Depression is a mental illness that millions of Americans are diagnosed with every year. For these people, the usual course of treatment begins with a prescription for an antidepressant. An article published by "USA Today" reports that 27 million Americans take some type of drug for this disorder. However, these drugs are not without their share of adverse side effects, leaving many to ponder what, if any, alternative treatment options may be available.
Light Therapy
The National Alliance on Mental Health (NAMI) states that light therapy may be as effective as antidepressants in the treatment of depression. It has been utilized for many years for those who suffer from seasonal depression. This is a condition which strikes when the days become shorter and the nights longer. However, the NAMI now believes that it may work for anyone. It simply requires being exposed to 30 minutes worth of artificial light each day. While antidepressants typically take a month or more before reaching maximum efficacy, light therapy works immediately, boosting the mood of the patient.
It has been speculated how this works and the answer seems to lie in the body's inner clock. When this clock becomes out of sync, so-to-speak, the body produces an excess of melatonin. This is a hormone, that, when out of balance in the brain, wreaks havoc with mood and energy levels. The exposure to artificial light appears to reset this clock, helping restore melatonin balance, thus preventing depression.
Physical Activity
Marcelle Pick, OB/GYN NP of Women to Women recommends receiving a good daily dose of exercise. She states that you simply need 15 to 20 minutes a day, in the form of a moderately paced walk, to boost your mood and prevent depression. It helps release endorphins in your brain, which creates a feeling of euphoria while reducing stress.
Slowly work up to 30 minutes of exercise a day, six days a week. Try using light hand weights in conjunction with your aerobic workout for maximum relief of your depressive symptoms.
Aromatherapy
Aromatherapy may be an effective, alternative means of treating depression. Certain smells may have an effect on your mood and alter your levels of energy. Depression Guide recommends surrounding yourself with the sweet scents of flowers, such as jasmine and roses, if you suffer from mild depression. For more severe forms, lavender and German Chamomile oils may help relax you, while the smell of frankincense and sweet marjoram may help reducing stress levels.
Talk Therapy
Never underestimate the therapist. According to the NAMI, talk therapy, also known as cognitive therapy, has taken a backseat in recent years to the more conveniently prescribed medications. However, medications simply ease the symptoms, whereas therapy helps patients discover the root of their problem while helping them learn coping techniques.
Robert J. DeRubeis, chairman of the psychology department at the University of Pennsylvania is quoted as saying, "cognitive therapy works just as well as medication, even in severely depressed people."
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