And depression is far more than just the blues: it is the root cause of as much as 90 percent of the more than 30,000 suicides reported in the U.S. each year, making it the 10th leading cause of death in the country. That breaks down to a suicide occurring every 13 minutes. With such staggering numbers, treatment for depression is a matter of life and death.
Unfortunately, the Depression and BiPolar Support Alliance reports that up to 80 percent of those being treated for depression showed no improvement in their symptoms within the first one to two months of beginning medication, psychotherapy, or a combination treatment.
And half of unsuccessful treatments are a result of medical non-compliance, often as a result of disruptive side effects. Other patients find themselves self-medicating with alcohol and/or drugs, which may seem to make symptoms better in the short term, but which can actually worsen depression and make it harder to treat in the long run.
If you are not having success with your medical treatment, or if you are experiencing side effects that are disrupting your daily life, talk to your doctor about drug-free depression treatment options. These alternatives may include:
Cognitive Behavioral Therapy
Cognitive behavioral therapy may provide people with an education on what thoughts bring on their depressive feelings. The goal of this therapy is to teach patients to be cognizant of what triggers are particularly strong for them, and how to control those thoughts and destructive behaviors that affect mental state and create reactions to certain situations.
This short-term therapy may last for 20 or more sessions, during which time patients talk about and learn to control their negative thoughts and emotions. While it may not be as successful in treating major depression, it has been shown to be as effective as medication in dealing with mild to moderate depression.
Exercise
When we exercise, our bodies release norepinephrine and serotonin, two mood-regulating brain hormones, as well as endorphins that are responsible for the “runner’s high” experience. According to an interview in Health Magazine, P. Murali Doraiswamy, professor of psychiatry and behavioral sciences at Duke University School of Medicine recommends three to five days a week of exercise, for no less than 20 to 30 minutes a day. While aerobic exercise is best, even a brisk walk or physical activity is better than being sedentary.
Light Therapy
Research is abundant to show that vitamin D deficiency has been linked to depression. According to American Family Physician, four to six percent of Americans may suffer from winter depression, while as many as 10 to 20 percent suffer from a mild form of the condition called seasonal affective disorder (SAD), a form of depression that’s brought on by the short, dark days of fall and winter.
Because our bodies need light to thrive, light therapy has shown success as a natural treatment for depression, particularly when treating seasonal forms of depression. This therapy exposes patients to bright light that mimics outdoor light, starting with daily sessions of 15 minutes at a time and building up to up to two hours a day. This form of therapy won’t cure depression, but it has been shown to drive decreased symptoms in as little as a few days.
Acupuncture
According to PsychCentral, a recently published UK study showed acupuncture to be effective in cutting depression symptoms in half, even in patients with major depressive disorder. These results occurred in as little as three months. This form of therapy was also shown to be more effective, and in less time, than traditional medication treatment and humanistic, or talk therapy.
Another study, conducted by the University of Arizona, found that 64 percent of participants went into remission for their depression symptoms after acupuncture, as compared with 27 percent of the participants in the control group, who received no treatment.
Meditation
Meditation has also been shown in studies to play a role in minimizing depression symptoms and preventing relapse. One recent study, published in the Journal of the American Medical Association (JAMA) Internal Medicine, found that meditation may rival antidepressants in its success treating depression symptoms. This study compiled the results of previous studies on meditation and analyzed the results of previous randomized clinical trials - and found that meditation can meet or exceed the effectiveness of medication in treating depression, anxiety, and pain.
Creative Therapy
According to Carrie and Alton Barron, a husband and wife psychiatrist and hand surgeon duo, creativity and handiwork may be linked to relieving depression symptoms. In their book, The Creativity Cure, the two describe their own experiences on flip sides of the coin - with Carrie experiencing elevated mood and reduced symptoms after working on artistic or handy projects, while Alton experienced the significant increase in depression in patients who had lost use of their hands after injury or illness. The two hypothesize that there is a causative link between the general decline in modern times of people using their hands, coinciding with an increase in rates of anxiety and depression. They call handiwork projects a form of lifestyle medicine, using hands to stimulate the brain and ease symptoms. They suggest disconnecting from technology and devoting time toward activities that can range from knitting and gardening to woodwork, carving, or home repairs and improvements.
Don’t Ignore The Warning Signs
Depression carries a risk of suicide - and while alternative therapies have shown significant promise in treating depression, it’s important that you talk to your doctor before discontinuing any prescribed therapies and discuss the pros and cons of the form of alternative therapy you’d like to try.
More importantly, if you or someone you know begins experiencing suicidal feelings, or expressing suicidal thoughts, it should be taken seriously. There are hotlines available, including 800-SUICIDE (800-784-2433) and 800-273-TALK (800-273-8255) to help you work through your problems, and you should seek medical help immediately.