Advertising
Advertising

8 Effective Ways That Can Help Fight Depression (Without Drugs)

8 Effective Ways That Can Help Fight Depression (Without Drugs)

When you look around our societies today, almost everyone is on antidepressants or knows someone who is. People who are depressed suffer from dominating sadness, a blue mood, emotional numbness, empty feelings, anxiety, hopelessness, loss of self-worth, indecision, or some combination of these. When you’re depressed, it often feels like nothing in the world can make you feel better.

Antidepressant medications help to manage depression, but these drugs often only treat the symptoms of depression and not necessarily the causes. Sometimes you may need to do more than take a pill to lift your mood and beat depression to feel good about yourself again.

Here are eight ways that may help fight depression (without medications) so you can enjoy life again.

Advertising

1. Share what you’re going through with people you love and trust.

Don’t feel embarrassed confiding in a friend or voicing your struggles. Talking about your problems or worries is not a self-centered or self-pitying endeavor; it’s an act of courage. It can be the best thing you do for yourself to lighten the burden and begin the process of regaining your happiness. The people you talk to don’t have to be able to fix you, they just need to be good listeners. Sometimes all we need is a listening ear.

2. Keep a “thought log.”

Whenever you experience negative thoughts or sudden burst of sadness, jot down the thoughts and what triggered them as clearly and succinctly as possible. The act of writing down your worries is calming and therapeutic. Review your log when you are up to it. Read it with an open mind. Consider if the negative feelings were truly warranted. Question if there’s another way to view the situation. Worries and doubts oftentimes dissolve under scrutiny. If that happens, that’s great. However, if the worries are based on genuine risks, take additional measures to manage them.

3. Redirect your focus to the positive.

Of course, this is easier said than done when you have depression. That said, studies show that when people pay more attention to the positive it leads to improved moods due to a corresponding increase in their serotonin levels. An imbalance in serotonin levels may influence mood in a way that leads to depression. One technique that can help to redirect attention to the positive is meditation. Meditation has been shown to increase dopamine levels, serotonin levels, and boost feelings of happiness. Use meditation to “turn on” a state of happiness that can replace sadness. You can also try Heart Math training, which has been shown to strengthen the part of the brain responsible for turning on the “happy state.”

Advertising

4. Go outside more.

The importance of regulated sunshine and light exposure for lifting moods (as well as energy levels) is huge. Light increases your productivity and happiness. Studies show bright light exposure may also help increase serotonin levels in the brain and alleviate depression symptoms. Aim for at least 15 minutes of sunlight a day to lift your mood. If you live somewhere with little winter sunshine, think about installing some halogen bulbs in your work area or getting a wakeup light.

5. Practice relaxation techniques.

As already hinted, daily relaxation practices bring real benefits to people with depression. They increase dopamine levels, which reduces stress and increases feelings of happiness and well-being. A daily relaxation practice can help relieve symptoms of depression. Apart from meditation, try relaxation practices like yoga or tai chi to calm your mind and increase your energy. You may add a motivational element to some practices by repeating a mantra or a word or phrase of self-affirmation as you move.

6. Get the right kinds of exercise.

A review of many of the available studies concluded that exercise is extremely effective for improving both mood and depressive symptoms. So much so, some government agencies are prescribing exercise instead of antidepressants, explaining that “the risk–benefit ratio is poor for antidepressant use in patients with mild depression.” So get exercising. Aim for about 30 minutes of exercise per day. You don’t have to sweat strenuously. You’re not training for the Boston Marathon. Exercises that are continuous and rhythmic (rather than intermittent) are good choices. This gives you lots of options like walking, swimming and stationery biking.

Advertising

7. Change the types and amounts of food you eat.

This is possibly the most effective way to fight depression and improve mood. Studies show that consuming a diet high in omega-3 fatty acids, clean saturated fats, and moderate amounts of animal protein can give your body what it needs to improve mood. Some of the proteins in whey or milk serum can actually improve mood after just a few hours. In cases of light to moderate depression, tryptophan can also help to improve mood. Even in healthy individuals who are slightly more irritable than usual, small amounts of tryptophan can make them less irritable and more agreeable.

8. Adopt a pet.

Nothing can replace the joy and pleasure of human-to-human connection, but pets can bring a lot of joy and companionship into life. They help you feel less lonely and isolated. Caring for a pet can also take your mind off your own troubles, forcing you to get up and about more. Let’s face it, if you get a dog you’ll have to walk them sooner or later. All of these examples are powerful antidotes to depression.

Bottom line:

If you find your depression is getting worse, seek help from a physician as soon as possible. If you know someone who seems to be showing symptoms of depression, encourage them to see a doctor.

Advertising

Depression is an illness (not just a mood) that can be treated. You can feel better!

Featured photo credit: Sad and depressed young woman via shutterstock.com

More by this author

David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

25 Memory Exercises That Actually Help You Remember More 10 Amazing Health Benefits Of Beer You Probably Never Knew 15 Funny Idioms You May Not Know (And What They Actually Mean) Great Leaders Remember to Offer These 10 Things All The Time 10 Things a Real Man Does When He’s in a Relationship

Trending in Health

1 Expert Advice That Will Teach You How to Increase Your Metabolism 2 27 Healthy Pressure Cooker Meals (with Easy Recipes) 3 10 Ways a Silent Retreat Improves Your Mental Health 4 What’s the Best Tea for Sleep? 7 Recipes to Try Tonight 5 The Best Foods to Eat and Avoid When You Have Diarrhea

Read Next

Advertising
Advertising
Advertising

Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

Advertising

5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

Advertising

9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

Advertising

Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

Advertising

17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

Read Next