7 unexpected ways to manage depression without medication

Everyone gets sad from time to time, but for people who experience ongoing feelings of unhappiness, hopelessness, and low energy, depression might be the culprit. Depression is one of the most common mental health conditions in the United States, affecting about 5 percent of the adult population.¹

Your healthcare professionals might diagnose you with depression if these or other common depressive symptoms (like unidentified physical pain, appetite changes, and more) are present for at least two weeks.

Left untreated, depression can lead to poor sleep and trouble concentrating, which can affect you personally and professionally. Fortunately, there are a number of treatment options to choose from when seeking help.

Understanding how depression is routinely treated in our Western world can better equip you to explore natural antidepressants and other non-medication options.

What to know about traditional Western treatments for depression

People with depression may either not make enough of certain neurotransmitters (chemical messengers), like serotonin or dopamine, or have trouble using the available neurotransmitters in their system. To address these issues, doctors practicing in the Western world frequently prescribe antidepressant medications.

These medications typically fall into three classes:²

• Tricyclic antidepressants (TCAs)
• Selective serotonin reuptake inhibitors (SSRIs)
• Selective serotonin noradrenaline reuptake inhibitors (SNRIs)

You might be familiar with these SSRIs:

• Citalopram (Celexa)
• Escitalopram (Lexapro)
• Paroxetine (Paxil)
• Fluoxetine (Prozac)
• Fluvoxamine (Luvox/Fevarin)
• Sertraline (Zoloft)

Of these SSRIs, fluvoxamine is receiving increased attention recently for its alleged effectiveness in treating COVID-19 because of its potential anti-inflammatory properties. Fluvoxamine is commonly used to treat symptoms of obsessive-compulsive disorder (OCD) and depression.

Early randomized control trials of its effectiveness in treating COVID-19 infections aren’t strong enough yet for the FDA to give its approval, according to the National Institutes of Health (NIH).

Still, some studies and anecdotal evidence suggest that short-term use of fluvoxamine for this purpose prevents most people infected with COVID-19 from becoming worse to the point of needing to be hospitalized.³

However, as with all medications, antidepressants come with their own risks.

There is a trial-and-error period where you and your healthcare provider work together to determine what medication you tolerate and in what dosage. Antidepressants can require up to eight to 12 weeks to take full effect. Further, they come with a host of side effects.

Antidepressants can cause weight fluctuations, lowered libido, headaches, and sleep problems, to name a few. In the long-term, prolonged use of antidepressants may lead to other health concerns, like heart attacks and strokes.⁴

There’s a reason The Body Ecology Program has helped so many people. Find out why.

What role does your body play in your mental health?

Before diving into natural antidepressants and alternative treatment options, it’s helpful to learn more about the ways in which your fuel choices and your body’s systems impact your mental balance and mood.

Your gut:

• How your gut processes foods and the makeup of your gut biome both influence how you feel mentally.
• Surprisingly, most of your body’s serotonin, one of the neurotransmitters responsible for your mood, is actually stored in your gut.⁵
• A healthy gut will lead to a healthier environment for neurotransmitters like serotonin. That’s why the link between gut health and mental health (AKA the gut-brain axis) is a growing field of research.

Your fuel:

• What you eat and drink on a daily basis can also affect your mood.
• A diet high in gluten sounds delicious (bread, anyone?), but it might actually lead to more inflammation in your body.
• This is concerning because research has shown a relationship between higher levels of inflammation and depression. In fact, when people with a gluten sensitivity ate gluten, they reported short-term feelings of depression.⁶

Knowing these connections, let’s look into a few alternatives to address depression without using prescription antidepressants.

7 natural antidepressants that science suggests may be effective

There are a number of ways to manage depression without medication. Here are some safe, natural antidepressants you may not have tried yet:

1. Consume a diet rich in probiotics.

We know the gut is essential to mental health and normal brain function, so how can you promote a healthy gut?⁷ Start by consuming more probiotics. These living microorganisms help your gut do things like digest food, create vitamins, and fight off infection and disease.⁸ You can find probiotics in fermented foods, drinks, and supplements.

2. Destress with CBD.

Cannabidiol (CBD) has been found to have antidepressant effects in early clinical trials, all without the risk of addiction.⁹

3. Improve energy flow through acupuncture.

Switching from Western to Eastern treatment techniques: Acupuncture is a popular practice where practitioners place small needles in your body to disperse blocked energy, with needle placement depending on your ailment. Research has shown these needles release endorphins, which can improve depressive symptoms.¹⁰

4. Meditate to relieve stress.

Mindfulness-based practices are growing in popularity to treat health conditions, like pain after surgery and opioid dependence.¹¹ Interventions using mindfulness-based stress reduction have also shown positive improvements in depression scores.¹²

5. Start up your gaming console.

That’s right, video games are being explored as potential natural antidepressants. Though research is in the early stages, researchers like video games as a treatment alternative due to the fact that they’re low-cost, available globally, and not stigmatized.¹³ It probably matters what types of games you play, so consider non-violent options.

6. Try Watsu Body Therapy.

If your body’s receptors aren’t taking up available neurotransmitters, Watsu Body Therapy might be a beneficial approach to consider. Watsu uses flotation devices and partial submergence in water to create a weightless feeling. Clients report physical, mental, and emotional releases after these sessions.¹⁴

7. Turn on some music.

Music therapy is a surprisingly accessible option for people living with depression.¹⁵ Research shows music therapy works across demographics, reducing depression in adolescents as well as in elderly populations.¹⁶

Let’s recap: Depression is one of the most common mental health conditions in the world. While Western medicine tends to lean into prescribing antidepressants as the primary treatment, these drugs aren’t without risks.

Thankfully, there are several ways to manage depression that don’t require taking medication. Talk to your healthcare team about these natural antidepressants and other alternatives, including diet, body work, and technology.