问治疗师：我怎样才能在没有药物治疗的情况下克服抑郁症？

In the “Ask a Therapist” series, I’ll be answering your questions about all things mental health and psychology. Whether you are struggling with a mental health condition, coping with anxiety about a life situation, or simply looking for a therapist's insight,submit a question。每周五，留意我对你的问题的答案健康的心灵通讯。

抑郁症的类型和严重程度

Depression is used as an umbrella term to describe a lot of different symptoms. There are actually several differenttypes of depression。抑郁症的严重程度都会变得差异很大。患有温和萧条的人可能甚至不知道他们沮丧，他们的朋友和家人也可能无法认识。

经历严重抑郁症的人可能会努力运作。每天任务，就像起床并洗澡一样，可以感觉太大到了铲球。因此，没有单尺寸适合 - 全部治疗抑郁症。抑郁治疗可以从自助战略一直到住院治疗。

And while it’s unclear what type of depression you have or how severe it is based on your question, medication may not be the only way to feel better. There are other things you can try.

Your Concerns About Medication

It’s great that you’ve talked to your doctor about your depression. Many people don’t bring it up with their doctor unless they’re directly asked. Starting a conversation is a great way to learn more about treatment options.

所有药物均具有副作用的风险，抗抑郁药也不例外。也许你的丈夫认识有人警告一份药物，因为当他们接受了它时，他们就不会感觉自己。或者也许你已经看到了用于警告巨大潜在副作用的药物的商业广告，从体重增加到缺乏性欲。

有时,副作用的问题could even make you feel more depressed. After all, trouble sleeping (which can be a side effect of some medications), might ultimately contribute to depression.

如果您没有机会要求您的医生有关药物选择的问题，可能有助于这样做。您可能还会询问对精神科医生的转介 - 一位在心理健康药物中规定的医生。万博手机客户端您可以随时向医生建议在副作用方面提出任何内容的药物提出问题，以便您可以做出明智的决定。

And it may be helpful to involve your husband in your appointments. He may benefit from learning about different medication options and get any of his concerns addressed as well.

谈话治疗

像许多人一样，你可能想知道与某人的交谈如何帮助抑郁症。但治疗师可以根据您的需求和症状创造定制处理计划。治疗可以包括学习如何管理特定症状（如烦躁）以获得过去发生的事情的情绪支持。

您可以向治疗师提交您的医生，或者如果他们推荐的人，你可能会问过治疗的人。您也可以寻找当地治疗师的在线目录，直接联系。

Keep in mind, you can talk to a治疗师在线if you prefer. Most online therapy sites offer a variety of communication methods, such as messaging, live chat or video appointments.

自助战略

There are many other strategies you could do on your own to get help. For example, you might findself-help books about depressionto be quite useful. Whether you’re looking for first person accounts or you’re interested in books written by experts, bookstores and libraries are usually filled with books that can address depressive symptoms.

还有很多应用, courses, and podcasts that can help with depression. Some of them target specific skills that can reduce depression, such as meditation. Others are more general. There are also plenty of online抑郁症支持群体您可以加入。Most of them are free of charge.

Coping Strategies

You might find it helpful to do a little research on the strategies that can help depression. When you’re depressed, your brain will essentially try to convince you to do nothing. It might tell you to stay in bed, isolate yourself, and remain inactive.

But the less you do, the worse you’ll likely feel. So the best way to combat depression often involves going against what your brain is telling you to do. Getting some physical activity, talking to friends and family, and doing things you enjoy (even when they don’t necessarily sound fun at first), could help you feel a little better.

当然，在大流行期间，很多你的“转到”愉快的活动可能不是选择。所以你可能需要尝试一些新的东西。但是尝试不同的活动可以是您康复的重要组成部分。您可能会发现瑜伽，冥想，阅读，写作等待的应对技巧，或者为了步行而缓解你的症状。但是，除非你尝试，否则你不会知道。

Alternative Treatments

There are several treatments for depression that are backed up by anecdotal stories of people who say certain things helped their symptoms. But, there isn’t enough research behind them for them for scientists to declare them effective depression treatments. Here are a few examples:

• Acupuncture:Acupunctureis an ancient Chinese medicine that involves unblocking channels of energy within the body. It involves fine needles being inserted into specific areas of the body.
• reflexology：Reflexologists apply pressure to different pressure points in your feet, hands, ears, and face.
• Herbal remedies:草药补救措施，如圣约翰麦芽汁银杏叶常常用于治疗抑郁症。大多数人可以在健康食品商店或药房中购买。

Schedule Another Appointment

The best place to start, is by having another conversation with your physician. Discuss what you’d like to try as a first line of defense to ensure your physician thinks the strategy is a good fit for your particular type of depression and the severity you’re experiencing.