Episode Transcript
For those considering antidepressant alternatives, this episode is for you.
A few years back, I facilitated a group, and a discussion surrounding medication came up. One of the gentlemen in the group said, "Prescriptions can be many things."
In the spirit of that quote, here are five antidepressant alternatives. Welcome to Making Friends With Depression.
Hello friends, and welcome back to another edition of Making Friends with Depression. I am your host, Charles Minguez.
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Before we dive into the show, I want to share some background information so listeners know why I’m doing this podcast and where I’m coming from.
My History With Depression and Mindfulness
My history with depression and mindfulness goes something like this. I’ve lived most of my life with major depression and schizoaffective disorder. I was first diagnosed at 13, and I’m now in my 40’s. So, mental illness and wellness have been a big part of my life.
I have spent over twenty years studying mindfulness. I started with yogic philosophy at the Yoga Life Institute. But over time, I found my way to Buddhism. I’m a practicing Buddhist and sometimes teach beginner meditation classes.
As my healing progressed, I volunteered with the National Alliance on Mental Illness, also known as NAMI, and facilitated meetings for adults experiencing poor mental wellness.
My story, plus my lived experience, is something that I hope others find inspirational. My motivation, however, is to give back and help others. This podcast is one way that I can do that.
I Am Not a Therapist
But listen, I’m not a therapist or a counselor. The content on this show is not meant to be taken as medical advice. I’m only trying to inspire hope by sharing my story and the techniques that helped me during my healing process because I think you’ll find them helpful too.
Now for today’s show. 5 Antidepressant Alternatives
There are many ways to treat your depression that are non-drug-based. And many people ask what is another effective treatment for major depression besides medication. Here are some suggestions.
Herbal Supplementation
Herbs like Curcumin and St. John’s Wart have proven effective natural treatment options for depression.
Curcumin is the active ingredient found in turmeric, which has been shown to lower inflammation in the body. New research has connected inflammation to diseases like depression, and clinical trials have been conducted with Curcumin and patients with depression.
In one clinical trial, patients receiving a daily dose of 1500mg showed significant differences between those given a placebo.
St. John’s Wart has been used for years to treat depression and is something I used to take regularly. St. John’s Wart is a flower extract that has been shown to alter levels of neurotransmitters in the brain, including serotonin.
The NIH has said that St. John’s Wart combined with exercise is an effective treatment for depression.
Pro Tip:
Golden Milk, which includes turmeric, is a wonderful drink you can enjoy before sleep. Put in a few drops of St. John’s Wart while you’re at it. You can find a Golden Milk recipe in the show notes.
Exercise for Depression
Harvard Health has said "that exercise is as effective as antidepressants in some cases." That's a powerful statement!
When I talk about exercise, you don't have to be a marathon runner (although that's okay). Even small amounts of sustained low-intensity activity release specific proteins called neurotrophic or growth factors. These growth factors create new neuron connections in the brain.
Some simple exercises that will help create new neuron connections include walking or light yoga. You don't have to go all out. Just be consistent.
Pro Tip:
Try incorporating some light stretching into your day or take a walk during your lunch break. Five to ten minutes is all it takes!
Consider Switching Up Your Diet
Another great source of antidepressant alternatives comes from watching your diet. Did you know that over 90% of your serotonin is produced in your gut? That is a significant amount!
The standard Western diet is filled with ingredients that strip away the good bacteria in your gut. This good bacteria is what helps produce serotonin.
Avoid foods like white sugar and white flour, which are bleached and contain no real nutrient value.
Pro Tip:
Foods like kimchi, salmon, and bone broth are known to help promote the growth of healthy bacteria in the gut!
Meditation and Mindfulness for Depression
When you meditate, two cool things happen in your brain. First, it begins to calm your sympathetic nervous system. Second, when you meditate, it increases levels of neurotransmitters and hormones.
Meditation helps kickstart the parasympathetic system, which helps reduce your fight or flight response when stressed. More meditation practice and training can help reduce pain, depression, and anxiety associated with the fight or flight response.
A study done in 2015 showed that meditation increased GABA, increased production of serotonin, and increased melatonin production. These hormones and neurotransmitters help promote overall well-being and sleep.
Pro Tip:
Try a brief guided meditation to experience the effects of mindfulness. In the show notes, you’ll find a five-minute guided breathing meditation.
Avoid Alcohol and Drugs
Many suffering from mental illness also suffer from alcohol and drug addiction. It’s not uncommon for those suffering from anxiety or depression to self-medicate with alcohol and drugs. I know from personal experience.
But to remain healthy, you’re better off avoiding alcohol and drugs. Depression can cause changes in the brain, and so can substance abuse. If you double up, so to speak, it can be extremely challenging to break the substance abuse cycle and get well.
Pro Tip:
If you’re struggling with alcohol or drug addiction, consider joining a support group. I always like to promote NAMI. Check out their website for a group near you.
Prescriptions Can Be Many Things
I'm no longer taking pharmaceuticals to treat my depression, but I'm certainly supplementing with antidepressant alternatives. These "prescriptions" include physical exercise, healthy eating, and mindfulness practice.
These other modalities may not seem like traditional prescriptions, but I have to take them at certain times and monitor myself. Like pharmaceutical medicines, self-advocacy and self-responsibility are included in these alternatives.
Just like the meds I once took, if I don't get a daily dose of meditation or if I'm not eating right, I immediately notice changes in my mood. My mental health will be negatively impacted if I don't follow my healing plan.
What's Your Prescription?
Would you consider things like working out and eating well "prescriptions?" What sort of antidepressant alternatives have you tried or considered?
Let me know by sending a message to MakingFriendsWithDepression@gmail.com!
Support the Show!
Thanks for being here. I appreciate you listening. This episode wraps up season one of Making Friends With Depression. It’s been so cool to see listeners tuning in from all around the world, and I can’t wait to begin releasing episodes for season two!
If you enjoy the show's content and want to stay updated on all the latest and greatest things happening here at Making Friends With Depression, make sure to join the Newsletter. You’ll find a link in the show notes.
Ok, thanks again, and until next time friend, many blessings!