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Oct 12, 2023 · Research published in the Journal of Clinical Psychiatry found that music therapy, when used in conjunction with standard treatments, can significantly reduce depressive symptoms and improve overall functioning. The mechanisms by which music affects mood and emotions are complex and multifaceted.
This is a high-quality randomised trial of music therapy specifically for depression and the results suggest that it can improve the mood and global functioning of people with this disorder.
- Anna Maratos, Mike J. Crawford, Simon Procter
- 2011
- Overview
- Get More Sleep
- Cut Back on Caffeine
- Get More Vitamin D
- Try Natural Remedies
- Tap Into Your Spirituality
- Get More Exercise
- Avoid Alcohol
- Eat 'Good Mood' Food
- Change Your Thoughts
For many people living with depression (it's estimated that 1 in 5 U.S. adults have received a depression diagnosis in their lifetime), prescription medications can be life-saving drugs. Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) like Prozac (fluoxetine) and Zoloft (sertraline), are the most widely prescribed medication for depression, and while they are often effective, they can have side effects and be expensive depending on your health insurance coverage.
There are many ways to counter some of the symptoms of depression that don't involve prescription medications. If you have depression, you might like to try managing it naturally without medication or supplement your antidepressant with other options. If so, check out these natural alternatives and then talk to your doctor about which might make sense as part of your treatment regimen.
This article discusses some natural treatments that may help fight depression including lifestyle changes and supplements. It also covers other strategies you might try such as practicing mindfulness or enhancing your home environment.
The Best Online Help for Depression of 2024
Sleep and mood go hand in hand. Get too little of the former and the latter is bound to be affected whether you have depression or not. To support your emotional well-being, make sure you have what sleep experts call "good sleep hygiene."
This means you keep consistent bedtimes and wake-up times, your bedroom is set up for sound sleep (it's dark, quiet, and uncluttered), you have a relaxing bedtime routine that doesn't involve sitting in front of a screen, and so on.
The relationship between sleep and depression can be complex. Not only is poor sleep thought to contribute to the onset of depression, but depression may then cause low quality sleep.
Whether you can't seem to get any sleep or can't seem to stop sleeping, there are steps you can take to try to improve the quality of your sleep:
•Give yourself time to unwind before you go to bed; do something relaxing and avoid stressful tasks or thoughts.
•Go to bed at the same time each night, and set an alarm so that you wake at the same time each morning.
Coffee, tea, soda, and even chocolate are steeped in caffeine. It's fine to consume a reasonable amount of caffeine in the morning if you enjoy it, but avoid it after late afternoon so it doesn't interfere with sleep.
If you do tend to rely on caffeine, try cutting back gradually in order to avoid unpleasant symptoms of caffeine withdrawal. When you are craving a soda or cup of coffee, try going for a short walk around the block instead.
There's some evidence that a vitamin D deficiency could play a role in depression. If you aren't getting enough vitamin D through your diet and lifestyle (like sun exposure), ask your doctor if you should try taking a supplement.
Certain nutrient deficiencies can play a role in depression symptoms. If you are having a difficult time spending enough time outdoors or if overcast weather conditions make it hard to get sunshine, a supplement may be useful.
Some research suggests that there are natural antidepressants that may help reduce symptoms of depression. For treating mild to moderate depression, dietary supplements such as St. John's Wort, S-adenosylmethionine (SAM-e), and 5-Hydroxytryptophan (5-HTP) may be worth a try.
In the past, 5-HTP has been contaminated with the same peak-x adulterant that led to eosinophilic-myalgic syndrome and caused nearly 300 deaths in Japan. It is important to note that dietary supplements are not regulated by the U.S. Food and Drug Administration, so it is essential to use them cautiously.
Research has shown that St. John's wort is more effective than a placebo at relieving symptoms in those with mild-to-moderate depression.
Omega-3 fatty acids have also been investigated for their potential impact on depression. One 2015 study found that taking omega-3 supplements may help reduce symptoms of depression in both adults and children, although researchers are not entirely sure how or why.
While natural remedies can be good options for depression treatment, you should always consult your healthcare provider before taking them. Just because they're available without a prescription and are touted as natural doesn't mean they're always safe.
Additionally, research on some of these natural antidepressants remains inconclusive and some may cause unwanted side effects or drug interactions. For example, mixing St. John's wort with an SSRI such as Prozac can lead to a complication called serotonin syndrome. Also, SAM-e carries a risk for hypomania/mania in bipolar disorder.
Religion can be an impactful source of support for many people dealing with depression, but there is no need to join a church, synagogue, or mosque unless you wish to. Simple daily practices such as meditation or adding to a list of things you're grateful can help boost mood and overall well-being.
Meditation can have a range of beneficial effects such as lowering stress levels and helping people to become more aware of their thoughts and reactions.
Research indicates that an intervention called mindfulness-based cognitive therapy (MBCT), which combines elements of cognitive behavioral therapy (CBT) with mindfulness meditation, can be helpful in treating depression and preventing future relapses of symptoms.
Studies also suggest that different types of mindfulness meditative practices can also be effective in the treatment of depression.
There are many different types of meditation, but you can get started with a simple meditative exercise with these steps:
1.Sit comfortably.
Getting more exercise doesn't have to mean training for a marathon, but it does mean putting in a half-hour or so of low-intensity activity each day, which has been found to be effective in improving mood and quality of life. Even better, take it outdoors. Fresh air and sunshine are especially healing for folks dealing with a special form of depression known as seasonal affective disorder (SAD).
While research has shown that regular physical activity can be effective in both the prevention and treatment of depression, it can be hard to start an exercise habit when you're depressed. Lack of energy and low mood may mean that you simply feel too fatigued to get up and get active.
Some things that you can try to stick to your habit:
•Enlist a friend. Ask a loved one to walk with you or do another form of exercise at least a few times a week. Having the support of a friend can not only help get you into a routine, but it can also help you maintain those social connections when you are feeling down.
•Remind yourself of the benefits. Getting started is tough, but doing it is something that will help you feel better in the long term.
•Start small. Try walking for just a few minutes each day, then work on gradually increasing your walks.
Alcohol in and of itself is a depressant. Drinking can interfere with sleep, and quality sleep is a key to battling the blues. While alcohol might seem like a quick fix to escape what you are feeling, it can actually make many of the symptoms of depression feel much worse.
Not only that, but it can decrease inhibitions and potentially lead to risky behaviors and bad decisions that can have long-term consequences.
If you're taking any sort of antidepressant, you really shouldn't drink at all. Alcohol doesn't interact well with medication.
If you have been misusing alcohol or other substances and need help quitting, talk to your doctor. You may also have an alcohol or substance use disorder. Withdrawal symptoms may temporarily worsen symptoms of depression, so you may need extra assistance as you go through the recovery process.
What you eat can have a direct effect on how you think and feel. Make sure to eat a well-balanced diet that's rich in nutrients. A nutritionist or dietitian can help you analyze your eating habits and pinpoint potential nutrient deficiencies that could contribute to depression.
Some foods that may be especially beneficial when you have depression include:
•Fish: Research has found that people who ate a diet high in fish were less likely to have symptoms of depression. Fish are high in omega-3 fats, which play a role in helping neurotransmitters such as serotonin work in the brain.
•Nuts: Nuts are also a good source of omega-3 fats and one study indicated that people who ate walnuts were 26% less likely to have symptoms of depression.
•Probiotics: Research is increasingly pointing to a connection between gut and brain health. Foods high in probiotics include yogurt, kefir, kimchi, and kombucha.
Foods That Help Fight Depression
Pollyanna-ish as it may sound, thinking good thoughts can help you feel good. Your thoughts truly do have a direct bearing on your mood. If you're struggling with negativity, consider seeing a therapist to help you learn ways to counter it.
One of the most popular and effective treatments used in the treatment of depression is cognitive behavioral therapy (CBT). This form of psychotherapy focuses on identifying negative thinking patterns and then replacing them with more positive ones. There are different ways that you can practice some of these ideas on your own.
- Nancy Schimelpfening
Aug 8, 2024 · Explore 15 uplifting songs that can help lift your mood during depressive episodes. This curated playlist offers musical inspiration and comfort, making it easier to navigate tough times and promote emotional healing.
Oct 12, 2021 · Using music and imagery together can help uncover hidden emotional responses as well as unleash creativity. Engaging different processes in your brain can stimulate emotional responses that are important to understand when enduring symptoms of depression. You can find online guided imagery videos that incorporate music.
- Absolutely! Music is a wonderful tool that complements treatment for a variety of mental health concerns.
- Make sure that you're in a quiet, comfortable environment that will allow you to focus on the music. Find a place where you can feel comfortable wi...
- You can focus on your thoughts and how your body feels. Ask yourself if you're comfortable, and ponder the emotions that come up as you listen to t...
Jan 19, 2024 · Research shows music can improve your mood and symptoms of depression. It may also strengthen your reception of positive emotions.
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Feb 26, 2024 · Reduce stress. If you’re feeling anxious or stressed, calming music can help to settle your mind. Several studies have shown that when people undergoing surgery hear calming music, they have...
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related to: can music help with depression without medication videoAre You Struggling With Major Depression? Learn About This Treatment Option For Adults. Reduce Symptoms of Major Depression. Learn About This Treatment Option For Adults.
Start your symptom checklist to have a more productive session at your doctor visit. Discuss your symptoms with your doctor. Get the support you need.
Help Your Doctor Better Understand Your Symptoms & See If This Add-On Treatment May Help. Share The Results With Your Dr. To Get The Conversation Started.
