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Holistic Depression Treatments Everyone experiences lows and highs However, if you are sad or down most days and it impacts your work, relationships and social activities, you may have depression. Depression can be treated through medications and talk therapy. Talk therapy (also called psychotherapy) can help you identify negative thoughts that cause depression and learn healthier methods to cope with stress. Cognitive behavioral therapy and inter-personal counseling are two common types of psychotherapy. Meditation Meditation is a practice that helps to relax the mind. It can help improve focus, reduce anxiety, and improve mood. It's a great addition to other depression treatments. However, it is important to talk with an expert in mental health for therapy and medications. Meditation on loving-kindness can help you develop compassion and kindness towards yourself and others. You can practice it by sitting comfortably and offering well wishes to friends and family members, then acquaintances and finally all living things. It can help overcome self-criticism and isolation that may lead to depression. There are many different types of meditation. However, some have been found to be particularly effective in relieving symptoms of depression. Some of them include: Yoga Yoga is a physical and mental practice that involves meditation, breathing exercises and movement. It has been proven to lower stress and blood pressure, and increase feelings of calm. Yoga can also help reduce depression by boosting levels of serotonin. Depression is a nebulous disease that requires therapy and medication. While a lot of people suffering from depression benefit from taking antidepressants, they come with a host of adverse effects. Yoga as a part of a treatment plan can provide an additional level of support, reduce the frequency of adverse effects and enhance the quality of life for those who suffer from depression. Journal of Psychiatric Practice published an article that proved yoga to be an effective treatment of depression. Researchers discovered that after taking three yoga classes a week for a month, the scores of participants on a depression evaluation were significantly reduced. The authors of the study recommend that yoga be included in holistic treatment for depression. However, more research is needed regarding the specific benefits yoga offers for depression. Nutrition You can improve your mood by increasing the quantity of vegetables, fruits whole grains, whole grains, and lean protein in your diet. Avoid processed foods and sugar to decrease inflammation and promote better mental health. In the end taking a holistic approach to mental health may be more effective for preventing and treating depression than traditional medications and psychotherapy. A good night's sleep and eating a balanced, healthy diet, and participating in activities of social support can all contribute to your overall well-being. It is important to speak to a mental health professional to determine the best approach for you. A holistic mental health clinic can help you identify the root of your symptoms and provide an extensive treatment plan that will assist you in beating depression for good. These services could include exercise yoga, meditation, and meditation all of which are proven stress relievers that can help to lift your mood. Alternative therapies like massage and acupuncture also have been proven to reduce depression symptoms. Additionally, a holistic approach to depression treatment could include spiritual wellness and family and community support. Exercise One of the most essential holistic depression treatments is exercise. Exercise is not just a way to build physical strength but also releases endorphins, which improve mood. You can do it alone or with a group of friends, but the key is to find a physical activity that you like and will likely to stick with. Researchers conducted a survey asking a group of depressed adults whether they would be willing to participate in an exercise program that was specifically designed to improve their mood. The results showed that the majority participants (up to 50 percent) were willing to participate in this type program. Even those with physical disabilities that restrict their ability to exercise showed interest. Exercise is a safe and effective treatment option that can be employed in conjunction with psychotherapy and medication. However, more research is needed to determine which exercise modality is the most effective for reducing depression symptoms and to examine the impact on other health outcomes. A stronger evidence base will help to make the case for incorporating exercise as a core first-line depression treatment, in addition to psychotherapy and medication. Reflexology A reflexologist applies gentle pressure to certain points on your feet, and sometimes also the hands. The theory is that these points correspond to parts and organs of your body. It is thought that the pressure applied to them calms your nervous system and aids in healing. There isn't much scientific evidence of this. In some studies there are positive results and show that reflexology can ease certain symptoms, but the benefits are usually limited or only last for a short time. Reflexology is complementary therapy. It is used in conjunction with other treatment options but not as a replacement. The NICE guidelines suggest that doctors offer talk therapy to treat depression, which is typically cognitive behavioral therapy. Other holistic treatments include a healthy eating plan, exercise, meditation, stress management techniques, and herbal remedies. Music therapy has also been proven to help people feel better. In one study, women suffering from MS who participated in a musical therapy program experienced less fatigue, pain and anxiety than those in the group that did not. They also reported better sleep quality. The study was published by Advanced Nursing in April 2021. Massage Massage refers to the rubbing and kneading of your soft tissues. It has been proven to decrease depression symptoms, and increase the feeling of well-being. Massage is believed to reduce cortisol levels and increase the production of oxytocin, two chemicals which play a key role in mood. It can also help to retrain the brain's fight or flight response by aiding you in learning to relax and feel safe. In comprehensive depression treatment , massage was combined with group interpersonal psychotherapy. This combination significantly reduced depression symptoms when compared to the control condition. It also helped alleviate symptoms of anxiety and boosted positive affect. Although it's not entirely certain how massage could have antidepressant properties however, it is believed to lower blood pressure and stress hormones while increasing the amount of serotonin within your brain. More research is needed to better understand this issue. It is recommended to locate a massage therapist who has worked with clients who suffer from depression. It is recommended to find an integrative treatment center for mental health, which offers acupuncture and massage therapy along with yoga, fitness, meditation, and yoga. Guided imagery Guided imagery is a highly effective mind-body practice that involves imagining a relaxing scene. The mental image stimulates the parasympathetic nervous systems, which encourages relaxation and inner self-regulation. It can be utilized as a holistic depression treatment or to help manage stress. It can also ease pain and promote healing. A patient may use guided imagery alone or in conjunction with other techniques for therapy like receptive therapy and meditation. This practice can be carried out at home or in the office of a therapist by using audio recordings. The therapist usually provides a script, but the individual can personalize the experience and develop the framework on their own. The aim of guided imagery is to calm the sympathetic nervous system, which produces stress hormones. It can also slow breathing, reduce tension, and decrease heart rate. People who practice this method typically report less anxiety and depression. Some even are more able to cope with stressful situations after completing this method. The imagery can be focused on pleasant occasions, and also getting through challenges. Biofeedback Biofeedback (also known as neurofeedback) is a mind-body therapy that can help control symptoms of a range of medical conditions. During sessions, healthcare providers employ non-invasive monitoring equipment to monitor involuntary processes, like your heart rate or muscle tension. They will then teach you how to create voluntary changes to these functions, such as relaxing your muscles. With time, you could be able to make these adjustments without the need of the equipment. Your therapist may connect electrodes to your body and translate the readings into a visual cue or an auditory one that changes, for example, changing tone, a changing meter displayed on a monitor, or lines that move across a screen. The therapist will then guide you through mental exercises to relax your body and reduce psychophysiologic stress. Researchers have discovered that biofeedback can help treat various ailments, including chronic pain and fibromyalgia, and it can be combined with other therapies. Some health insurance plans pay for biofeedback. Check with your provider before starting any program.