Depression is a complex mental health disorder that can cause feelings of hopelessness or sadness, a lack of energy, and other symptoms that range from mild to severe. While antidepressants are a necessity for some people, you might find that you can manage your symptoms in other ways. At Guidelight Health, our compassionate team provides personalized care for clients experiencing a variety of mental health conditions. In this article, we’ll discuss some common methods for treating depression without medication.

7 medication-free ways to treat mild depression

Before making any lifestyle changes, try to learn what causes your symptoms. Depression and other mood disorders can result from a combination of social, biological and psychological factors, and your symptoms can depend on the type of depression you have. Start by learning to recognize your triggers and see if you can pinpoint patterns in your moods, behavior, emotions or reactions in relation to everyday situations.

Once you’ve uncovered some commonalities between those triggers and how you’re feeling, consider what changes would be the most helpful for you. For instance, here are some things you can do to help keep your depression symptoms at bay:

1. Stay connected.

Social support plays an important role in your well-being. Relationships can help you feel less alone in the world, provide a source of encouragement and create a sense of belonging that uplifts your mental health when you need it most. Social support means different things to different people, but some of the things you can do to stay connected include:

• Scheduling weekly coffee meetups with friends
• Joining a support group
• Taking classes to learn new skills
• Volunteering in your community

2. Practice self-advocacy.

Let people know what you’re going through and what you need. Educating your family and friends about your condition can help them better understand what you’re experiencing. The more they know about the type of depression you have, the easier it’ll be for them to help you notice the signs and provide adequate support during difficult times.

3. Set boundaries.

Boundary setting is another way to advocate for your needs and maintain healthy relationships. Boundaries don’t keep people out — it’s just a way for you to let others know what you’re comfortable with. For example, your friendship boundaries may include:

• Physical boundaries

Physical boundaries protect your personal space. They can pertain to the literal space around your body, your workspace or the private places in your home.

• Emotional boundaries

Emotional boundaries protect your emotional well-being. This can mean letting someone know when they’ve hurt your feelings or when you’re mentally available to listen to a friend vent about their day.

• Intellectual boundaries

Intellectual boundaries help you feel safer expressing your thoughts and ideas. These boundaries help ensure that your opinions, even if they’re different, will be met with the same respect you’d extend to other people.

4. Prioritize self-care and compassion.

Some days will be easier than others, but a little self-care can help you manage your stress levels. Things like mindfulness meditation and getting enough sleep at night can help you feel more at ease when life feels overwhelming. Also, don’t forget to practice a little self-compassion, which can help decrease anxiety and depression.

Instead of being hard on yourself when you’re struggling, remember that you deserve to treat yourself with the same warmth and empathy as you would extend to a friend going through the same thing.

5. Set achievable goals for yourself.

Research shows that goal setting can help people with depression feel more empowered, motivated and confident in themselves. Start by assessing what’s important to you and setting small, achievable milestones for yourself, like learning how to make your favorite meals, going to bed on time or doing yoga three times a week, and see how they impact your well-being. You can always add or adjust your goals in the future.

6. Stay physically active.

When you’re feeling depressed, exercise can help. Physical activity releases endorphins, which are the “feel-good” chemicals that improve your mood and sense of well-being. It’s also a great way to alleviate stress and anxiety and improve your sleep at night. Try to find a physical activity you can enjoy solo or with friends.

7. Talk to a therapist.

A therapist can teach you valuable coping and symptom management skills and help you shift toward a new perspective on your mental health. They can also let you know if your condition seems to be worsening or getting better without medication, so you can monitor your progress and adjust as needed.

Connect with Guidelight for depression treatment

Treating depression without medication isn’t always an easy process, but you don’t have to do it alone. Let Guidelight help you navigate your mental health journey with care. We offer in-person services for clients in several states, so you can receive the help you need in an area that’s convenient for you. In Colorado, we offer virtual programs for our adult clients through a secure, HIPAA-compliant platform, as well as in-person care across multiple states. Use our clinic finder to see the locations near you.

Everyone has a seat at Guidelight. Contact our team today for more information or to schedule an initial evaluation for depression.