Millions of people are fighting depression. The Center for Disease Control estimated that in 2008, one in twenty Americans required help coping with depression, and the average age of depression onset is decreasing in the US.
It’s thought that three chemical messengers are involved with depression: norepinephrine, serotonin, and dopamine, neurotransmitters which transmit electrical signals between brain cells.
The current drugs of choice in treating depression are the SSRI's (Selective Serotonin Reuptake Inhibitors). SSRI's are anti-depressant medications which work by increasing the availability of neurotransmitters or by changing the sensitivity of the neurotransmitter receptors.
With depression being a widespread affliction and the high cost of medications, methods using natural remedies and self-help processes for fighting depression are receiving greater attention. Though current medical practices generally combine drug-therapy with cognitive or behavioral therapy, there is some evidence that non-medicinal treatments can be effective at overcoming depression.
A Non-drug SSRI Treatment
In a play on the pharmaceutical family of SSRI drugs, Dr. Christopher Johnstone has proposed a non-medication treatment for depression he terms Medication-free SSRI. In Johnstone's model, the SSRI stands for Strategies, Strengths, Resources, and Insights.
Using the Medication-free SSRI, a depressed person might work to overcome depression with self-reflection by considering a past situation where an obstacle was faced and overcome.
- Strategies: What strategies were used in the past situation that can be used to overcome the current state of sadness or depression? Possibilities include brain-storming solutions, talking with a close friend, seeking professional counseling, changing the focus from self to others by volunteering at a hospice, food pantry, or animal shelter, and expressing gratitude for the positives of life.
- Strengths: Psychologists know that using one's strengths correlates with greater personal happiness. What personal strengths were utilized in overcoming the past difficulty that might be applicable now?
- Resources: Bouts of sadness and depression shouldn't be faced alone. What resources were useful in working through a past difficulty that might be useful now? These might include supportive friends, therapists, holistic healers, or favorite inspirational movies, songs, and poems.
- Insights: Reflect on what was learned from overcoming the past difficulty. Perhaps personal strength and resilience were greater than once realized or friends were found to be helpful.
Positive Psychology to Treat Depression
In a small study of three-hundred college students—including some clinically depressed—positive psychology interventions were found to relieve depression symptoms for at least six months. The study, conducted by Dr. Martin Seligman at the University of Pennsylvania, used interventions designed to increase positive emotions, levels of engagement, and meaningful-life experiences.
Typical positive psychology interventions include the following:
- Utilize Signature Strengths: Studies find that people are happier, more energetic, and demonstrate higher performance when utilizing their core strengths than when using other abilities.
- Three Good Things: In this intervention, people end their day considering three good things that occurred that day, ending their day with a positive focus.
- Gratitude Visit: This activity involves writing a letter of gratitude to someone who has been a strong influence in the person's life. If possible, the letter is personally delivered and presented.
Well-being Therapy to Overcome Depression
A non-medicinal approach to depression treatment developed by Giovanni Fava at the University of Bologna for therapist's use is termed well-being therapy.
Well-being therapy treats depression by increasing a person's emphasis to positive thoughts and life situations while shifting the focus to self-acceptance, personal growth, meaningful aspects of life, positive relationships, autonomy, and control over the personal environment.
Battling Severe Depression
Psychological studies confirm many benefits of positive thinking and maintaining a positive attitude. A small study conducted at the Ohio State University compared the use of cognitive (thinking) therapy versus behavior therapy in treating depression. The study reported by co-author Dr. Daniel Strunk in "Changing Thoughts Key to Battling Even Severe Depression," (Connect: News from Ohio State, June 15, 2010) found that moderate to severely depressed patients showed greater improvement when therapists emphasized changing how they think rather than how they behave.
Depression Help without Medication
Studies offer the hope that the depression which affects millions of people can eventually be treated without medication. Reflecting on past success with adversity, utilizing positive psychology interventions, seeing a well-being therapist, and focusing on positive thinking approaches to life problems are some of the potential medication-free solutions.
Sources:
"Positive Psychology for Troubled Times, Focusing on your strengths, not weaknesses, can benefit problem-solving," Michael Miller, M.D., Harvard Health Publications.
"Positive Psychology Responses to Depression" Bridget Grenville-Cleave Positive Psychology Daily News, May 30, 2010.
Jerry Lopper - IPPA member, business and engineering degrees. Jerry's passion for personal development shows in 5 books, hundreds of articles & ...
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