11 Nondrug Remedies for Depression

Lifting depression without an Rx

Depression affects nearly 16 million Americans annually, and a large portion of those people take antidepressant drugs.

While antidepressants have been shown to help those with moderate to severe depression, they are usually less effective for those with mild depression.

If you don't respond to antidepressants (or even if you do), you may want to explore nondrug remedies to lift your depression.

Exercise

Exercise can relieve depression, possibly by altering the mood-regulating brain chemicalsnorepinephrine and serotonin.

It may also release the endorphins responsible for the "runner's high" that some experience.

P. Murali Doraiswamy, MD, professor of psychiatry and behavioral sciences at 

Duke University

 School of Medicine, in Durham, N.C., recommends exercising three to five times a week for 20 to 30 minutes. Aerobic exercise, such as brisk walking on a treadmill, is best, but "any degree of exercise is better than none," he says.

Light therapy

During the short, dark days of winter, some people are prone to a type of depression calledseasonal affective disorder.

One way to ease symptoms may be light therapy, in which you sit near a brightly lit box that mimics outdoor light. The therapy generally starts with daily sessions of about 15 minutes and increases to up to two hours daily. The timing depends upon the severity of symptoms and the intensity of the light, which a doctor can determine. Although the therapy doesn't cure depression, it can ease symptoms, sometimes after only a couple days.

Mood diary

Therapy

 that teaches people about positive thinking can relieve depression, research suggests.

Dr. Doraiswamy recommends keeping a mood diary. "This is atool used to train someone to keep track of positive things that are happening in their lives and not let single negative events wear them down," he says

A mood diary keeps negative events in perspective and serves as a reminder that good days dohappen.

Dr. Doraiswamy recommends not writing in a diary daily if it feels like too much work; once-a-week entries are easier to stick with.

Acupuncture

As with many alternative therapies, there isn't a heap of data that proves acupuncture relieves depression. But a handful of research suggests it might.

One small 

University

 of Arizona study of 33 women with depression found that 64% of participants went into remission after acupuncture, compared to 27% in the no-treatment group.

In a second study in the Journal of Affective Disorders, 70 patients with a major depressive disorderwho were already taking an antidepressant seemed to show more improvement if they had acupuncture, compared to those who did not.

Support groups

Support groups used to be standard in psychiatric settings, Dr. Doraiswamy says. But, he adds, they aren't used as frequently today, although they are an excellent way to help treat mild forms of depression

These groups provide education on depression, a community of support, and the 

opportunity

 to learn from people dealing with similar issues

As an alternative for those not interested in talking about depression, Dr. Doraiswamy recommends just finding a group that shares your interests, whether it's a book club or yoga.

Cognitive behavioral therapy

Dr. Doraiswamy calls 

cognitive behavioral therapy

 (CBT) "sophisticated education" for people with depression.

It is based on the fact thatthoughts trigger feelings. Being aware of your thoughts and learning to change destructive patterns could alter the way your brain works and your reaction to situations.

CBT is considered short-termtherapy, often lasting for 10 to 20 sessions. It has been shown to be as effective as medication in treating mild to moderate depression

Fish oil

This supplement contains omega-3 fatty acids, which are found in fish, including salmon, albacore tuna, and herring.

Studies on fish oil are inconclusive, but it is thought that being deficient in this fatty acid at certain times (like during the postpartum period) can cause mood swings and depression.

In areas where consumption of foods with omega-3 is high, people tend to have lower ratesof depression.

Meditation

Promising research suggests that meditation may play a role in preventing depression relapse. The research focused on mindfulness-based cognitive therapy, which combines traditional meditation with 

cognitive behavioral

 approaches.

In two studies, people were treated with antidepressants until their symptoms subsided. Then one group continued taking the medication while another went on a regimen of meditation therapy.

Relapse rates for people using meditation were the same as those taking antidepressants (about 30%), and lower than those on a placebo (about 70%) in one study.

Saffron

The Crocus sativus plant may be good for more than an expensive herb to season Middle Eastern food.

A 

study

 in the Journal of Ethnopharmacology suggested thatsaffron might increase the levels of serotonin and other chemicals in the brain. The small study, which looked at 38 people over six weeks, found that saffron was as effective as fluoxetine (Prozac) in reducing symptoms of depression.

Yoga

Striking a pose may alleviate stress and symptoms of depression. Studies have shown that in both people with emotional distress and major depression, practicing yoga reduces stress, hostility, anxiety, and depression, and improves energy, sleep quality, and well-being.