Source: Depression.com
The research shows that for mild depression,
non-drug therapies are as effective as antidepressant medications.
For mild-to-moderate depression, non-drug therapies may be sufficient, but many people
also need antidepressant medications. The two often work best together.
For moderate-to-severe or severe depression, medications are necessary. But the non-drug
therapies can still play a valuable supportive role in treatment.
Have More Fun: In mild depression, this often helps. "Happiness requires
action," says psychologist Jennifer James, Ph.D., author of Women and the Blues. Try
not to mope. Visit a friend. Have a massage. Get a pet. Redecorate. Take a class. Take a
vacation. If nothing feels fun, do things you used to enjoy.
Cognitive Therapy: You can't talk yourself out of depression, but you can stop
talking yourself deeper into it. Cognitive therapy, also called cognitive restructuring,
teaches people to recognize--and correct--depressive thinking. If you make a mistake at
work, you might think: "I'm hopelessly incompetent," and slide toward
depression. That's "awful-izing," a thought distortion that magnifies minor
upsets into catastrophes. With cognitive therapy, the reaction changes: "Okay, I made
a mistake. Everyone makes mistakes. Fortunately, my boss and coworkers know I don't make
many. And I can fix this one easily." A National Institute of Mental Health (NIMH)
study showed that after 16 weeks of cognitive restructuring training, 51 percent of those
with mild to moderate depression reported significant improvement. "Cognitive therapy
also lends itself to self-help," Dr. Freeman says.
Exercise: A tremendous amount of research shows that exercise--particularly
strenuous aerobic exercise--elevates mood, relieves anxiety, improves appetite, sleep,
sexual interest and functioning, and self-esteem. Studies show that it also helps
normalize the chemical imbalances in the brain linked to depression, Dr. Yudofsky says.
For a more complete discussion, visit the Exercise as Therapy chapter of Antidepressant Therapies on
Depression.com.
Psychotherapy: Longterm Freudian psychoanalysis has been largely replaced by
shorter-term "talk therapies." The NIMH study showed that after 16 weeks of
psychotherapy, 55 percent of those with mild to moderate depression reported significant
improvement. How long is long enough? "For most major depressive episodes," Dr.
Freeman says, "four to five months is usually about right."
Support Groups: Depression feels terribly isolating. Support groups show you that
you're not alone. They are particularly helpful for depressions associated with drug or
alcohol abuse, which is why Alcoholics Anonymous and the other Anonymous organizations are
so popular. For a more complete discussion, visit the Support Groups chapter of the
Antidepressant Therapies section of Depression.com.
Herbal Medicine: Several medicinal herbs have antidepressant effects. The most
powerful is St. John's wort, a natural MAO inhibitor. In addition, kava-kava, ginkgo, and
caffeine also help. For a more complete discussion, visit the Herbal Medicine chapter of
Antidepressant Therapies on Depression.com.
Dietary Supplements: Certain vitamin deficiencies--notably B6, B12, C, folic acid,
thiamine, niacin, riboflavin, biotin, and pantothenic acid--can cause depression.
For a more complete discussion, visit the Dietary Supplements chapter of Antidepressant Therapies on
Depression.com.
Acupuncture: The United Nations World Health Organization recognizes acupuncture as
effective for mild-to-moderate depression.
Music: As many songwriters have written, music "soothes the soul." It
also elevates mood, and can help treat depression and anxiety.
Phototherapy: Seasonal affective disorder is caused by lack of sunlight in winter.
Supplemental artificial light successfully treats it. A half-hour a day in front of a
special bright-light appliance lifts the spirits of 60 to 80 percent of those with winter
depression. Another appliance that simulates an earlier dawn may also be beneficial.
Antidepressant medication can help as well. So can midwinter tropical vacations. The
emotional benefits typically last a week or two after returning North. For a more
complete discussion, visit the Phototherapy
chapter of Antidepressant Therapies on Depression.com.
Electroconvulsive Therapy (ECT): In cases of severe depression where
antidepressants prove ineffective, ECT is another option. Once known as "shock
therapy," and given an undeservedly bad reputation by the book and movie, One Flew
Over the Cuckoo's Nest, Dr. Yudofsky says: "When used properly, ECT is safe and
effective. Unfortunately, because of fear of electricity, and the inaccurate ways ECT has
been portrayed in movies and on television, many people who could be benefit from it don't
consider it." They should: In severe depression, it helps 80 to 90 percent of cases.
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