Mindfulness and More: Tips for Managing Depression Without Medication

Depression is, unfortunately, one of the most common mental health conditions in the world. It can affect people in different severities. Some people deal with high-functioning depression and are able to live relatively normal lives.

Others struggle with such severe depression that it can be hard to get out of bed some days.

No matter where you fall, there’s no denying the deep sense of sadness and hopelessness that comes with this mental health issue.

If there’s a possible silver lining, it’s that there are a variety of medications designed to help with the symptoms of depression. But, they aren’t for everyone. Some people want to steer clear of medication and look for more natural ways to manage their symptoms. Thankfully, it’s possible with a few helpful strategies.

Practice Mindfulness

Mindfulness has become exceedingly popular over the last few years for a reason. It works.

It’s a practice, and it can take some time to get used to. But, when you choose to be more mindful, you’ll feel more present and less stressed. Close your eyes and focus on taking slow, deep breaths. What do you hear? What do you smell? By paying attention to your senses and how you feel in this very moment, you’re less likely to let the thoughts triggering your depression take hold.

Again, it can take some time to get mindfulness “right” when you’re not used to letting thoughts pass you by. But, when you’re able to finally let go and stay centered in the present, this practice can become an important part of your daily routine.

Prioritize Sleep

Depression and a lack of sleep create a vicious cycle. It’s sometimes difficult for people with depression to get enough sleep. Unfortunately, the less sleep you get, the worse your symptoms are likely to become.

So, what can you do to make sleep a priority and boost your sleep hygiene?

Start by developing a healthy routine. Try to go to bed around the same time each night and wake up at the same time each morning. Avoid electronics for at least an hour before bed. They can stimulate your mind and make it difficult to fall asleep right away.

Finally, make sure your sleep environment promotes relaxation and reduces stress. Is it the right temperature to keep you comfortable? Is it quiet and dark? Consider cleaning things up, since clutter can increase stress and make it difficult to sleep.

Stay Physically Active

One of the best and easiest natural ways to fight back against depression is to get more exercise. If you’ve heard of a “runner’s high” before, it refers to the rush of dopamine to the brain that comes from physical activity.

The good news? You don’t have to run a marathon or even go to the gym to experience a boost in this happiness chemical. Walk around your neighborhood. Take a swim. Ride your bike. Or, find something that interests you, like a dance class or sport. Moving your body every day will help to keep that boost of dopamine going, making you feel happier and less overwhelmed.

These suggestions are just the tip of the iceberg when it comes to managing depression without medication. If you truly want to get to the root of your depression, however, consider meeting with a counselor for depression therapy.

Depression is often very manageable, but you don’t want to just mask your symptoms. By working with a therapist, you can better understand where your depression is coming from. That’s not always an easy road, but it’s a necessary one if you want to overcome the issue.

Feel free to contact a therapist specializing in the treatment of depression for more information or to set up an appointment. Let’s work on kicking depression for good.

Start Treatment for Depression in Scottsdale, Phoenix, and Arizona Online

You don’t have to struggle with depression. Our team of caring therapists would be honored to support you in taking the next step to address your depression symptoms. We have offices throughout the Valley of the Sun including PhoenixAnthem, Scottsdale and online.  Start your therapy journey with Crossroads Counseling, please follow these simple steps:

  1. Contact Crossroads Counseling for a complimentary 20-minute phone consult
  2. Meet with a depression therapist
  3. Start addressing the symptoms affecting you most

Our offices are located throughout the valley with counseling centers located in Phoenix, Anthem, and Scottsdale. Call us at 623-680-3486,text 623-688-5115, or email info@crossroadsfcc.com. We offer a complimentary 20-minute phone consultation to answer your questions and better understand how we can help you.