Depression is unlike the usual low mood we experience. The solemn mood in depression lasts for at least two weeks and can affect one’s appetite, motivation, concentration, and sleep. If left untreated, depression can incude suicidal thoughts and behavior. However, there are many ways to treat depression. If one is wondering how to manage depression without medication, read on as we mention these five ways one can get out of this state.

1. Managing One’s Sleep
When one sleeps better, they experience an elevated mood. This can only happen when one manages their sleep schedule. Keep consistent sleep and wake timings and stick to it. When going to bed, one must not have any electronics near them, such as a smartphone, tablet or computer. A little bit of light reading or yoga on bed is also a solution, if one can’t sleep.

2. Reducing Caffeine Intake
Caffeine is everywhere- coffee, tea, and chocolate. If one is a heavy caffeine consumer, it is recommended they cut back on it as it interferes with their sleep and affects their mood.

To treat depression without medicines, one can even reduce the amount of caffeine they consume every day. If one has cravings for coffee or tea, they can try distracting themselves by having a glass of water, exercising, or going out for a walk.

3. Exercise, Yoga, and Meditation
The positive effects of long-term exercise on treating depression have been proven many times. Squeezing in at least half an hour of exercise in any form, such as workouts, cycling, and brisk-walking can boost one’s mood for the day and for the long run. If lack of motivation or low energy is getting in the way, consider asking a friend to join in on their routine and exercise together. This helps one stay motivated and disciplined.

4. Reducing Alcohol Intake
Alcohol is known as a depressant. It can stay in the bloodstream for days and cause low mood. While alcohol can provide immediate mood elevation, it can be much worse for a person in the long run. If one is consuming alcohol every day, or seem to be dependent on it, we recommend seeing a doctor or therapist to get treated.

5. Managing the Diet
During depression, one’s appetite is also affected. To stay healthy and happy, one must include healthy options in their diet, which include protein and fiber-rich food, and lots of green vegetables.

Having a variety of options in one’s diet can also help increase their appetite and elevate mood. One may include fish, which is rich in omega-3 fatty acids, nuts and probiotics in a person’s diet. We also recommend consulting a dietician who may be able to help one create a diet plan based on the deficiencies one may have.

In this article, we talked about how to manage depression without medication, and hope these ideas were useful to one’s life. If one feels these changes are not working for them, we recommend visiting a psychiatrist or a clinical psychologist for better resolution.