Antidepressants are prescribed to millions of people around the world, but there is increasing debate over whether they’re truly effective at combating depression or if people simply benefit from the placebo effect. The medical community often refers to a “chemical imbalance” in the brain as the underlying cause of depression, but recent research from the Northwestern University Feinberg School of Medicine suggests that the whole idea supporting drug-based intervention may be flawed and unfounded.
A Flawed Understanding of Depression
Eva Redei, a researcher at Northwestern, discovered that antidepressants may only treat stress and not the actual root of depression. By focusing on boosting neurotransmitter levels in the brain, antidepressants are treating a side effect of depression rather than directly addressing the cause of depression itself.
“The medications have been focusing on the effect, not the cause,” Redei states. “That’s why it takes so long for them to work and why they aren’t effective for so many people.” With so many people feeling let down by drug-based treatments for depression, it’s crucial to consider alternative solutions.
Alternative Approaches to Treating Depression
Although antidepressants work for some people, it’s becoming increasingly clear that we should be placing more emphasis on alternative treatments and lifestyle habits that can help alleviate depressive symptoms. Your emotional wellbeing can be significantly improved through a combination of various physical and mental self-care measures.
1. Exercise and Yoga
Implementing a regular exercise routine can work wonders for managing depressive symptoms, as it helps to release endorphins that naturally boost your mood. A study at the University of Texas Southwestern Medical Center’s Department of Psychiatry found that exercise is a useful tool for helping to lift people out of major depression. Yoga, in particular, is a powerful method for managing stress and anxiety while increasing overall flexibility and strength.
2. Psychotherapy
Many people experiencing depression find relief through psychotherapy sessions, as they provide a safe and supportive environment to explore the root causes of depression, identify thought patterns that exacerbate symptoms, and develop emotional coping skills. The National Institute of Mental Health supports the use of talk therapy as an effective treatment for depression.
3. Natural Supplements
If you’re hesitant to try prescription medication for depression, you might consider taking natural supplements that have been shown to improve mood. Some of the most commonly recommended supplements for depression include:
- Hypericum extract (St. John’s Wort) at 300mg three times daily
- Fenugreek to enhance the effects of St. John’s Wort
- L-Tryptophan at doses between 1,500 mg and 3,000 mg twice daily between meals
- 5-HTP (hydroxyl tryptophane) at 100-250 mg twice daily
- SAMe (S-adenosyl methionine) starting at a low dose of 400 to 800 mg twice daily
Before starting any new supplement, it’s important to consult with your healthcare provider to determine the appropriate dosage and ensure that the supplement doesn’t interfere with any medications you’re currently taking.
4. Nutritional Changes
Poor nutrition can contribute to depressive symptoms, so it’s important to keep track of the food you’re consuming. Eating a balanced diet that’s rich in fruits, vegetables, whole grains, and lean proteins can have a significant impact on your mood. Omega-3 fatty acids, in particular, have been found to help reduce symptoms of depression. Good sources of omega-3s include fish, flaxseed, chia seeds, and walnuts.
5. Social Support
One of the most critical factors in combating depression is having a strong support system. Surround yourself with friends and family members who understand what you’re going through, and confide in them about your struggles. Social interaction and participating in group activities can help alleviate feelings of isolation and loneliness, which are common among people dealing with depression.
Final Thoughts
It’s time to reconsider the role of antidepressants in treating depression and invest more energy in other methods, such as exercise, therapy, a better diet, and a strong support network. While these alternative treatments might not provide immediate results, they can help manage your depression without relying on medication that might not even be addressing the root cause of the problem.
