Non-Medicine Treatment Options to Help Major Depressive Disorder

CBT is a type of psychotherapy, or talk therapy. A mental health professional helps you learn ways to change negative behaviors and thinking patterns related to your depression.

Experts don’t fully understand the link between food and depression. But they think eating lots of fruits and veggies, whole grains, fish, olive oil, and low-fat dairy may help. Red and processed meat, sugar, refined grains, and high-fat dairy could possibly raise your chance of depression. More research is needed.

Aerobic exercise and resistance training may also help. Experts suggest at least 150 minutes a week. You can do that by exercising 30 minutes a day, for at least 5 days. Focus on things you enjoy, like walking, swimming, or gardening. Work them into your everyday routine.

This is an option for people with depression and other mental illnesses that haven’t gotten better with other treatments, or for people who need help right away. Doctors send an electric current through your scalp to your brain, causing a short seizure. Your symptoms may briefly improve, but they’re likely to come back. Short-term memory loss is a possible side effect.

This is another choice for people who don’t get better with medication or don’t want to take it. It uses magnetic energy to trigger a part of your brain that balances mood. There are no needles, drugs, or cutting involved. Research shows it’s safe and works well to ease depression symptoms.

Sleeping well is important to your mental and physical health. But depression can make it hard to fall or stay asleep. Or you may snooze too much. Good sleep hygiene, like keeping your bedroom cool, dark, and quiet, can help. Shut off electronic devices 1 to 2 hours before bedtime. That way, the screen’s blue light won’t mess with your body’s release of sleep hormones, like melatonin. Use your bedroom only for sleep and sex.

Long-term stress sometimes triggers depression. But knowing how to manage it makes a difference. Try your best to exercise and eat well. Make time for things you enjoy. If you’re still struggling, don’t be afraid to reach out to your family doctor or a therapist.

Scientists are still studying the effects of relaxation techniques on depression, but many people find them helpful. They can also lessen stress. You can try meditation, massage, or guided imagery. Yoga, deep breathing, and tai chi are options, too.

Studies suggest supplements like St. John’s wort and ginkgo biloba may ease symptoms. More research is needed.

Alcohol and psychoactive drugs (also called recreational drugs) are known to trigger depression. They could even worsen your symptoms and make depression harder to treat. Talk to your doctor or therapist if you need help giving up drugs or alcohol.

Some believe your mind and body work together to keep you healthy. Acupuncture is a Chinese healing method where a provider sticks thin needles into your body to ward off and cure disease. They trigger the release of natural chemicals to fight the illness or symptom.Reflexology is pressure applied to different points on your body, like your ears or feet.