_of_mindfulness_meditation
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I agree! Meditation is definitely good too. I wanted to create a separate list later on spiritual focused remedies I've found for mental health issues, and figured I'd include it in that one. Although meditation isn't necessarily spirituality focused, I figured it'd make more sense in that later post.
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Yes mindfulness and vigorous exercise probably have the most evidence to support them along with psychotherapy like CBT (and medication obviously for more severe cases).
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This is a good list of things to try for depression. Thanks for posting!
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Thank you! Glad you enjoyed it.
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These are some wonderful insights, but I wonder how this would be applied to those with physical disabilities. I agree with what @danieldm said on the important of meditation. I also find that breathing excercises are theraputic for those suffering from anxiety or depression.
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Very true about the physical disabilities part. #1, #3, and #6 might be a complicated in that context. I will come up with a list soon specifically towards those suffering who also have physical disabilities.
Breathing, grounding, and meditation are particularly helpful too :)
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Depression is a complex entity with myriad etiologies. What this article describes, for the most part, are various forms of behavioral activation; basically forcing yourself to be more active. It's unclear why this might work for some, generally milder, forms of depression. There is evidence, however, that depressive states are associated with less neurogenesis (production of neurons) and that exercise can increases the number of new neurons in the brain.
Other interventions for depression include:
-Cognitive behavioral therapy which attempts to provide the client with insight into how automatic thoughts are tied to often untrue beliefs that perpetuate the depressive state.
-Interpersonal therapy which addresses depression in the context of the clients relationships or identity (role). There are generally for types of problems that interpersonal therapy : role dispute, role transition, grief, interpersonal deficits.
-Antidepressant medications include SSRIs like Prozac, SNRIs like Effexor, NDRIs like Bupropion, and NaSSa's like Mirtazapine are generally thought to work by modulating the neurrotansmitter serotonin. One theory is that there is too little serotonin signaling in the brains of depressed individuals and that these medications normalize serotonin levels.
-Mood stabilizers and antidepressive drugs more specific to Bipolar depression and include lithium, seroquel, latuda, and lamictal. Interestingly, drugs that increase serotonin levels like Effexor can actually flip a depressed bipolar person into a manic state.
-An emerging treatment for depression is Ketamine, which also goes by the street name Special K. No matter, it's proven remarkably effective at treating depression.
-Transcranial Magnetic Stimulation (pulses of electromagnetic waves) of the prefrontal cortex (front of the brain) have also shown promise in treating depression
-By far the most effective is Electroconvulsive Therapy which today is done under anesthesia and today looks nothing like what we all remember from the movies.
-Some have even gone so far as to undergo neurosurgery for their depression.
NOTE: This comment does not constitute medical advice in any way. If you have depression, or are worried that you may have depression, please consult with your physician.
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