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Treating depression at home without medication is always recommended for mild medical conditions, the symptoms of which have not yet manifested too much. Mental health experts said that as long as patients quickly change their living habits, eat healthy, pay attention to sleep, be more proactive in communication, etc., their situation will be improved. health status. 

Does home treatment for depression without drugs really work?

Depression is a common and dangerous mental disorder. This disease can start at any time and has many different causes. Most people will experience a mild depressive episode in their lifetime, experts say. Depression will make people sad, worried, depressed, hopeless and no longer interested in the life around them.

Based on the degree of manifestation of the disease, scientists have also divided this disease into 3 different stages: grade 1 (mild) depression, level 2 (moderate) depression and acute depression. grade 3 (severe). Depending on the different levels, the doctor will consider to choose the appropriate treatment method for each patient.

For severe illness, depressive symptoms often appear and repeat continuously, the patient needs to apply specialized treatment measures such as using drugs, psychotherapy. Treatment time will also be prolonged, patients need to combine many remedies to improve their health condition.

However, for mild cases of depression, the symptoms of the disease are not too obvious and do not greatly affect the patient's daily life, experts will encourage the application of home remedies. without the use of antidepressants. Patients only need to change their daily habits of living, eating, resting, and at the same time being more active in communicating, learning how to set goals, etc., which will help their psychological state to quickly stabilize.

How to treat depression at home without drugs you should know

Being able to recognize the symptoms of depression early will help shorten the treatment time, and the treatment methods will also be more effective. When the disease is still in a mild stage, patients just need to quickly apply home remedies for depression without using drugs to help overcome this disease effectively.

1. Building a scientific diet

Having a scientific and healthy diet will help you prevent and treat depression well. Usually patients will be prone to eating disorders, most depressed patients will feel anorexia, loss of appetite and often skip meals. More specifically, a prolonged state of sadness and depression will affect the digestive system, and the absorption of nutrients will be more limited than usual.

Therefore, experts always encourage patients to build a diet with full of nutrients. Patients should prioritize choosing foods rich in minerals and vitamins that are good for the brain. At the same time, it is necessary to balance substances for the body to function better, from which emotions will also be stable.

Moreover, when the body is fully supplemented with substances, it will help strengthen the immune system, improve resistance to prevent the risk of disease progression or the invasion of other diseases. Patients also need to make sure to eat 3 main meals a day. If you feel anorexia, you should divide your meals into several times, absolutely do not skip meals.

Some notes when people with depression build a daily eating menu such as:

 - Eat a lot of green vegetables, fresh fruits and vegetables, choose foods that are good for brain activity such as salmon, eggs, turmeric, asparagus, oysters, etc.

 - Abstain from hot, spicy, fried foods, fatty foods, spices such as salt, sugar, etc.

 - The patient is absolutely not allowed to use alcohol, smoke, or addictive substances.

 - Snacks can be supplemented with fresh milk, whole grains to tolerate more nutrients, and the body can better absorb them.

2. Ensure quality sleep

Many studies have shown that sleep and depression are interrelated. Subjects who regularly suffer from insomnia are more likely to suffer from depression than usual. At the same time, depression will also increase insomnia, making it difficult for patients to sleep for a long time, even staying awake for many nights in a row.

That is why sleep plays a very important role in human mental and physical health. When the body is rested and relaxed enough, it will help restore energy, the brain transmitters work better. Thereby limiting fatigue, depression, pessimism, negativity. Especially people who are suffering from depression should pay more attention to their daily sleep.

Experts always recommend that patients should sleep for 8 hours a day. It is best to sleep before 11pm to regain positive energy for the body. However, most patients fall into a state of chronic insomnia. Therefore, to improve sleep, you should apply some of the following measures:

 - Choose a cool, clean sleeping space, avoid noise, adjust the temperature and light accordingly.

 - Can use more lavender essential oil, jasmine essential oil, ... to help sleep deeper.

 - Do not use phones, televisions, computers, electronic devices before going to bed. Because the blue light contained in these devices will cause a feeling of alertness, making it difficult to fall asleep.

 - In addition, the patient should not eat too much before sleeping or tolerate foods that are difficult to digest in the evening. If you are hungry, you can drink a glass of hot milk or eat snacks.

 - Do not use alcohol, stimulants in the afternoon and evening.

 - You can apply some measures to support sleep such as foot bath with warm water, massage, reading, etc.

3. Exercise regularly

Most of the depressed subjects are very passive, they just want to sit still and are very inactive. Some people even do not want to get out of bed or do any work, including personal hygiene. Therefore, to overcome this situation, the patient himself must try to be more active in movement. The first step is to leave your safe space to receive the cool and fresh air outside.

Experts always encourage patients to be active in practicing simple sports exercises at home. This is also considered one of the effective home remedies for depression without using drugs. Patients only need to choose simple exercises such as walking, jogging, cycling, yoga, etc. to improve their physical and mental health.

In many scientific studies, it has been proved that the habit of exercising every day is also an effective method of disease prevention. When the body is active, it will help stimulate the production of happy hormones, thereby repelling the feeling of boredom, moodiness, and despair of depressed patients.

Experts also added that the movement of the body will help improve the health of other organs, promote metabolism in the brain, so that people with depression will feel more clearly about the feeling of joy and happiness, the mind also relaxes better. Besides, this habit also helps to improve the immune system, preventing dangerous diseases or the attack of harmful bacteria and viruses.

It is also for this reason that patients who want to quickly improve their health need to spend about 30 minutes a day to exercise. The best time to practice is in the morning, at this time the air will be mild and cool, and at the same time will help the patient have abundant energy for the whole day.

4. Sitting meditation

Besides the exercise and sports that help improve health, the habit of meditation is also a useful "medicine" for those who are suffering from depression. Meditation will help you enter a state of stillness combined with regular breathing will help you balance your mood better, thereby reducing symptoms of depression.

Besides, meditation also helps patients relieve pressure, difficulties in life and gradually relax themselves. Experts also added that just meditating for 10 minutes before going to bed also helps your sleep become deeper and better. During meditation, the patient needs to get rid of all his worries and fatigue. Instead, think about positive, happy things, stories that make you feel good.

However, depending on the needs and conditions of each person, you can apply many different meditation methods. Usually, for beginners, just basic meditation or the simplest is sitting in a still state and thinking about positive things, focusing the mind on each breath. Patients can meditate at any time, especially when they feel tired and stressed.

5. Change emotional response

Depression is characterized by emotions of sadness, moodiness, depression, depression, etc. These symptoms, if not detected and treated in time, will make patients gradually lose their sense of happiness, they not feeling happy, even in the face of positive events. Therefore, the best way to treat depression at home without medication is to apply emotional regulation.

Some advice for patients such as:

 - Looking for new and interesting things in life.

 - Renew yourself as well as your daily life. Patients can learn and participate in activities based on their own interests such as painting, singing, dancing, writing, cooking, reading, etc.

 - Learn to face and see problems in a more positive, optimistic way. Do not rush to judge or evaluate any thing without understanding it clearly.

 - Actively confide, share and connect more with friends and relatives. It is best to meet face to face to increase your trust and communication ability.

 - Get more exposure to natural light to improve concentration and get the energy the body needs.

6. Journaling

In some studies, it has been found that journaling can control and help improve mood, as well as symptoms of depression. Journaling is a time for you to recall and record the problems and emotions that have happened in your life around you. Outstanding thoughts and feelings will help you easily detect the source of long-term anxiety and stress.

Besides, this habit also creates a good opportunity for positive thoughts to appear in your head, especially when you write about happy and joyful things. This is also a way to train the brain's thoughts and emotions. Recording all the activities and thoughts of the day will help you see your problems, thereby better regulating your activities and emotions.

However, journaling needs to be done consistently for a while to get good results. Some tips to make journaling easy:

 - Let your emotions run free and record them in detail.

 - Try to journal every day, the ideal time is 20 minutes/day.

 - You should write at the quietest time, the most comfortable spirit, it is best to write at bedtime.

 - Change the subject often, imagine yourself writing a letter to someone.

 - Try to jot down both the negative and the positive.

 - Limit re-reading stories that are too negative, which can be torn up after writing to relieve sadness.

 - Put the diary where it is most convenient for you.

7. Set daily goals

The typical symptoms of depression are feelings of boredom, loss of interest in activities around them, as if they don't want to do anything and always think that they are useless and incompetent.

Therefore, to quickly improve this condition, the patient should practice the habit of setting daily goals. This will help you identify specific things to do during the day, minimizing the situation of sitting still and always moody.

However, patients should only start with simple goals that are within their capabilities to be able to accomplish them well. This will motivate you to continue doing the habit, then gradually increase the level.

Patients can set goals in all daily activities, such as reading a few books, tending to bonsai, cooking a meal for the family, etc. After noticing that their health condition begins to improve You should gradually increase the number of goals or set goals for bigger things.

8. Actively participate in community activities

To improve communication, improve social relationships and get more interesting experiences for life, patients should participate in fun and entertainment activities or volunteer and charity groups. . This will help you gain a different perspective on life, thereby increasing confidence in the future, reducing negative thoughts.

In addition, patients can also learn about and participate in communities and groups of people suffering from depression on social networks. There are many people here who suffer from depression or have experienced this condition, they will give you a lot of useful advice, and you will also receive encouragement and sympathy from everyone.

The above article has suggested you some effective and safe home remedies for depression without drugs. However, this method only brings good results for mild and moderate cases. It is best for patients to see a specialist to conduct an accurate examination and diagnosis, thereby receiving the most appropriate advice.