How To Overcome Depression: Alternative Treatments

Depression is very common, around 9.5 percent of the population suffer from this mental disorder. That's almost 19 million Americans and three million Canadians alone. Unfortunately, in many cases depression is not diagnosed as such and remains untreated, under the guise of 'prolonged sadness', 'mood swings' or 'character trait'. Part of this is due to the negative stigma that is still attached to mental illnesses of any kind, no matter how mild or severe it might be. Some people suffering from depression often put off their condition as part of life and nothing is going to change that. Unfortunately it takes more than a little cheering up to actually cure a depression and a mild depression can easily grow into a severe depression if no steps are taken.

If you suspect you are suffering from a depression, or you fear a loved one might, don't delay, take action and learn about attacking anxiety and depression.

Cognitive behavioral therapy has been shown to be really effective in overcoming anxiety and depression, while prescribed medicines can help in the shorter term. Because depression is so common and so many people are looking for ways on how to overcome depression, there are also many alternative treatments available to combat depression. Doing something different might just be what you need.

In this article we will discuss many different alternative treatments.

It seems so obvious that it is often overlooked: a poor diet can have a big influence on the mood and your overall feeling of wellness. Poor diet can result in poor moods, low moods, feeling overwhelmed, unable to handle the complications of life and ultimately, depression. When we are depressed, it is hard to resist reaching for processed foods high in sugar and fat (cookies, ice cream, cake, pasta, etc). The best way to counter attack this is to keep healthy food around at all times, including fresh fruits and vegetables. Take baby steps towards eating a top diet. You might find that you can really gain towars overcoming depression from eating bananas, turkey, wheat bread, brown rice, tomatoes, and fish each day. Make sure you are not skipping meals, specifically the first meal of the day! Eat something each morning.

Eating a healthy diet will give the body the proper nutrition it needs for good brain chemistry. This alone can help you with how to overcome depression.

There are several alternative treatments you can obtain without a prescription. They can be effective especially in the early stages of a depression. One word of caution: just because a supplement is sold over the counter does not imply that it will have no side effects whatsoever. Always read the included instructions, especially combined with other medications.

St. John's Wort and SAM-e
St. John's Wort is the most prescribed natural depression remedy available. SAM-e (S-Adenosylmethionine) is another very popular choice. Both of these can increase the levels of serotonin and other neurotransmitters in the brain, which are necessary for producing "happy" hormones to overcome depression and anxiety. They can help balance your mood. Both are excellent choices and are backed by many clinical research studies showing their effectiveness. Significant side-effects are rarely experienced with these natural alternatives. A small percentage of people report increased skin sensitivity to sunlight with St. John's Wort and others might be allergic to its content.

5-HTP and phenylalanine
Other supplements often recommended on how to overcome depression are the amino acids 5-HTP (5-Hydroxytryptophan) and phenylalanine. 5-HTP is commonly taken to prevent serotonin deficiency and it's related symptoms including anxiety, depression, insomnia and obesity. Phenylalanine improves the production of endorphins, the body's naturally occurring "painkillers". Several studies suggest (but do not prove) that both the D- and DL- forms of phenylalanine might be helpful for depression.

Clinical studies comparing the effectiveness of 5-HTP supplements to anti-depressant drugs have shown astounding results. Patients suffering from severe depression in both the drug and 5-HTP group displayed an identical reduction in depression. Subsequent studies have also shown an obvious decline in anxiety symptoms and a feeling of relief for patients suffering from anxiety and panic disorder.

Other supplements
Omega-3 supplementation is beneficial for certain types of depression as well as bipolar disorder.
Omega-3 plays a crucial role in brain function as well as normal growth and development. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, mood swings and depression.

Passiflora Incarnata (passion flower) is a soothing and moderating herb. It helps soothe feelings of tension and anxiety, which are often linked with depression.

Meditation can be thought of as the art of silencing the mind. With enough practise, you can learn to gain a level of control over your thoughts and decide which thoughts to pursue and which to reject. A depression is basically a combination of several dominant negative thoughts that are running rampant in the mind. The patient may not even be consciously aware of these negative thoughts. With enough persistence and perseverance, meditation can add a level of control and allow the patient struggling with how to overcome depression to actively reject these negative thoughts.

Meditation can be a practical tool for relaxation, concentration and better health. If practiced correctly, meditation can be a powerful antidote to depressive thoughts.

Yoga originated in India more than 5,000 years ago and can be thought of as a union between the mind, body and spirit. It is a combination of breathing exercises, physical postures, and meditation that improves blood circulation, regulates the functioning of all internal organs, increases concentration and energizes mind and body.

Yoga is a very gentle form of exercise involving stretches. The breathing techniques are meant to maximize the benefits of exercising by teaching to inhale and exhale systematically during the exercises. This relaxes the body and helps calm the mind and lower the experienced stress levels. These effects make yoga for depression relief very useful and can help patients to overcome depression. Yoga can also be an effective tool to overcome anxiety.

Acupuncture is an ancient Chinese method of healing, which revolves around the concepts of 'vital energy', 'energy balance' and energetic imbalance'. The acupuncturist assesses the flow and distribution of 'vital energy' in the body, known as 'meridians and channels'. He then proceeds to stimulate certain areas along these 'meridians' by inserting filiform needles into specific points on the body.

Studies have indicated that acupuncture has beneficial effects for some patients working to overcome depression, because it stimulates the body to release endorphins and enkephalins. This in turn has a calming effect on the mind.

Depressions are a complex combination of psychological, environmental and physiological elements. It is not always clear in what order: sometimes continuous physical pain leads to depressive thoughts, other times it is environmental and psychological factors that may (also) result in physical pain such as muscular pain. The effect of massage therapy are thought to be a decrease in depressed moods, anxiety levels and stress hormones.

It is far too simplistic to state that massage can cure depression, but it can certainly help us cope better and improve the quality of life. It does not seem to matter which kind of massage one takes: nearly any kind seems to work equally well. Simply put, most clients find massage to be a soothing, relaxing and calming experience. As long as it is, it can help to break the pain-depression chain and over time, significantly reduce the intensity of depression.

Aromatherapy is an alternative treatment in which highly concentrated oils extracted from plants are used to alleviate various symptoms, including mild forms of depression, mental fatigue, insomnia and anxiety.
Oils typically used in aromatherapy are jasmine, cedarwood, sandalwood, juniper, Lebanese cedar, geranium, grapefruit, bergamot, lavender, peppermint, rosemary, and tea tree. Aromatherapy recipes consist of a mixture of two or more oils that work together to provide the desired results.

There is little scientific evidence for the claims made by aromatherapists with regards to the various healing properties of their oil recipes, including overcoming depression and anxiety. Studies with brain wave frequency have shown that lavender fragrances increases alpha waves in one's brain, which are associated with relaxation. Jasmine fragrances increase beta waves in the brain, which are associated with a more alert state. Aromatherapy is more of a lifestyle choice: a moment of pleasure, relaxation. Something to revitalize the body and mind, lift your spirits and promote a sense of well being, which in turn is healing.

Aromatherapy can be effective as complementary therapy for people working to overcome depression and anxiety.