Oliver Marte
2 supporters
7 Ways to Overcome Depression Without Me ...

7 Ways to Overcome Depression Without Medication

Jan 01, 2022

Knowing the truth can help you overcome depression. Depression is a medical disorder, not a result of "laziness" or a passing reaction to normal loss and/or disappointment.


Depression Symptoms 

For two weeks or more, a major depressive episode is described as experiencing five or more of the following symptoms every day (or most days):

  • Depressed or irritable mood

  • Sleep problems (i.e., sleeping too much or too little; sleeping mainly during the day)

  • Change in interests (i.e., not being interested in what you used to enjoy) or low motivation

  • Excessive guilt or unrealistically low self-image

  • Significantly low energy and/or change in self-care (i.e., not showering anymore)

  • Significantly worse concentration (i.e., sharp decline in grades or performance)

  • Changes in appetite (i.e., eating too much or too little)

  • Agitation or severe anxiety/panic attacks

  • Suicidal thoughts, plans or behaviors — including self-harm (i.e., intentionally cutting or burning yourself)

It's vital to realize that not everyone who is depressed is on the verge of committing suicide. Even if you haven't shown any specific suicide or self-harm behaviors, or if your symptoms aren't as severe or chronic as the symptoms listed above, you can still seek help.


Okay, I'm having a bad day... So, what's next? 

Now that you're aware of the signs and symptoms of depression, you can employ some positive coping techniques. Scientific studies and pharmaceutical prescribers — such as psychiatrists — support all of the following strategies, and these abilities are usually advised as crucial aspects of treatment, even for individuals who continue to take antidepressant medicines.

WARNING: Do not abruptly stop using your antidepressant drugs without first consulting your doctor. Consult your doctor if you have any questions or concerns about the adverse effects of your drugs.


Every day, put these coping skills to the test.

When you're depressed, I recommend using many — if not all — of the coping skills and practices listed below once a day. It's crucial to understand that you're unlikely to be inspired to accomplish any of these at first because depression saps motivation. To put it another way, it's typical to feel unmotivated until you're halfway through.

Patients who use these coping skills on a regular basis improve. The abbreviation MY PEERS can be used to remember the seven strategies. 


1. Purpose: Look for small ways to help others. 

Serve something bigger than yourself to find personal purpose. It's important to remember that service doesn't have to be extensive to be meaningful. Consider this: "Success, like happiness, cannot be sought; it must come naturally..." as well as

2. Your objectives: Set attainable objectives that give you a sense of accomplishment. 

When it comes to objectives, most people feel guilty because they set goals that are unrealistic or impossible to achieve. A goal is feasible if it meets the following criteria: 

  • Something you have control over (i.e. not reliant on others) 

  • Easily manageable (i.e., not overwhelming) 

  • For you, realistic (not for someone else) 

  • Measurable (i.e., you can tell if it's completed or not)


If something goes wrong with your objective, ask yourself, "What can I learn from this?" rather than being critical and saying, "This is why I'm terrible." Also, while comparing your progress to that of others, be cautious. We frequently contrast our greatest flaw with another person's greatest strength. This is unjust (and usually not accurate anyhow). 

3. Pleasant Activities or Events: Make plans for enjoyable activities or events.

Don't wait till you're "in the mood." Allow yourself a 30-minute “vacation” or arrange a healthy hobby every day, for example. Just keep in mind to approach these things with the proper mindset (see Engagement). Also, cultivate appreciation by noting what went well rather than what went wrong today. Keeping a thankfulness notebook is a good idea. Recognize the importance of being appreciative for your blessings.


4. Focus on the present moment.

Mindfulness is a term used to describe this technique. Try not to be in your brain with self-judgment during activities as much as possible. You won't be able to turn off the self-judgment, but you will be able to notice it and gently bring yourself back to the present. According to studies, those who have a higher level of self-compassion also have a better level of self-worth or self-confidence.

Self-compassion exercises can be found on Kristin D. Neff's website here for people who struggle with self-compassion or healthy involvement. Courses in mindfulness-based stress reduction are also available in Utah.

5. Exercise and eat healthily. 

Moderate exercise, done five times a week for 30 minutes each time, can significantly improve your mood. Moderate exercise is defined as any activity that makes singing from the diaphragm difficult. Pay attention to how the food or beverage you're drinking affects your mood. You don't have to follow fad diets, but anyone who does will be depressed.


6. Relationships: Spend time with people who encourage you. 

Interact with others on a regular basis to help you grow (not people that bring you down). While it's fine to spend some time alone, strike a balance and avoid isolating oneself, otherwise the sadness will persist.


7. Maintain a Regular Sleep Schedule: Try to maintain a regular sleep schedule. 

Maintain a healthy level of sleep by not sleeping too little or too much. Staying up late one night and then sleeping in a lot the next day is a guaranteed method to feed depression. Also, avoid solving difficulties late at night when your brain is half-asleep. 

Know that you're on your way to overcoming depression as you practice these coping methods.

When patients invent a reason why they can't perform these things, on the other hand, depression tends to persist. Doing many of these things every day — even when you don't feel like it — is critical to the treatment of depression, regardless of what medication you're on. These good coping skills may require time and practice, but if we don't take the effort to be well today, we'll find ourselves in moments of "unwellness" in the future.



Enjoy this post?

Buy Oliver Marte a coffee

More from Oliver Marte