Depression is a debilitating illness, and is the fourth biggest contributor to the global disease burden according to the World Health Organization. Despite its high prevalence and devastating effects, drug treatments tend to be no more effective than placebo in mild to moderate depression, as demonstrated by a systematic review published in the "British Journal of Psychiatry." With antidepressants showing such low success rates, you may be glad to know that there are a number of lifestyle changes that you may make to treat depression.
Step 1
Adopt a healthier diet; this can have a dramatic effect on your mood. A diet that is high in sugar and refined carbohydrates causes a quick boost to the system, but that boost is followed by a slump in energy and mood. Slow-release foods such as whole grain bread, bananas and sweet potatoes help maintain your energy and emotional levels. Foods that are rich in B vitamins help brain function and can raise your mood, so consider eating more eggs, leafy green vegetables and citrus fruit.
Step 2
Increase exercise. Exercise is known to cause the release of endorphins, chemicals that lead to a natural boost in mood. Although its exact mechanism of action is not known, studies have found that exercise during leisure time is more beneficial than exercise as part of work, and a regular exercise routine must be maintained in order to retain the beneficial effect.
Step 3
Meditate. Mindfulness meditation has been found to be a very successful treatment for depression, especially in cases where the depressed person has not responded to drugs or has had more than one depressive episode. Mindfulness meditation involves training your mind to stay in the present moment, without ruminating on the past or worrying about the future. Buddhist meditation, vipassana or Zen meditation all involve mindfulness; if you would prefer a non-spiritual practice, Mindfulness Based Cognitive Therapy or Mindfulness Based Stress Reduction offer the same benefits without spiritual reflection.
Step 4
Try light therapy. Full spectrum light has been found to be as effective as antidepressants for seasonal affective disorder, a form of depression that is more common in winter and in colder climates. Light therapy involves spending a few hours per day in front of a "light box," a specific type of lamp that emits the same type of light that comes from the sun. Light therapy has also been shown to alleviate nonseasonal depression and may also help reduce insomnia and jet lag. It is thought that light therapy may stimulate production of the neurotransmitter melatonin, which may in turn influence mood.
