The NHS Business Services Authority states that in the 2023/2024 financial year, an estimated 89 million antidepressant drug items were prescribed. This was an increase of 3.3% from the previous year. With so many people relying on this medication to function on a day-to-day basis, and so many experiencing side effects, we ask the question: What about medication-free treatment for depression?
Researchers Cascade et al. (Psychiatry, Feb 2009; PMCID: PMC2719451) looked at SSRI antidepressants in order to assess their side effects and found that a huge 38% of their sample reported side effects. However, other studies have suggested the real figure could actually be much higher.
Some of the most common side effects people experience when taking antidepressants include:
- Nausea
- Stomach disturbances
- Weight gain
- Headaches
- Libido issues
- Excessive sweating
- Trouble getting to and staying asleep
- Dry mouth
- Suicidal thoughts
Unfortunately, antidepressants can lead to interactions with other drugs which can cause problems for those with chronic health conditions and older people who generally are known to take more medications.
Recent research has been shining the light on antidepressants. There are huge variations in antidepressants and their side effects. For the first time ever, academics have rated antidepressants based on their side effects. Published in The Lancet, this meta review could be really helpful for individuals who are considering going on antidepressants for the first time, or those who’ve been wanting to try a different type because they don’t get on with their existing ones. A large proportion of individuals find the side effects are too much to cope with or even make their symptoms worse. However, the good news is that individuals who struggle with this do have other options. Let’s take a look at what alternative options are available when it comes to depression treatment without medication.
Medication-free treatments for depression
Cognitive Behavioural Therapy (CBT)
CBT is one of the most commonly utilised talking therapies in the UK to help with depression and anxiety. It works by helping individuals change negative behaviour and thought patterns in a structured manner. CBT involves challenging unhelpful thoughts so that you can develop better coping mechanisms and to make issues easier to deal with. Many people find CBT helpful but it just isn’t effective for everyone – those with complex trauma and severe depression may not find it effective.
Repetitive Transcranial Magnetic Stimulation (rTMS)
rTMS is a medication-free alternative to antidepressants. It is quickly growing in popularity due to its effectiveness, lasting remission rates, and the lack of side effects. It works by stimulating the areas of the brain that regulate mood using magnetic pulses, increasing the electrical signal between nerve cells. rTMS is pain-free and considered to be a very safe treatment with very few side effects.
rTMS has been found to be very helpful for individuals that have not found relief from their depression with antidepressants and talking therapies. However, it can also be used for fibromyalgia, substance use disorder, and tinnitus. Although it is available on the NHS, this is in very limited areas in the UK. However, it is available more widely privately throughout the UK. Based in the city and looking for a recommendation? Take a look at this experienced psychiatry clinic offering rTMS in London, UK.
Lifestyle and self-care
Self-care strategies alone are unlikely to resolve depression but when combined with other approaches, people often report them as being very helpful. Self-care isn’t necessarily spa days and cheeky treats, it’s focussing on the little things that support your wellbeing and positive mental health. This might look like:
- Exercise: Exercising regularly doesn’t mean you have to head to the gym or do anything drastic. By going for a short walk each day you can increase the happy hormones in your body with minimal effort.
- Healthy diet: You don’t need to change how you eat completely, but positive changes might look like eating vegetables with lunch and dinner every day, eating a piece of fruit as a snack each day, or even challenging yourself to eat the rainbow.
- Sleep: This could mean putting in place a wind-down routine before bed that doesn’t include screens.
- Routine: Whether it’s incorporating making the bed in your getting-up routine, or tidying up the house for 5 minutes every night before bed, routine can help decrease stress and anxiety by giving you a sense of control.
- Mindfulness and meditation: Scientifically-proven strategies to help with stress and improve mental wellbeing, meditation doesn’t need to look like something straight out of a yoga class, it can simply mean sitting quietly and focusing on your breath and on letting thoughts come and go from your mind without judgement.
- Set realistic goals: Breaking down larger goals into smaller, more achievable steps can be great for mental health. With every small goal you achieve dopamine is triggered, making you feel good. In many cases, it leads to completion of more tasks which equates to more dopamine! Did someone say ‘to-do’ list?
Social strategies
Humans are social creatures and loneliness has been closely linked to feelings of depression. It’s important to stay in touch with friends and family, and build meaningful connections in order to maintain mental wellbeing and as protection against depression. When you are in the midst of suffering with depression, that social connection can really make all the difference.
Finding the right path forward for you
Whether you’re experiencing side effects from your current antidepressants or are exploring treatments to depression that might work for you, it’s important to remember that depression treatment isn’t one size fits all. If antidepressants don’t work well for you – for whatever reason – please know that you have medication-free alternatives available to you.
There are many different paths to healing, and what works well for others may not necessarily work for you. If you are struggling with the symptoms of depression it is important to speak to a healthcare professional as soon as possible to understand the full range of treatment options available to you. You don’t have to figure it out alone.
