The United States has been criticized for its societal stigma against people with mental illnesses. Research by the National Institute of Mental Health revealed that one in four adults suffers from a mental illness each year. Additionally, 14.8 million adults suffer from some form of depression. Psychotherapy in conjunction with medication are the primary components of a treatment plan for chronic or severe depression; however, an emphasis on medication over therapy has been criticized.
If you suffer from depression and prefer a more natural method of treatment, there are things you can do to improve your symptoms.
Step 1
Change your perception about depression. Depression is an illness not unlike a cold. Although there may not be a cure, there are treatments. Remaining hopeful that your symptoms will improve allows you to think positively and be open to addressing the cause or causes of your depression.
Step 2
Visit your doctor. Have regular checkups to ensure that your depression isn't being caused by a physiological or biological issue or as a side effect from another medication.
Step 3
Maintain a healthy diet. Fresh fruits and vegetables and whole grains are natural fuel for your body to feel energized and more mentally alert.
Step 4
Treat yourself with dark chocolate. Chocolate has been found to increase serotonin. Low serotonin levels can cause a change in mood. In addition to helping you feel good while eating a treat, the dark chocolate contains less fat and more antioxidants than milk chocolate, so it's better for you.
Step 5
Take a daily multivitamin and a supplement that contains vitamin B6. Vitamin deficiencies can counteract the balance of your brain chemicals. Vitamin B is essential to a healthy nervous system. A vitamin B deficiency could cause a change in mood.
Step 6
Stay active. Exercise daily for 20 to 30 minutes. Exercise positively affects chemicals in your brain, which ultimately affect your mood. It doesn't have to be an elaborate workout. Cardiovascular activity such as brisk walking promotes cardiovascular health and increases brain activity. Exercises such as yoga can be calming if you're experiencing anxiety or sadness.
Step 7
Write in a diary or journal. Journaling is empowering because you can write exactly how you feel without any repercussions. You don't have to share your journal with anyone and you can write about whatever you choose. It is sometimes easier to write things than to say them. Review your journal entries over time to identify possible triggers or positive influences on your mood.
Step 8
Aim to get six to eight hours of sleep per night. Being tired or fatigued can have a direct effect on your mood and exacerbate symptoms of depression.
