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Holistic Depression Treatments Everyone experiences highs and lows If you're sad or down most days and it affects your work, relationships and social activities, you could be suffering from depression. Depression can be treated through medications and talk therapy. Talk therapy, also referred to as psychotherapy can help you recognize negative thoughts that contribute to depression. You can also learn better ways to cope with stress. The most common kinds of talk therapy include cognitive behavioral therapy as well as interpersonal therapy. Meditation Meditation is a relaxation technique. It can improve concentration, ease stress, and boost mood. It is a great complement to other depression treatments. It is important to consult with an expert in mental health before starting therapy or taking medication. Meditation on loving-kindness fosters compassion and kindness towards yourself and others. You can practice it by sitting comfortably and extending greetings to your loved ones, then acquaintances and finally all living beings. It can help overcome self-criticism and isolation that may lead to depression. There are many types of meditation, however a few have been found to be particularly efficient in easing symptoms of depression. Some of these include: Yoga Yoga is a mental and physical practice that involves breathing exercises, meditation and movement. It has been proven to lower blood pressure, reduce stress and improves feelings of calm and well-being. Yoga can also help reduce depression by boosting levels of serotonin. Depression is a complicated condition that usually requires treatment and medication. While a lot of people suffering from depression can benefit from taking antidepressants, these drugs come with a host of negative side effects. Yoga as a part of your treatment plan can offer additional support, decrease the frequency of adverse effects and enhance the quality of life for people suffering from depression. A recent study by the Journal of Psychiatric Practice found that yoga can be an effective treatment for depression. Researchers discovered that after taking three yoga classes per week for the duration of a month, the scores of participants on a depression assessment were significantly reduced. The authors of this study suggest that yoga be incorporated in holistic depression treatments however, more research needs to be conducted on the particular benefits of yoga and depression. Nutrition Making changes to your diet that include more fruits vegetables, whole grains and lean proteins can boost moods. Avoid sugar and processed food to lessen inflammation and improve brain health. Ultimately an approach that is holistic to mental health may be more effective in preventing and treating depression than traditional medication and psychotherapy. All of these things can help improve your overall health. It is important to speak with a mental health professional to determine the best strategy for you. A holistic mental health clinic will help you identify the root cause of your symptoms and provide an entire treatment plan to aid you in overcoming depression for good. These services can include exercise, meditation, and yoga, all of which are known stress-reducing agents that aid in improving your mood. Alternative therapies such as massage and acupuncture have been proven to improve depression symptoms. In addition, a holistic approach to treating depression could include spiritual wellness and the support of family and friends. Exercise Exercise is one of the most effective holistic treatments for depression. It not only helps build physical strength and endurance, but it also releases endorphins that improve mood. You can take part in it with friends or alone. The trick is to find an activity you enjoy. Researchers asked a sample of depressed adults whether they would participate in a program of exercise specifically designed to improve their mood. The results showed that the majority of participants (up to 50%) were willing to take part in this type of program. Even among those with an illness that restricts their exercise, a majority reported interest. Exercise is an effective and safe treatment option that can be used along with psychotherapy and medication. However, more research is needed to determine which exercise modality is the most effective for reducing depression symptoms and also to study the impact on other health outcomes. Exercise can be used as a first-line treatment for depression alongside psychotherapy and medications. Reflexology A reflexologist applies light pressure to certain points on your feet and sometimes, hands as well. The theory is that these reflex points correspond to organs and areas of your body. The theory is that the pressure applied to these points calms your nervous system and promotes healing. There isn't much evidence to prove this. Some studies show that reflexology can be effective in reducing certain symptoms. However the benefits are usually very limited or last only a few days. Reflexology is complementary therapy. It is used in conjunction with other treatment options and not as a replacement. The NICE guidelines suggest that doctors offer talk therapy to treat depression, which is usually cognitive behavioral therapy. Other holistic treatments include a healthy eating plan, exercise, meditation techniques, stress management and herbal remedies. Music therapy has also been shown to help people feel better. In one study, women with MS who took part in a musical intervention experienced less fatigue, pain and anxiety than those in the group that did not. They also had better sleep quality. The research was published in April 2021 in the journal Advanced Nursing. Massage Massage is the rubbing and kneading of your soft tissues. It has been proven that it can reduce depression symptoms, and improve feelings of well-being. Massage has been proven to lower cortisol levels and increase oxytocin production, both chemicals which play a key role in mood. It can also help to train your brain's fight or flight response by teaching you how to relax and feel comfortable. In certain studies, group-interpersonal psychotherapy was paired with massage. This combination significantly decreased depression symptoms compared to the control condition. It also helped with anxiety symptoms and enhanced positive effects. Although it's not certain how massage could provide antidepressant effects, it does seem to lower stress hormones and blood pressure while increasing the availability of serotonin within your brain. However it is necessary to conduct more research regarding this particular issue. It is recommended to locate a massage therapist who has experience working with clients suffering from depression. Ideally, you should seek out a holistic mental health treatment center that offers massage therapy, acupuncture, yoga, fitness and meditation. Guided imagery Guided imagery is an effective mind-body technique that involves imagining an energizing scene. The mental image stimulates parasympathetic nervous systems, which promotes relaxation and inner self-regulation. It can be utilized to treat depression holistically, or to manage stress. It can also help ease pain and aid in healing. The patient can utilize guided imagery by itself or in conjunction with other therapies, like receptive musical therapy and meditation. The practice can be performed in a therapist's workplace or at home using audio recordings. The therapist typically provides a script, however, individuals can customize the experience and develop the framework on their own. The purpose of guided imagery is to soothe the sympathetic nervous system, which produces stress hormones. This can lower heart rate, reduce breathing, and ease tension in the muscles. The people who practice this method frequently report a decrease in anxiety or depression. depression treatment services feel more capable of coping with stressful situations after practicing this exercise. The imagery can help focus on positive moments, as well as the ability to overcome challenges. Biofeedback Biofeedback, also called neurofeedback is a mind/body therapy that can help control symptoms associated with a wide range of medical conditions. In the course of sessions, health professionals use noninvasive monitoring devices to measure involuntary function, such as heart rate or tension in muscles. Then, they will show you how to make voluntary changes in these functions. For example, they will show you how to relax your muscles. After a bit of practice you may be able to perform these movements without the equipment. For instance the therapist could connect electrodes to your body to translate the reading into a visual or auditory signal, such as changing tone, a meter that changes on a screen, or lines moving across the screen. The therapist will then guide you through mental exercises designed to relax your body and reduce psychophysiologic stress. Researchers have discovered that biofeedback can help treat a number of ailments, including chronic pain and fibromyalgia, and is a great addition to other therapies. Some health insurance plans cover the cost of biofeedback. Make sure to consult your provider first before beginning any program.