There’s a lot of stigma surrounding mental health and medications. When diagnosed with a mental health issue, many people rush to suggest different medications to alleviate symptoms. Absolutely nothing is wrong with needing medication to manage your symptoms so that life is manageable. If that is somebody’s choice, then there is no harm in that. Some people, however, don’t feel comfortable with being on medications. Again, there is nothing wrong with that, either. Life is all about personal choice and preference.

Those who don’t or can’t take medication to improve their mental health may feel like they have to live with their depression symptoms. Fortunately, that is not the case. There are many ways to manage depression without medication, and here are five of them.

1. Set Small Goals

When you have depression, it’s hard not to feel worse when you can’t bring yourself to accomplish everything you want or need to, which furthers the cycle of negative thoughts and self-talk. Set reasonable and realistic goals for yourself. If your only goal for that day is to go to work and make dinner, then so be it. At the end of the day, we are all just doing our best. And if your best only includes doing the bare minimum, then be proud you were able to do something.

2. Spend Some Time With Hobbies Or Activities

This is sometimes hard to accomplish when you have no interest in doing anything leisurely. It’s hard but not impossible. The key is to make small, manageable steps. You don’t need to spend an hour reading or crafting to get benefits from it. Just do what you like in small increments at a time. After 5 minutes, if you’ve had enough, put it away. You can also try going for short walks around the neighborhood or at your office.

therapist taking notes3. Be Gentle With Yourself

It was a rough day, and you feel defeated. You didn’t accomplish anything, or you could barely get out of bed that day. You feel sad and irritable, and you just wish that you could change something to feel better. Be more gentle with yourself. We are our own worst critics and, through no fault of our own, get stuck in a negative space that we can’t seem to shake off. Again, this goes with feeling proud of small accomplishments. Be proud of what you can do, and don’t feel bad if that is not “more.”

4. Reach Out To Friends or Family

Many people experiencing depression will often withdraw from their inner circles. For reasons that they can’t explain, they have no desire to socialize or interact with the world around them, even if it’s with the people they hold closest. Don’t be afraid to talk to someone in your life, whether that is a close friend, your spouse, or a different relative. You don’t need to shout from the rooftops that you are not feeling like yourself, but if there’s someone in your life who you trust, don’t hesitate to reach out to them.

5. Therapy

Many people who take medication for depression are being referred to mental health professionals by their health care providers. Why? Most doctors in today’s society now realize how important it is to talk things out instead of only masking the symptoms.

Mental health is no longer as taboo of a subject as it previously was. If you are struggling with depression, you deserve to feel like you have support. Don’t hesitate to reach out to me for depression therapy when you are ready.