Lifestyle Changes Offer Drug-Free Alternative to Fighting Depression
November 2003 — More than just the “downs” in life’s ordinary cycle of ups-and-downs, depression is a medical illness with distinct symptoms and successful treatment options.
“The symptoms of depression overlap normal, healthy living,” says Judith Marquit, PsyD, psychologist on staff at Memorial Regional Hospital, Memorial Hospital West and Memorial Hospital Pembroke. “It is the duration, number and intensity of these symptoms that drain the quality of life for an individual.”
According to the National Institutes of Health, the symptoms of depression can include:
- Persistent sad or “empty” mood
- Loss of pleasure in ordinary activities, including sex
- Decreased energy; fatigue
- Sleep disturbances (insomnia, early-morning wakening or oversleeping)
- Eating disturbances (loss of appetite and weight or weight gain)
- Feelings of guilt, worthlessness or helplessness
- Thoughts of death or suicide; suicide attempts
- Irritability
- Excessive crying
- Chronic aches and pains that don’t respond to treatment
Treatment for depression is as much an art as it is a science. Prescribing antidepressant medications creates the challenge of choosing the right medication for the right patient. The optimum dose and timing of the medication may take weeks to determine. During this time, side affects from the medications may cause patients to abandon the treatment of depression altogether.
Natural Alternative
“The natural approach, using St. John’s Wort, can be an effective method of treating depression without prescription medications,” says Dr. Marquit. “Although there are still discrepancies surrounding its use, medical research has shown it is an effective treatment for depression. The side effects are few and mild, and the cost is considerably less.”
Dr. Marquit also suggests that individuals seek the advice of a mental health professional. “A good therapist can help assess the cause of depression and assist the individual in understanding why he or she is depressed. Depression may be masked by feelings related to personal or environmental circumstances. For example, many people are angry and don’t realize that it stems from depression. Identifying the root of depression is the first step in its treatment.”
Lifestyle Modifications
In addition to speaking with a therapist, Dr. Marquit encourages patients to:
- Excercise Physical exercise reduces anxiety and depression while restoring a sense of well-being. A combination of cardiovascular exercise and weight-bearing activity 3-4 times a week is recommended. Exercise doesn’t have to be expensive, either. A brisk walk, riding a bike or renting an exercise tape from the library all provide the positive benefits of exercise.
- Take Time for Yourself each day Make time each day to spend some time alone and regenerate. Take a bubble bath, go for a walk on the beach, meditate or read a book. Even if it’s just 15 minutes, the time spent alone will increase feelings of well-being.
- Develop and Maintian a Support System Sometimes friends can be the very best therapists. Depression usually starts due to pressures within the family nucleus. Meeting the demands of children, a spouse, aging parents and the household can lead to symptoms of depression. A support system will make a big difference.
- Let Others Know You Need Attention Express your need for attention or special time alone. Not expressing your needs to others only makes the situation worse. When others know what you need, they are able to give it to you.
By making positive lifestyle changes, feelings of well-being can be increased without the use of medication. For referral to a physician or psychologist, call the Memorial Healthcare System Physician Referral Service at (954) 985-3450.