depression remedies , In some data it is written that around sixteen million people in United States are suffering from depression annually. Among then large number of people uses antidepressant drugs. The antidepressant drugs help to only moderate to severe depression. It is usually less effective in case of mild depression. In such cases nondrug remedies are used to get rid of this difficulties. The nondrug remedies are generally Exercise, Light therapy , Mood diary, Acupuncture , Support groups, Cognitive behavioral therapy, Fish oil , Meditation, Saffron and Yoga,
1. Exercise (depression remedies )
AS depression cases occur when people suffer from the situation which he or she does not expect. Such as stresses, tragedy and deep sorry and so on. To get rid of such situation one has to avoid thinking negatively and taking everything which has happen is for the betterment of coming future. To get rid of this exercise is one of the best alternatives. It relieves depression by altering the mood-regulating brain chemicals norepinephrine and serotonin. It also releases the endorphins which is responsible for the runner’s high that some experience. Psychiatrics recommends regular exercising for about 20 to 30 minute is very fruitful. One can do any type of exercises like Aerobic exercise, walking on a treadmill and doing morning walk.
2. Light therapy(depression remedies )
Some people may have depression during dark days of winter, he may be prone to a type of depression called seasonal affective disorder. For the people suffering from this type of depression light therapy is fruit ful. In this therapy one has to sit near a brightly lit box that mimics outdoor light. Duration of therapy depends upon the severity or degree of depression. Initially it starts from 15 minute and then extended to 2 hours daily. This therapy is useful in giving comfort to the patient. This type therapy does not cure depression permanently.
3. Mood diary (depression remedies )
Positive thinking is one of the best therapies for depression. But for a depressed people taking everything positively is very difficult. Hence teaching to take things positively can relieve depression. Dr. Doraiswamy a great psychiatrics recommends keeping a mood diary. This is a kind of tool that helps. To train someone to keep track of positive things that are happening in their lives and not let single negative events wear them down. According to him mood diary keeps negative events in perspective and serves as a reminder that good days do happen.
4. Acupuncture (depression remedies )
Acupuncture is now popular for the relief of many kinds of diseases and particularly for the pain stress relief and neurological issues. As it is well known that the in depression stresses plays very vital role in increasing the stage of depression. Although there is not much data that proves acupuncture relieves depression but experts and many research on it suggest that it might help. In University of Arizona a study on 33 women with depression found that 64% of participants went into reduction after acupuncture compared to 27% in the no-treatment group. In another studies as stated in the Journal of Affective Disorders that 70 patients with a major depressive disorder who were already taking an antidepressant have shown more improvement who had acupuncture, compared to those who did not have.
4. Support groups
Counseling plays very important role in reducing or some time curing the stage of depression. Dr. Doraiswamy says the Support groups used to be standard in psychiatric settings. This is an excellent way to help and treat mild forms of depression. The responsibility of this group is give education on depression, community support, and an opportunity to learn from people dealing with similar issues. Shearing regarding the feeling which gives sorrow with different people can provide some relief. Family support is very essential for the people who are suffering from depression.
5. Cognitive behavioral therapy (CBT)
CBT is based on the fact that feelings trigger moods. Being aware of the thoughts and learning to change destructive patterns could alter the way your brain works and your reaction to situations. This is a kind of sophisticated education for people with depression. CBT is Short-term therapy generally lasting for 10 to 20 sessions. Cognitive behavioral therapy is as effective as medication in treating mild to moderate depression.
6. Fish oil
Omega-3 fatty acids found in fish contains salmon, albacore tuna, and herring. Studies on fish oil are indecisive but it is thought that deficient in fatty acid at certain times can cause mood swings and depression. Doctor may suggest eating salmon or other fatty fish at least twice a week. The reason behind this is that some fish are high in omega-3 fatty acids. These healthy fats are beneficial for the variety of heart, brain and other health issues. Hence the consumption of diets with high omega-3 lowers the rates of depression.
Studies on depression suggest that meditation may help in preventing depression decline. Since the meditation concentrates sole and mind. In this process one used to concentrate their feeling in a point and this gives person strength to get rid of different negative thoughts coming to their mind and soul.
Mindfulness based mental therapy combines traditional meditation with reasoning behavioral approaches. In a study where two group people were treated with antidepressants until their symptoms subsided. one group allowed continued taking the medication while another one regimen of meditation therapy. Setback rates for people using meditation were the same as those taking antidepressants (around 30%), and lower than those on a palliative (around 70%) in one study. In second study 47% of the meditation group relapsed compared to 60% of the people on antidepressants alone.
Journal of Ethnopharmacology has suggested that saffron may increase the levels of serotonin and other chemicals in the brain. In a study on this has found saffron is effective as fluoxetine in reducing symptoms of depression. The result on this has shown less side effects including sweating and sexual dysfunction than those taking fluoxetine.
Yoga may alleviate stress and symptoms of depression. Studies have shown that in both people with emotional distress and major depression yoga is helpful. Since Yoga decreases stress, hostility, anxiety, depression, boost energy, Sleep quality, and well-being. Hence yoga is consider as a simple low-risk tool for improving depression.