How to Handle Depression without Doing Drugs

Depression is a psychological condition that affects millions of people globally. This condition can cause significant problems in the functioning of those affected more often than even chronic diseases such as hypertension and diabetes. To manage depression without the side effects and cost of psychiatric medications, there are many things one can do to control moods naturally.


Depression is a state of low mood and aversion to activity that can affect a person’s thoughts, behaviour, feelings and physical well-being.

Depressed people may feel sad, anxious, empty, hopeless, helpless, worthless, guilty, irritable, or restless. They may lose interest in activities that once were pleasurable, experience loss of appetite or overeating have problems concentrating, remembering details or making decisions. Some may even contemplate or attempt suicide.

 Insomnia, excessive sleeping or even loss of sleep, fatigue, loss of energy, or aches, pains or digestive problems that are resistant to treatment could all be symptoms of depression.

While people may think that depression is a developed world’s problem, it is amazing to know that a lot of people even in developed countries also suffer from this psychological condition. In present day Nigeria, it is easy to slip into a state of depression without knowing it. All the recipes to make one feel profoundly depressed are ever present around us – the usual insecurity (fear of armed robbery attacks right in your own home or on the road or streets), lately bomb threats, lack of electricity, not making ends meet, getting from one point to another in traffic challenges etc

All of these challenges have become a way of life and are enough for one to slip unconsciously into depression without knowing it.

We live in a society infused with pharmaceuticals and drugs to treat everything from depression and sleep to anxiety and so on. Drug companies constantly come out with different kinds of prescription drugs which according to them are suitable in the cure or treatment of any disease or condition, depression inclusive. As a result, many people believe that these drugs are the only option they have to ease the symptoms of their condition. However, in the case of fighting depression there are natural ways of going about it without necessarily resorting to taking medications.

Meditation is one of the most powerful solutions for curing depression. It involves sitting quietly, breathing deeply, focusing on the present and becoming aware of one’s thoughts without judging them. Meditation helps the body to relax, but more than that, it has been found to lift mood and decrease stress when practiced daily. There’s also some evidence that it may help with mild depression.

Aerobic exercise apart from relieving stress and tension can stimulate the release of mood-boosting endorphins and other brain chemicals. According to an aerobic instructor, Mr Edwin Okafor, regular aerobic exercise works just as well as an antidepressant for treating major depression.

He explains: “Exercise helps fight depression in a number of ways, which may include, releasing feel-good brain chemicals such as neurotransmitters and endorphins which eases depression, reducing immune system chemicals that can worsen depression and increasing body temperature which may have calming effects”.

Apart from the physical benefits of exercise, it has many psychological and emotional benefits such as boosting confidence and taking away worries which can get one away from the cycle of negative thoughts that cause anxiety and depression, Okafor said.

Depression can also be treated using acupuncture. Acupuncture is the practice of inserting thin needles into specific body points to improve health and well-being.  As far as depression goes, there’s some evidence that acupuncture may be helpful on its own or as an addition to antidepressants.

In a recent study at Stanford University involving 150 pregnant women with major depressive disorder, those who received 12 sessions of acupuncture specifically targeted to depression experienced a greater decrease in symptom severity after eight weeks than did those who underwent general acupuncture or massage.

   Herbal remedies such as St. John’s Wort also known as hypericum perforatum L. is said to relieve depression by causing the release of neurotransmitters  i.e brain chemicals that influence mood.  St. John’s Wort may be helpful for mild to moderate depression, and it has fewer side effects than antidepressants do, says a medical research.

 A traditional medical practitioner, Dr.S.S sheriff  says that herbal remedies are highly effective in the treatment of depression. It tones the heart by sufficient blood supply to the brain, he said.

It is believed that that when there is a shortage of oxygenated blood supply to the brain, it can make a person slip in to depression, he adds.

  Sheriff however, notes that there are series of herbal remedies used in treatment of depression but  it all depends on the symptom presented by a patient

In another study of depressed patients, researchers found that those who participated in eight weeks of yoga classes experienced significant decreases in symptoms as well as increases in mindfulness and in taking the initiative to solve problems.

Okafor again explains that by reducing perceived stress and anxiety, yoga modulate stress response systems. This, in turn, decreases physiological arousal, for example, reducing the heart rate, lowering blood pressure, and easing respiration.  There is also evidence that yoga practices help increase heart rate variability, an indicator of the body’s ability to respond to stress more flexibly, he says.

How to Stop Feeling Depressed

• Understand the emotional cycle -- understanding the pattern of positive and negative emotions will help you put your feelings in perspective.

• Spend time with positive people - To improve your outlook on life, spend time with positive people.

• Reflect on past success - Take a few minutes to remember your past accomplishments and build yourself up.

• Focus on gratitude - When you consider everything good in your life and compare it to the problems of less fortunate people, the issue that’s making you depressed won’t seem as serious.

• Change of environment - One of the best ways to change the way you feel is to change your environment

• Break your routine - Going through the same routine, day after day, can be monotonous and depressing.

• Interact with animals and nature – Observing and interacting with nature and animals will help you get over your problems

• Get moving- Hitting the gym or going for a walk will help you shed the lethargy that comes with feeling depressed.

• Think about the big picture - In a million years no one will remember what you did or didn’t do. What matters is the present moment and enjoying every second of life that we’re blessed with.

• Do something to help yourself - Once you decide to stop moping and start moving forward you won’t have time to feel depressed.