Globally, there are millions of people who suffer from depression. Not all of them seek timely medical attention. Some of them suffer silently due to the stigma associated with mental health, and others do not even realize that they are suffering from depression. Learning how to manage depression without medication would come in handy to help yourself or a loved one when the mental health starts crumbling.

1. Get physically active
One of the most effective ways to treat depression is by leading a physically active lifestyle. One way to do it is by enrolling in a gym or seeking the help of a fitness coach. The other way would be to start practicing a physical sport that will make you sweat it all out. Physical exercises of all kinds, including simple everyday walking and jogging, when done consistently, can lead to an increase in the serotonin levels in the brain and make you feel calmer and happier.

2. Cut back on caffeine
Grabbing a warm mug of coffee might feel like the most comforting thing to do, but high levels of caffeine in the body would lead to an overstimulation of the brain. This can elevate your stress levels. Reducing the caffeine intake can show a drastic improvement in your mood.

3. Enhance your sleep quality
One of the foundational changes to make to your lifestyle if you are suffering from depression would be to set your sleep routine right. Establish a sleep schedule so that you fall asleep and wake up at regular time slots. If you value your body’s circadian rhythm, you would be able to enjoy a restful sleep every night, which can have a hugely positive influence on your mood.

4. Keep tabs on what you eat
What you put in your body has a lot to do with how you feel. Depression might sometimes be accompanied by stress eating and indulging in unhealthy snacks, which leads to the worsening of your mental health. Alcohol, refined food items, and sodas should be avoided. A wholesome diet with healthy portions of vegetables and fruits every day can help people with depression. Focus on including folic acid and omega-3 fatty acids.

5. Meditation
People who are wondering how to manage depression without medication should include meditation in their daily routine. Calming meditation and mindfulness practices alter the way your brain reacts to different situations. This can prevent a sudden increase in stress levels, which can be harmful to people with depression.

When you know how to manage depression without medication, you can take timely quick fixes. Often, mild stages of depression can be addressed by recognizing the symptoms and accepting the condition. A clinical psychologist would best treat clinical depression through counseling or with medications and other forms of therapy as required.