How to reduce depression symptoms without medications

Depression Triggers

We all have changes in mood due to certain events in our lives. Sometimes we can get stuck feeling down and find it difficult to cope through the hard times. This can lead a person to eventually feeling depressed. Depression ranges anywhere from mild to severe, clinical depression.

In this post, I will discuss the internal and external triggers of depression. Internal is everything that happens within ourselves including our thoughts, feelings, and behaviours. The external is everything that happens in our lives and how we relate to our environment. I will also list common symptoms of depression and suggest some things that might help alleviate depression symptoms.

Internal Triggers

• Repression of feelings- People that get depressed often have experienced unresolved losses. These are things that they may have experienced in the past (trauma, grief, loss of any kind etc) but haven’t been dealt with.

• Faulty thinking- Negative self talk along with maladaptive thinking patterns can contribute to low self worth and lead to depression. Here are some examples of distorted automatic thoughts that may arise from a depressed individual:

  • Mind reading: “He thinks I’m a loser”

  • Fortunetelling: “I’ll fail the test”, “I’ll get rejected”.

  • Discounting the positives: “That doesn’t count because anyone can do that”.

• Poor coping behaviours- The depressed individual will often use distractions (tv, video games, drugs/alcohol etc.) as a main way to cope with their painful feelings.

• Perfectionist thinking- It is very common that Perfectionism is a symptom of depression. This individual has very high standards for themselves that are often unattainable. They find it difficult to reap the rewards of their accomplishments.

External Triggers

• Loss of rewards- This can be the loss of a job, a romantic relationship or friendship, hobby/activity, health (injury or illness) or experiencing grief through loss of a loved one.

• New demands- Moving to a new city, new job or change within the company, becoming a parent. These life transitions are stressful for most people and it may lead to poor coping behaviours.

• Helpless situation- Staying in a situation where you cannot control the rewards and punishment. You might be feeling sad, a lack of interest, disconnected or hopeless because you believe whatever you try won’t make a difference. Unrewarding jobs or dead end relationships often leads to these feelings.

Symptoms of Depression

• Lack of interest or pleasure doing things

• Feelings of sadness, guilt, shame, and hopelessness

• Troubles with sleep cycle- falling asleep, staying asleep, or sleeping too much

• Low energy and/or feeling of lethargy

• Lack of appetite or over eating

• Social withdrawal

• Troubles concentrating while at work, reading, or watching t.v.

• Difficulties making decisions and problem solving

• Thoughts of suicide or not wanting to exist

Things That Might Help

• Change your routine- Most people that are depressed have routines that reinforce their depression. Start including more rewarding activities in your life. Maybe it’s time to find a new hobby? Maybe try going to the rec centre for a swim or the hot tub can be a nice and relaxing change.

• Include exercise- Exercise can help give you more energy and release endorphins that make you feel good. Some options other than sports include: walks/hikes, yoga, brazilian jiu jitsu or the gym.

• Connect with nature- Spend time outdoors and disconnect from technology. Be present and connect with nature. Breathe in fresh air, look at the sky, touch a tree, dip your feet in the river, look at the wildlife around you. Most people spend so much time in front of screens that they are disconnected from the beauty of life.

• Eat good foods- The food we eat has a direct impact on how we feel. Start including nutritious meals in your diet and lots of water. Maybe try doing a cleanse? Things like juicing can be fun and it’s good for you!

• Challenge your negative thoughts- Not all your thoughts are true. Use a journal to break down your negative thinking patterns. Ask yourself, What is a better or more realistic thought?

• Reset your sleep cycle- Do your best to go to bed at the same time each day. Avoid caffeine and electronics before bed. You could try chamomile tea or look into supplements that may aid with sleep.

• Find a safe place for support- It’s important for every person to have a safe place to let out their thoughts and feelings. Sometimes when battling depression, people feel like they have to keep it to themselves so they don’t burden others. There are people that care and want to be there for you despite what you may be thinking. It’s okay to ask for help when you are in need.

If you are someone that is struggling with depression, you can book a free consult with me and get the support that you deserve!