Natural Treatments for Depression

Natural Treatments for Depression
Depression and addiction frequently go hand in hand. Both problems are treatable, and with the right support and information, you can resume your healthy, happy, drug-free lifestyle.

Most doctors treating patients today rely on antidepressants as part of a comprehensive treatment program for depression. That’s no surprise; research reveals that antidepressants have saved thousands of lives since they first became available. However, many patients want to explore other options for a variety of reasons—from a wish to avoid more medications to a desire to become more in touch with one’s feelings and live a mindful life.

For those patients, there are many treatments for depression that are natural, and involve neither drugs nor a prescription. If treating your depression without medication is among your goals, trying natural treatments for depression may be worth investigating.
What is a Dual Diagnosis?
Depression is among the most common disorders in the nation. According to the Centers for Disease Control and Prevention (CDC), in any given two-week period, at least 7.6 percent of Americans age 12 and over are suffering from depression. The National Institute of Mental Health (NIMH) states that a combination of biological, environmental, genetic, and psychological factors cause depression.

Dual diagnosis refers to someone who experiences mental illness and a substance abuse disorder at the same time. Dual diagnosis is very common, because so many people struggling with mental health issues turn to drugs or alcohol to cope. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), as of 2014, about 43.6 million American adults—that’s just over 18 percent—experienced some type of mental illness. That same year, about 20.2 million adults, about 8.4 percent, had a substance use disorder. About 7.9 million people were dealing with both mental health and substance abuse disorders, and The Journal of Clinical Psychiatry reports that as many as one in three American adults that suffer from both depression and alcohol or drug addiction.

Depression can range from mild to severe, and any depression at all can exacerbate existing health problems and cause new ones. Depression can suppress your immune system, and lead to self-harm and even suicide. Clearly, seeking treatment it is vital for people suffering from depression.
Recognizing Depression
We’re all sad sometimes. However, there is a world of difference between feeling sad at times and suffering from clinical depression. According to the American Psychiatric Association and the Diagnostic and Statistical Manual of Mental Disorders V, symptoms must last for at least two weeks to achieve a diagnosis of actual clinical depression. Symptoms may include anxiety, difficulty concentrating, feelings of hopelessness, general irritability, loss of appetite, loss of energy, sleeping too much or too little, and more.

People suffering from depression are often desperate to escape their feelings and negative emotions, and in some cases they turn to drugs and alcohol to cope. This can escalate into substance abuse and addiction.

A dual diagnosis demands special care. It is tougher to treat either of these conditions in the presence of the other, and simultaneous treatment is essential to success. If your treating healthcare professionals are not yet aware of your depression, mention it to them right away, even if you’re not sure it’s related to your substance abuse.
Natural Treatments for Addiction
There are many alternatives for depression treatment that do not involve drugs at all, and for some people they are effective. They can also supplement treatment with anti-depressants, because they carry no inherent risks themselves. Please remember as you explore your options that there is no shame in needing help of any kind, including anti-depressants; don’t let a desire to treat yourself naturally put you in danger.

That said, a careful trial and error process can help you explore natural treatments for depression. For some people, a combination of several of these treatments may be enough to keep depression at bay. Research shows that antidepressants help people with moderate to severe depression more significantly than people with mild depression; keep this in mind as you consider your expectations for alternative treatments.
Cognitive behavioral therapy
Almost anyone can gain a lot by working one on one with a therapist. Cognitive behavioral therapy, also known as talk therapy, will show you how thoughts trigger emotions, and help you to control how your thoughts specifically arise, triggering you under the right (or wrong) circumstances. By learning how to moderate your thoughts and reactions, you may be able to reduce the incidence of depressive episodes, or avoid them.
Support groups
It feels good to meet regularly with others who are experiencing depression. Support groups allow you to feel the support of others, and improve your own mental health by supporting them. They also give you a place to vent and learn how others are coping.
Exercise
Exercising isn’t just great for your body; it’s also great for your mind. Exercise prompts your brain to produce endorphins, chemicals that give you a feeling of euphoria. Endorphins also act as sedatives and analgesics, reducing the pain you perceive, without reducing your alertness.
Light therapy
Seasonal Affective Disorder (SAD), one specific type of depression, arises during the dark winter months when natural light is scarce. Light therapy, also called phototherapy, can benefit most people with SAD, or those who live somewhere cold and gloomy for much of the year. Light boxes for this kind of therapy emit an alternative to natural light which can ease symptoms of depression when used regularly.
Meditation
New research suggests that meditation may help people with mild and subthreshold depression. Even for those with more serious problems, learning to meditate allows a deeper awareness of thoughts, emotions, and their origins. For example, meditation can help you see thoughts that happen “automatically” as part of a larger mental process, and this can in turn support your therapy and allow for a more measured reaction.
Yoga
Yoga, like meditation, promotes mindfulness and a more meaningful level of personal awareness. Combined with the endorphins the physical part of yoga produces, the practice itself can help people feel more balanced, sleep better, and cope with anxious and depressed feelings more readily.
Making the Decision That’s Right For You
Treating depression without anti-depressants will not be effective for everyone. However, if you are working to cut medications out of your life as you pursue your recovery from addiction, these options may be worth trying.

Even if you do take medication, these natural remedies are safe to use and can help eliminate your depressed mood. It’s different for everyone, so work with your healthcare provider to identify what the right treatment approach for you. With strong support and an effective treatment program, you can overcome both depression and addiction, even at the same time.

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