I’m a practical person. Most of the time that translates to me only subscribing to things, methods, and behaviors that produce quantifiable results. I have always said, “I don’t have faith, prove it to me.”
I have been exploring that side of me that says everyone needs to have faith in something, whether it is a simple faith in intuition or in the existence of a higher power. It has been a fascinating experiment, to let myself explore spiritual topics and medical solutions other than those based in western medicine.
When I experienced an episode of depression recently, I resolved to get through it without using an antidepressant. I wanted to see if I could feel better without the side effects of the medication. Here are the four solutions I used. Because I used them together, I am not completely sure how effective they are separately. Together, they worked very well, and I wanted to share my solution, in the hopes that it could possibly help someone else.
1) Meditation
There are many forms of mediation, and many uses. I have read stories about people using it to increase their metabolism and lose weight, or just to experience relief from stress. Others use it to reach a higher level of consciousness or in conjunction with yoga as a spiritual practice. I started meditating for two reasons, to lower my stress level and gain spiritual awareness.
It helped. It forced me to watch the thoughts going through my brain, and to release them. This helped me recognize the negative thought patterns I clung to, and learn to replace them with positive thoughts. If I am not able to meditate daily, I just do not feel correct. For me, it is the same as not exercising.
2) Exercise
Ask any runner or spin class junkie, exercise makes you feel better. Finally, researchers are starting to find proof to back support on this belief. The problem with exercising when depressed is actually getting yourself to get up and move. I believe that if I had been exercising regularly, I would never have become depressed. I have experienced the mood enhancement of regular exercise, so it is always easier for me to make myself get out when I do not want to. I may complain the first 15 minutes, but by the end, I feel better.
If you are trying to get yourself started, try to enlist the help of co-workers or friends. Make it a daily habit with them to walk at lunch or right after work. Having to take my dog out for exercise is always a good motivator for me. Do whatever it takes to get you moving! You will be glad you did.
3) Nutrition
“You are what you eat.” That phrase has been around a long time, but that does not mean it is not true. When I became depressed, I had been eating poorly, and I knew it. I had gained some weight and my sugar cravings, always a battle, were out of control. There is research out there that sugar causes a depressed mood, so I decided to clean up my diet. I took the Whole 30 challenge and felt much better after I completed it. Since then, I have limited my intake of sugar and grains. Sticking to a mostly paleo-type diet has me feeling much better.
With additional research, I decided to add a probiotic. I am not a fan of most of the fermented foods that contain probiotics, so I went with a supplement. There is research out there about the connection between your gut bacteria and mood. I already learned how much food could affect my mood, why not the trillions of bacteria living inside of me? The difference was not immediate, but after about four weeks, I felt better. I was sleeping better, my mind was clearer, and my anxiety lessened.
Between the change in diet and the probiotic, I have become a true believer in “You are what you eat.”
4) Brainwave Entrainment
The final piece of the puzzle for me was brainwave entrainment, using isochronic tones and binaural beats. I used these alone and in conjunction with my mediation.
Isochronic tones and binaural beats use sound to change the pattern of your brainwaves. By listening to certain frequencies of sound, you can induce your brainwaves to resonate at those frequencies. This can cause changes in your mental state, such as trance, enhanced focus, meditation, even enhanced performance. They do not change your brain permanently, but until you are able to get yourself into the desired mental state, they help get you there.
They have been very effective for me. I originally used a track specifically designed to help with depression and it did help my mood. Once I got into a more stable frame of mind, I added in a creativity track. Finally, I use one to help me get to sleep.
These four solutions, some based on research, some taken on faith, have helped me to overcome a depressive episode with no drugs. I would love to hear from you in the comments if you have had a positive experience with any of these solutions.