What is the non-pharmacological treatment for major depressive disorder?

Hi,

Welcome to icliniq.com.

Thanks for writing in, and I understand your concern.

You may have major depressive disorder. There is non-pharmacological management for depression, and I suggest you follow the guidelines given below;

a) Exercise daily for 30 - 45 minutes, at least go for a walk.

b) Meditation for 20 minutes daily, sit at one place in a comfortable position and try to concentrate on your normal breathing, do not stop or force yourself to stop your thoughts; just let it be.

c) Eat healthy home-cooked foods, avoid junk foods.

d) Drink enough water.

e) Spend quality time with friends and family daily or do video calls if you are living away from your family.

f) Spend time on creative hobbies like reading books, writing journals, painting, drawing, learning new skills or language or musical instruments.

g) Get seven to eight hours of sleep daily.

h) Avoid tobacco or alcohol or any substance abuse.

Be bold and confident. You need to respect yourself, and if you do not respect yourself, then no one is going to respect you. Love yourself and accept yourself. If you still have symptoms that persist after four to six weeks, then I suggest starting medications for a short duration. I hope you find the reply useful.