Non-Medical Resources

There are activities you can do on your own to assist in combating depression outside of medications and/or psychotherapy. Here are some additional options that you may want to include in your wellness plan:

Avoid isolation by reaching out to loved ones, family, friends, teachers, and clergy.

Implement regular exercise into your weekly routine. Aerobic exercise in particular has been shown to be an effective way to help lift depression.

Practicing yoga is a healthy and productive way to relieve stress as well as increase body flexibility, which will lead to feeling better.

Enjoying the sunshine, especially in the morning, can improve mood; but don’t forget to use sunscreen and to get enough Vitamin D. Not getting enough sunlight and Vitamin D can create feelings of depression and sluggishness, as well as aches and pains. Here is an article with helpful information.

Eat a healthy diet rich in fruit, vegetables, and protein. The goal should be to eat three meals with two small snacks in-between to avoid slumps in blood sugar and tendencies to binge out of hunger. In addition, fish rich in Omega-3 fatty acids can also help balance mood.

Regular massage therapy has also been associated with reducing depression and improving well-being.

If you don’t already have one, consider getting a pet. Household pets that reciprocate affection can help reduce stress and depression.

Learn to add mindfulness meditation to your busy schedule. Mindfulness Meditation is a wonderful way to help manage stress, mood and chronic pain. West Coast TMS Institute highly recommends these free MP3 and iTunes University files found here at UCLA’s Mindfulness Awareness Research Center website. Daily practice with one of these free audio guides, by yourself, with family or friends, can really enrich your life. The instructor has a very gentle voice, is easy to follow, and the different programs are relaxing and range from 3 to 20 minutes, depending on what you are looking for.

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