Alternative Treatments for Depression

Dr. John M. Grohol, Psy.D, founder and CEO of Psych Central, recently published a list of the top alternative medicine treatments for depression. Dr. Grohol explains, “Few people want to take a prescription medication (often because of the cost or side effects) when something else might work just as well.” In his article, Alternative Treatments for Depression, Dr. Grohol expounds on the following natural remedies for boosting your mood:

• St. John’s wort – Dr. Grohol says when shopping for brands of St. John’s wort, look for tablets or capsules standardized to 0.3 percent hypericin, the active compound in the St. John’s wort plant. The usual dose is 300 mg two to three times per day. Although, St. John’s wort does come with side effects: trouble sleeping, restlessness, upset stomach and dry mouth. Therefore, we recommend trying one of the other natural remedies for depression first.
• S-adenosyl methionine (SAMe)
• Omega-3 fatty acids (Fish oil)
• Vitamins (especially B vitamins and vitamin D)
• Exercise
• Other herbs (such as Rhodiola)

Why Gardening Makes You Happier

Natural remedies for depression include gardening? Yes! Why get hooked on a pharmaceutical drug when growing your own organic veggies can bring joy back to life? An article published in Britain’s Daily Mail says gardening can ward off depression and improve your mood. A poll of 1,500 adults revealed that gardeners are less likely to display signs of depression. In fact, 90% of gardeners said that gardening lifted their spirits.

But, why would participating in gardening improve your mood? The reason may be linked to the “sunshine vitamin”. People who spend time outdoors in the sunshine compared to those who spend more time indoors typically have higher levels of vitamin D. The human body makes vitamin D when the skin is exposed to the ultraviolet B rays (UVB) in sunlight. This works because UVB radiation striking the skin converts cholesterol in our body to vitamin D. Then, the body converts the vitamin D into a steroid hormone fixing damaged cells and maintaining good cell health.

When vitamin D levels are insufficient, it can lead to depression and a whole host of other symptoms. And, the lower your vitamin D levels, the more severe your depression symptoms! So, even if gardening isn’t your forte, taking a 10 to 15 minute walk outdoors, going for a swim, or playing in the yard with your kids can provide the same “happy” results.

The Treatments Options for Depression are Expanding

Christine Tylka, M.D., Board-Certified psychiatrist at The West Coast Life Center, an Integrative Psychiatry center in Sherman Oaks, California says there are a growing number of research-proven, natural remedies for depression; and it’s time patients get informed of these options. Dr. Tylka recommends three specific alternative treatments: cognitive behavioral therapy, bright light therapy, and transcranial magnetic stimulation.

Cognitive behavioral therapy is a form of treatment that focuses on examining the thought and feelings behind behaviors. It generally involves talking with a counselor or psychotherapist with weekly sessions. If your depression symptoms include frequent pessimistic or negative thoughts, then cognitive behavioral therapy might be worth trying.

Bright light therapy is a way to treat seasonal affective disorder (SAD) and depression by exposure to bright artificial light. During light therapy, you sit or work near a device called a light therapy box. The box gives off bright light that simulates natural outdoor light. This treatment is great for people who cannot spend a lot of time outdoors soaking up the “sunshine vitamin” (vitamin D). This is also an especially good option for winter months, for night shift workers, and for those who live in the upper latitudes where the angle of the sun’s rays do not permit complete production of vitamin D.

Transcranial magnetic stimulation (TMS) is a form of hand-held magnetic therapy that involves the use of a coiled head device, placed near the forehead, to stimulate specific nerve cells (neurons) in the brain believed to be affected by the patient’s depression.

To find an integrative physician in your area who can perform these unique alternative therapies, search our online integrative physician directory.

Self Administered Mood Scale – Stanford University

Stanford University publishes an online 15-question self administered MOOD SCALE along with a SCORING SHEET which you might consider using if you have concerns an elderly loved one is experiencing depression. Also known as the Geriatric Depression Scale, it was developed as a basic screening measure for depression in older adults. More details can be found on the Stanford University site.