It's hard to know how to deal with depression in healthy and effective ways. Here are some at-home methods you can try to support your depression treatment plan.
Mental illness affects everyone, directly or indirectly. Knowing how to deal with depression at home can help alleviate some of its symptoms.
By combining your depression treatment plan with an at-home coping strategy, you may be able to cope better. The methods listed below promote healthy thought patterns and better states of mind.
Keep reading to learn more.
How to Deal With Depression: At-Home Depression Treatment Methods
Symptoms of depression interfere with your life, whether you take medication or not. Many don't know how to deal with depression. Indeed, there's no cure-all method, but there are a few strategies you can try.
First and foremost, it's important to talk with your doctor to develop a treatment plan. If your doctor determines you are a good fit for depression medication, they may prescribe you an antidepressant. These are important, but they don't always eliminate all your symptoms.
1. Depression Medication
There is no cure-all for any mental health problem. A depression treatment that works for one person may not work for another. Most experts suggest a rounded approach to treatment. (Meaning not just taking medication but also therapy and other practices.)
Traditional treatments like medication and therapy can also be very expensive. Indeed, Canadians spend approximately $950 million a year on private psychologists. Most pay 30% of this out-of-pocket, and the rest from employment-based benefits. This is because public mental health services don't get enough funding.
Want to know how to deal with depression on top of medication or how to prevent it? We have some inexpensive, at-home depression treatment suggestions. Let's dive right in!
Write down your thoughts and feelings. This may relieve some of your symptoms by helping you process your emotions. Using your journal to promote positive self-talk is also an excellent way to cope with depression. This won't cure you, but adding journaling to your depression treatment can certainly help.
Writing about your days and emotions can help you manage your moods and become more mindful. When you get intrusive thoughts, writing them down can put them into perspective.
Identify Triggers for Depression and Anxiety
Journaling about your days can help you become aware of your triggers. Some patterns may form that you can catch. Once you identify them, you can work towards eliminating the aggravating factors.
Challenge Thought Patterns
Repetitive negative thoughts can feed your symptoms of depression and anxiety. Journaling provides you with a space to challenge these thoughts by reframing them. You can also practice positive self-talk to strengthen positive habits and thought patterns.
3. Get Creative
Many studies find that getting creative may be beneficial for your mental health. This can include painting, making music, sewing, baking and more. Let's take a closer look at some of the benefits that stem from creativity.
Reduced Symptoms of Anxiety and Depression
Spending just a little bit of time making art can significantly reduce anxiety. A study determined that art allows people to slip into a meditative state. This can help you manage anxiety and depression.
Improved Mood and Happiness
A study found that working with clay can reduce negative moods. Indeed, researchers state that being creative allows for a change in perspective. This can help you transform negative feelings into positive ones.
Furthermore, research suggests that people with depression lack dopamine. This is the chemical responsible for your feelings of enjoyment. When you create, you stimulate dopamine which can boost your mood and happiness.
When you're suffering from symptoms of depression, it can be hard to do anything, let alone a workout. But, when you exercise, your body releases endorphins that provide a feel-good sensation.
Even doing 10 minutes of a high-intensity workout a day can benefit you. You'll likely feel better right away after a workout. This feeling will disappear, but regular exercise can help your mood and reduce stress over time.
One downside to this practice is that it can be hard to find the motivation to do these exercises every day. However, remember that a short workout is always better than no workout. So even if you only have a few minutes, try your best to move your body!
5. Drink Herbal Tea
Some studies suggest drinking herbal teas could help treat depression. Different herbs provide different benefits; some can work better for you than others. Let's look at some of the top teas for reducing symptoms of depression.
This tea is commonly used for relieving anxiety and anxiety-related sleeplessness. A study found that chamomile tea reduced symptoms in people with generalized anxiety disorder.
Drinking chamomile tea can relieve stress and help you relax.
St. John's Wort
St. John's wort is a medicinal plant that has long been used to treat depression. In fact, a review concluded that it was effective as a prescription antidepressant. But it doesn't stop there! People also use it for anxiety, sleep problems, and seasonal affective disorder (SAD).
Drinking St. John's wort tea can relieve symptoms of depression and help you sleep.
This tea may be the most beneficial for those dealing with depression. It can improve your mood and cognitive function. It also offers a mild calming effect, making it a great evening tea. (Pair this with a weighted blanket for even more benefits!)
Studies found that those who drank iced tea or ate yogurt with lemon balm had improved moods and anxiety.
Drinking lemon balm tea can calm you while boosting your mood.
How to Deal With Depression
You can't take a pill to cure all your mental health problems. But there are healthy and inexpensive ways to cope with your symptoms of depression at home! You can manage and improve your moods by journaling, being creative, exercising, and drinking herbal tea.
Finally, we hope this article provides you with some helpful coping strategies for your symptoms of depression.
- Fast Facts about Mental Health and Mental Illness. Canadian Mental Health Association. Retrieved from: https://cmha.ca/brochure/fast-facts-about-mental-illness/
- Can Writing Help Relieve Depression? What to Know and How to Try It. Healthline. Retrieved from: https://www.healthline.com/health/depression-writing
- Crafting Helped My Grandma Treat Her Depression. Healthline. Retrieved from: https://www.healthline.com/health/diy-depression-therapy-how-the-arts-can-heal
- My Doctor Prescribed Daily HIIT Exercises for My Depression. Here's What Happened. Healthline. Retrieved from: https://www.healthline.com/health/tea-for-depression
- The 5 Best Teas for Depression. Healthline. Retrieved from: https://www.healthline.com/health/tea-for-depression