If you’re someone living with depression or anxiety disorders, medications might feel like the only thing keeping you going. Medication is powerful and can be life-changing. Taking medication should never be a cause for shame. However, certain circumstances or medical reasons may not allow a person to take medication. In that case, there are many ways to cope with depression and anxiety without medication.
At Pasadena Villa, we provide treatment for people with depression and anxiety, offering cognitive behavioral therapy treatments, support groups, and more. We’re uniquely aware of what it takes to fight mental health conditions. Below are six ways to cope with depression and anxiety without using medication (that can also support your mental health journey if you do use medication).
Find Ways to Provide Meaning to Others
Depression and anxiety can make it tough to perform everyday tasks and duties for yourself, but you can combat that by finding ways to provide meaning for others as well. Remember, meaningful acts don’t have to take up a ton of time or require a lot of energy. Consider spending time with friends and family who need it or advising others about things you’re more knowledgeable about. Simply taking on the task of helping someone else can make some of the worst days feel that much better.
Take On Added Responsibilities
Mental health conditions make it tough to focus on your daily responsibilities and tasks, especially on some of the harder days. It’s not bad to take a day to yourself, but these conditions have a way of making one or two days turn into one or two weeks. Added responsibilities are a great form of medicine to provide individuals with a sense of accomplishment and glory at the end of the day. Whether you enact simple tasks or write down your daily goals in a journal, find a way to remind yourself at the end of each day that you completed a full slate of work that needed to be done.
A Good Night’s Sleep
A good night’s sleep is sometimes all it takes for a great and energetic day. A poor night’s sleep can ruin an entire week. Depression and a lack of sleep go hand in hand, as poor sleep can often lead to depression, and depression can also cause poor sleep. It might feel difficult to fall asleep once you get in bed, but finding a good sleep habit and keeping your environment conducive to sleep is a great way to knock out early.
Practice relaxation techniques before bed or focus on a more calming task to complete before bedtime. Sleep and wake up around the same time each night, and keep your bedroom dark, quiet, and clean. With these routines, your body will find it much easier to sleep, wake up, and function daily.
Find Alternatives to Caffeine
Coffee is great, we get it, but that doesn’t mean it can’t have negative effects. Caffeine in reasonable amounts is fine, but not many people know what a reasonable amount of caffeine is. Having a cup of coffee in the morning is fine, but there’s no need to take a sip a few hours before bedtime. Try to avoid common caffeinated drinks like tea or soda and focus on other healthier fruits and veggies that pack the same punch.
Stay in the Present Moment
Mindfulness is the ability of people to be present and understand what’s going on in their minds and bodies at any given moment. Being able to rationalize negative thoughts, cravings, and other feelings takes practice, so focus on mindfulness techniques and methods. A lot of the battle when fighting the symptoms of depression is challenging your mind. By living in the moment and understanding how you feel, it’ll be much easier to provide compassion and care for the mind and body.
Exercise
Physical activity is a great natural remedy for the effects of depression or anxiety. Exercising in moderate amounts about five times a week can help improve your mood, form a solid daily routine, and give you responsibility and goals to follow. Supplement exercise by eating healthy foods and pushing yourself through tough days with the reward of knowing you’ll feel much better after a workout.
How to Combat Depression and Anxiety
Depression and anxiety can be difficult to deal with, but it doesn’t mean there isn’t anything you can do about it. Practicing any of these methods is a great way to fight back against the forces that be, but if you need additional help, reach out to a professional treatment center. At Pasadena Villa, we provide specialized treatment for those living with the impacts of depression, anxiety, and other mental health conditions. If you’re struggling to overcome this medical condition alone, call us or fill out the online form to speak with an admissions specialist today.
References
https://www.webmd.com/depression/features/natural-treatments
https://www.dignityhealth.org/articles/anxiety-treatment-without-medication-7-holistic-ways-to-cope
