Jakarta - A person is usually not aware of being depressed, especially mild to moderate depression because the symptoms are not too flashy. When depression has become severe, it is only then that most people see a doctor and are prescribed antidepressant medications.
In addition to various side effects, it's good for depression to be overcome in ways without healthier drugs. As quoted from Health.com, Wednesday (2/11/2011), these ways include:
1. Sports
Exercise can relieve depression, it seems that the way it works is by affecting the production of brain chemicals that regulate mood, namely norepinephrine and serotonin. Exercise can also release endorphins that cause feelings like 'drifting' in some runner athletes.
Professor of psychiatry and behavioral sciences at Duke University School of Medicine in Durham NC, P Murali Doraiswamy MD, recommends exercising 3-5 times a week for 20 to 30 minutes. Aerobic exercise such as brisk walking is best.
2. Light therapy
On cloudy days in winter, some people are prone to mild depression called seasonal affective disorder (SAD).
One way to relieve symptoms is with light therapy, which is to sit near a box with bright light like light outside.
This therapy is usually done for about 15 minutes and increases to two hours each day. The timing depends on the severity of symptoms and the intensity of the light determined by the doctor. This therapy does not cure depression, but it can relieve symptoms after a few days.
3. Have a Diary or Diary
Research shows that therapies that teach you how to think positively can relieve depression. Dr Doraiswamy recommends keeping a mood diary.
"It's a tool used to train a person to keep track of the positive things that are happening in his or her life and not let negative events cause them to fall," Says Dr Doraiswamy.
A mood diary will keep negative events in a reasonable perspective and also serve as a reminder that good days can happen.
Dr Doraiswamy recommends not keeping a diary every day if you feel like you're having too much work. Writing it once a week will be easier so that this habit can continue.
4. Acupuncture
As with many other alternative therapies, there is no data proving acupuncture can reduce depression. But some research suggests it's possible.
One small university of Arizona survey of 33 depressed women found that 64% of depressed patients experienced improved symptoms after acupuncture, compared to only 27% in the group that did not receive similar treatment.
In a second study in the Journal of Affective Disorders, 70 patients with high depressive disorder who had taken antidepressant medications appeared to show greater improvement in acupuncture therapy compared to those who did not get acupuncture.
5. Group support
Support groups have long been used as standards of mental care, but they are not used as often as they are today. This method is an excellent way to help treat mild depression.
This group will provide education to fight depression, act as a support community, and provide learning opportunities for people facing similar problems.
"For alternatives for patients who aren't interested in discussions about depression, it's best to find a group to share interests with, whether it's a book club or yoga," Says Dr. Doraiswamy.
6. Cognitive behavioral therapy
Dr Doraiswamy called cognitive behavioural therapy (CBT) a sophisticated educational effort for people with depression. This method is based on the fact that it is the mind that triggers feelings. Being aware of negative thoughts and learning to change unhealthy patterns can change the way the brain works and reacts to situations.
CBT is a short-term therapy that lasts for 10 to 20 sessions. This method has been shown to be effective in treating mild to moderate depression.
7. Fish oil
Foods containing omega-3 fatty acids are found in fish, including salmon, albacore tuna, and herarfish. Studies on fish oil are inconclusive, but it is thought that a deficiency of these fatty acids at any given time can lead to mood swings and depression. In areas where omega-3 foods are high, the population tends to have low levels of depression.
8. Meditation
Research shows that meditation plays a role in preventing the recurrence of depression. The study focused on mindfulness-based cognitive therapy that combines traditional meditation with cognitive behavioral approaches.
In two different studies, depressed patients were treated with antidepressants until symptoms subsided. Then one group was asked to continue taking medication while the other group continued treatment with meditation therapy.
The recurrence rate of the group using meditation was the same as that taking antidepressants (about 30%), and lower than those taking placebo (about 70%). The second study found that 47% of the meditation group had a relapse of depression, fewer than 60% of people who took antidepressants alone.
9. Turmeric
A study in the Journal of Ethnopharmacology suggested that turmeric may increase levels of serotonin and other chemicals in the brain. A small study of 38 people over six weeks found that turmeric was as effective as the drug Fluoxetine (Prozac) in reducing symptoms of depression. Participants consuming turmeric also reported fewer side effects, such as sweating and sexual dysfunction, than those taking fluoxetine.
10. Yoga
Yoga can reduce stress and depressive symptoms. Studies have shown that in people with emotional disorders and major depression, practicing yoga can reduce stress, hostility, anxiety, depression, increase energy, sleep quality, and well-being. While there isn't too much research on this theme, yoga has proven to be a simple and low-risk tool for dealing with depression.
11. SAMe
S-adenosylmethionine, or SAMe, is a supplement thought to play a role in the manufacture of neurotransmitters in the brain. Several clinical trials have shown that this ingredient is effective as a drug to treat depression and more effective than placebo. This supplement has also been shown to have fewer side effects than most other antidepressants.
12. St. John's wort
One of the most researched supplements to treat depression is St. John's Wort, a yellow flowering plant used in teas, pills, and extracts. The National Center for Complementary and Alternative Medicine in the U.S. analyzed 37 studies and found that these supplements can be beneficial as antidepressants to treat mild depression.
But there is one caveat; St. John's wort can reduce the effectiveness of some prescription medications, including birth control pills, HIV medications, blood thinners, and some anticancer drugs.
(ir/ir)
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