Effective Depression Treatments: Antidepressants vs. Natural Approaches

Many people choose medicine as a treatment for depression because that is the first thing that their doctors suggest. Unfortunately, they assume that this is the most effective and healthy option for their condition. But that is simply untrue. Antidepressants are expensive, they have many side effects, and they can be addictive. The most recent controversy is whether antidepressants are even as effective as once thought. All of this information can be overwhelming. Fortunately, a person can combat symptoms of depression without antidepressants by simply making healthy and natural lifestyle changes.

Many of the most commonly prescribed antidepressants often cost upwards of $100 or more per month. For people who are uninsured or under-insured this is quite a chunk of change out of their pocket. Even with insurance some co-pays for anti-depressants can add up to more than $200 per year. This is not including the cost of doctor or counseling appointments that are mandatory in order to receive or renew your prescriptions.

Another drawback for antidepressants is side effects they cause; most of these drugs come with a list of warnings. Three of the most commonly prescribed anti-depressants (Effexor, Lexipro and Welbutrin) list these as possible side effects; drowsiness, dizziness, nervousness, confusion, nausea, vomiting, constipation, decreased sex drive, change in weight (gain or loss) and headaches. (drugs.com, 2008) Clearly, these side effects could inhibit the progress of someone trying to get over depression. Some antidepressants may increase thoughts of suicide and for this reason, are not recommended for children and teens. In 2004 the FDA ruled that ten antidepressants must carry stronger suicide warnings on their label. (Khalsa, 2008)

Antidepressants can be addicting and can cause many withdrawal symptoms when stopped abruptly. Suddenly stopping an antidepressant can cause dizziness, sensory disturbances, agitation or anxiety, nausea and sweating. (Raphael) Some people claim that having these withdrawal symptoms was actually more distressing to them than the depression for which they began taking the medication.

Do antidepressants even work? For some yes, but, recently experts have begun to question their true effectiveness. One study claims that antidepressants only work in as little as 30% of depressed patients. (Murray and Fortinberry 2005) While a related study published by Public Library of Science, Irving Kirsch, from The University of Hull and his colleagues found that antidepressants did not help the vast majority of depressed people much more than placebos did. Similarly, one of the authors of a New England Journal of Medicine which did a similar study, Eric Turner confirms "Most antidepressants do not work as well as published reports claim" These reports point out that drug companies often lean towards publishing the more favorable outcomes for their product rather than the negative outcomes that also accompany their findings. (Economist, 2008)

So how can a person treat depression without pharmaceuticals? To begin with, carefully planned days can have a positive effect on a depressive condition. According to my personal physician a regular routine including a specific bed time and time to get up (with a full night's sleep) often helps one's body maintain some consistency. If a person does not have a job, he or she should plan regular activities or projects. Completing tasks during the day brings a sense of accomplishment, even if it's just one item checked off a list. Anything that makes a person feel better helps with their depression.

Diet absolutely effects health, but, it effects the mind as well. Amanda Geary, author of the "Food and Mood Handbook" describes fully how diet can affect your mood. There are food "stressors" and "supporters" and by avoiding the stressors and eating plenty of the supporter foods you can in fact nourish your brain. People should avoid foods such as sugar, alcohol, caffeine and saturated fats which may make your brain feel sluggish. Eating supporting foods which are high in nutrients; such as vegetables, nuts, fruits and oil rich fish can have a positive effect on moods. (Better Nutrition)

Fish Oil, believe it or not is a natural way to beat depression. It's true, according to a book published by Hodder Mobius called "The Natural Way to Beat Depression". The book claims that a component of fish oil called Ecosapentaenoate Acid (EPA) can combat serious depression. Research on EPA began 30 years ago when Professor David Horrobin began using it to treat Schizophrenia patients and found that it unexpectedly diminished their depressive symptoms as well. In the 1990s Dr Basant Puri began prescribing EPA to a young patient with chronic depression. The young man was having trouble sleeping, had no appetite, was on the verge of dropping out of school and felt suicidal. The young patient underwent several brain scans to track his progress and his brain showed significant signs that the EPA was effective in restructuring his brain. After nine months of treatment with EPA his depression was completely gone. So a simple addition of fatty fish such as Salmon or Albacore Tuna to a diet can improve moods dramatically. (Wallis, 2004)

Exercise is now considered one of the most recommended treatments for mild to moderate depression. (Tzar, 2006) This is a cheap or even free alternative to expensive medications and has many other benefits as well. By exercising just twenty minutes a day three times per week there is a significant improvement in depressive symptoms. This treatment works for several reasons. One is that by staying busy you have less time to worry about your problems. Exercise releases endorphins (a hormone) which cause a person to feel better physically and it also gives a person more energy. Finally, last but not least, a healthier body improves self esteem.

I personally have battled depression for many years, and recently joined a gym. I am quite a bit overweight so starting an exercise regimen was very intimidating to me. I joined a gym for the cost of $78 per month (for a family of 6), it's only around $40 for an individual, and I have been pleased with the results. In the past month I have gone to a water aerobics class three to four times per week for one hour. I find that it is a stress reliever because for one whole hour I do not have to think about my homework, my children or my bills. When I am done, I feel a sense of pride that I did something good for my body and myself. I also feel sore in my muscles and that makes me think that I am going to get thinner, and look better. I've noticed an overall improvement in my mood, and outlook on life. Anyone can exercise without spending money. They can walk or even dance around their living room, anything that gets their heart rate moving will work.

A small attitude adjustment can also be beneficial. Is the glass half full or half empty? Someone with a negative outlook on life they may be more susceptible to depressive episodes. While one person takes everything personally and internalizes stress, another person may realize that each day is precious and doesn't let things get to them. It is the first person who will most likely suffer from depressive episodes. Many experts agree that depression is caused by "thinking errors" such as negativity and self doubt. (Weiten, 2007) If someone is depressed, then they really should ask themselves if they have a positive self image and outlook on life. If they answer no, then they should try to change that. Counseling and behavior therapy can be beneficial to learning tools to cope with negative thinking and dealing with life's many challenges.

Psychologist Martin Seligman, PhD has started a new school of thought called positive psychology. His theory is that we should concentrate on learning more about healthy emotions such as love, interest, hope and joy. If people spent more time developing skills for acquiring happiness then they would in theory be happier. Another thought that Seligman has expressed is that Psychologists have spent too many years treating negative conditions such as depression and that if they spent more time teaching positive thinking there would be less depressive conditions to treat. (Weiten, 2007)

Statistics of depression in America are becoming quite disturbing. Depressive disorders affect nearly 18.8 million adults in America per year, roughly ten percent of the US population and it seems to only be getting worse. Roughly 4% of preschoolers are diagnosed as being clinically depressed, and the overall number of depression in children has risen at an alarming rate of 23%. An estimated 80% of people with depression are not currently getting any treatment, that number is even higher for African American males which is 92%. (Murray and Fortinberry)

With an obvious problem in our midst; it appears that we not only need to find a way for Americans to understand their condition and feel comfortable enough to seek treatment. We also need to educate the Physicians and the Clinicians that are using pills as a magic fix all that there are healthier, easier and cheaper ways to treat depression. We need to make more people aware that there are simple lifestyle adjustments than can give them significant improvements in their conditions and their life.

Books

Weiten, Wayne 2007 "Psychology Themes and Variations" 7^th edition

Electronic Sources

Greene, Katie "Change your life change your mind" Kansas Alumni / Issue 2, 2005 Retrieved 3/8/08 from http://www.psych.ku.edu/tlc/Therapeutic%20Lifestyle%20Change%20article.pdf

Raphael, Rebecca "Getting off Antidepressants; Withdrawal Side Effects of SSRIs Emerging" (ABC NEWS)

Retrieved from: http://www.antidepressantsfacts.com/withdrawal-side-effects-SSRIs-emerging.htm

Murray, Bob and Fortinberry, Alicia "Depression Facts and Stats" (2005)

Retrieved: 3/12/08 from http://www.upliftprogram.com/depression_stats.html

Drugs.com

Retrieved 3/10/2008

From Ebsco

Khalsa, Karta Purkh Singh "Better Nutrition" Feb 2008, Vol 70 Issue 2 Accessed 3/8/2008

Wallis, Lynne "Oil for Troubled Minds" Nursing Standard 7/14/2004 vol 18 issue 44 p20-21,2p Accessed 3/12/2008

Tzar, Chris "Physical Effort Alleviates Depression, There Is No Doubt About It"

The Australian 2006 Accessed 3/10/2008

No Author "Mood Food" Better Nutrition Jan 2003 Vol 65 Issue 1 P32

Accessed 3/10/08

No Author "Hope from A Pill" Economist 3/1/2008 Vol 386 Issue 8569 p84-85

Accessed 3/8/08