Fight depression fast?
Depression affects almost every one of us. Millions of people suffer from this psychological condition. It interferes the daily functioning of those who have it.
In response, medical companies produce drugs which aim to end this problem. However, medical interventions seemingly fail their main purpose. Some antidepressants do not really treat depression.
So what now? Can you do something to alleviate depression symptoms? Can you feel better without taking commercial drugs?
Before talking about the solution, let’s discuss first the very nature of the problem.
What is depression?
Depression is a mental condition that affects the overall life of an individual. It hinders a person to function well.
The biggest problem with depression is that it is hard to assess. The problem emanates from two fundamental reasons.
First, the instrument being used to measure depression is mainly subjective. Every person perceives the same mental state differently.
Second, because the scale is subjective, it is susceptible to social desirability. This makes depression a condition hard to detect through questionnaires.
The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) outlined the criteria for Major Depressive Disorder (MDD).
To be diagnosed with this condition, a person should have the following symptoms for two weeks:
- The feeling of sadness, loneliness, and emptiness
- Loss of interest in activities he/she previously enjoyed
- Loss of weight without a deliberate effort to reduce weight
- Difficulty in maintaining or gaining focus
- Having constant suicidal thoughts and thoughts of death
Although these diagnostic criteria are far from perfect, it is highly recommended that you consult a doctor whenever you experience some symptoms mentioned above.
Professional help can be your best remedy. But aside from medical intervention, you should remember that you are a doctor to your own body. You have the capability to treat your mental and biological condition. In fact, you don’t need medicine to make your life healthier.
So how to fight depression fast without medication?
In order to effectively defeat depression without medication, you need to tune your mind and body first. This may not be easy depending on your commitment. It takes time.
The 5 scientific ways to fight depression without medication
Whether you suffer from depression anxiety or simple burnout, you can always do something to restore balance. Here’s what you can do to build more resilient body and mind:
1. Mindfulness medication
Meditation and mindfulness had already been practiced in ancient years. But only recently that this simple technique is scientifically proven beneficial to health.
Several studies including the one conducted by the University of Exeter, suggest that a 30-minute meditation outperforms antidepressants. This means that the participants who have depressive symptoms got better improvement than those who were given with antidepressants.
Scientific evidence on meditation and mindfulness is still scarce. However, the results are promising.
2. Expose yourself in nature more often
In most cases, your job, your boss, your colleagues, or your relationship causes you stress. Stress will then, if not treated, cause a more serious problem. Spending your leisure time in some activities can be helpful. One of the best ways to fight depression fast is nature engagement.
For decades, research findings consistently suggest the beneficial effect of “forest bathing” to the human mind and body.
The green color of the leaves and grasses could lower stress hormones and blood pressure.
3. Keep yourself active
Exercise impacts the brain by increasing the number of neural connections and better neural connectivity.
You don’t need to spend money to go to the gym. A simple walk or running is enough to lessen depressive symptoms.
4. Eat healthy foods
Foods play an important role not only in physical but also in mental health. Avoid inflammation and replace it with a nutrient-dense diet. Experts suggest Bulletproof Diet. This dietary model helps minimize unhealthy food intake and promotes nutrient-dense and vegetable-rich diet.
5. Eliminate oxidate stress
One of the best ways to fight depression fast is working from the inside. There are many biological processes that happen inside the body that you might not aware of.
For instance, the uncontrolled number of free radicals in the body causes oxidate stress.
Oxidate stress, in turn, cause more serious problems such as Parkinson’s, ADHD, and depression.
The glutathione is an antioxidant that best protects the body from oxidate stress. The only problem is that the body may not have enough glutathione.
However, you can do something to help your body create more defense system. Here are the ways you can do to increase glutathione level:
- Avoid unhealthy fats such as canola, peanut, and other bad fats
- Include fresh herbs, darky colored fruits, and vegetables in your diet
- Increase glutathione by using supplements
How to fight depression fast?
These techniques may help you fight depression. However, these may not guarantee a hundred percent success. But lifestyle modification can be the best alternative.
If you suffer from a serious depressive symptom, do not hesitate to seek professional help.
I’m a licensed psychometrician, author, and blogger. I’m currently working as a University instructor teaching psychology. I love writing and doing psychological research.