Non-Pharmaceutical Approaches to Treating Depression: Effective Alternatives

Non-pharmacological treatments, alone or in combination with medications are an important part of a mental health treatment plan.

Here, Medmate outlines the non-pharmaceutical approaches to treating depression, and how we can help you access these services:

Why seek non-pharmaceutical options for treating depression?

Pharmaceuticals such as antidepressants are commonly used for treating cases of depression. However, some people wish to try other methods of treatment first before approaching antidepressants, for several different reasons. These include:

Side effects

Side effects from antidepressants such as selective serotonin reuptake inhibitors (SSRIs) may include headaches, muscle pains, developing insomnia, and upset stomach. While these side effects are usually temporary, they may persist for some patients. SSRIs can also result in reduce sexual interest, desire, performance, satisfaction, or all four.

Cost

Cost is another factor which may affect one’s ability to access antidepressants. However, the Australian Government subsidises costs of prescription medicines, making them generally affordable.

Mild depression

For sufferers of mild depression, antidepressants may not be the preferred approach, and mental health professionals may suggest lifestyle changes first.

Non-pharmaceutical approaches to treating depression

There are several non-pharmaceutical approaches to treating depression, including:

Therapy

Therapy, such as cognitive behaviour therapy (CBT) and behaviour therapy, is one of the most effective, non-pharmaceutical ways of treating depression. CBT is a psychological treatment which recognises that the way we think (cognition) and act (behaviour) affects the way we feel. The aim is then to identify unhelpful thoughts and behaviours which can prevent us from recovering from depression.

Behaviour therapy differs from CBT in the sense that it focuses on promoting activities that are rewarding, pleasant or satisfying as a way to reverse patterns of avoidance which cause depression to get worse.

Lifestyle changes

Changes to lifestyle may not cure depression on their own, but they have been shown to alleviate symptoms and help people on their road to recovery. Some of the most worthwhile lifestyle changes include aiming to eat a healthier diet with plenty of fruits and vegetables, exercising 3-5 times a week for at least 30 minutes per session, and trying to spend more time in nature which is linked with cognitive benefits and improved mood.

Resistance training (weight lifting) offers significant benefits for those struggling with depression. Engaging in regular strength training has been shown to improve mood, reduce symptoms of anxiety, and boost overall mental well-being. The physical activity involved in resistance training stimulates the release of endorphins, the body’s natural mood elevators, which can help alleviate feelings of sadness or hopelessness. Additionally, the sense of accomplishment from achieving strength goals and the routine of regular exercise can provide structure and a positive focus, further contributing to improved mental health. Overall, regular exercise with a focus on resistance training is a powerful tool for enhancing both physical and emotional resilience.

Treating depression with Medmate

Treating depression doesn’t have to mean taking antidepressants. To get the treatment you need for depression, book in for a telehealth consult with Medmate. We’re caring mental health specialists, offering empathetic treatment for depression at your pace and from the comfort of your home. Our team includes experienced, non-judgemental clinicians and psychologists who are committed to helping you get back on track with your mental health.

Book in for a consult today and start feeling better.