10 Antidepressant Alternatives Proven to Work
If you are suffering from depression, but would prefer to try something natural before going the traditional pharmaceutical route, here are some remedies that have stood up to rigorous testing.
PLEASE NOTE: These are NOT my recommendations. I am merely posting them as an article that was published. My recommendations are below in my comment.
1. Cognitive behavioral therapy (CBT)
Cognitive Behavioral Therapy seeks to help people change how they think about things. Unlike more traditional forms of therapy, it focuses on “here and now” problems and difficulties. Numerous clinical studies throughout the world have consistently demonstrated that cognitive behavioral therapy is as effective as antidepressant medication. Within 20 sessions of individual therapy, approximately 75 percent of patients experience a significant decrease in their symptoms.
2. St John’s wort
St John’s wort (Hypericum perforatum) is commonly used for the treatment of depression. It is available in tablets, capsules and liquid form from supermarkets and health food shops. Research suggests that it exerts its antidepressant action by inhibiting the reuptake of the neurotransmitters serotonin, norepinephrine, and dopamine. Numerous double-blind, placebo-controlled studies have examined the effectiveness of St. John’s wort for the treatment of mild to moderate major depression, and most have found the herb more effective than a placebo. It can be at least as effective as paroxetine (Paxil) in the treatment of moderate to severe depression in the short term.
3. S-Adenosylmethionine (SAMe)
SAMe is an amino acid derivative that occurs naturally in all cells. It plays a role in many biological reactions by transferring its methyl group to DNA, proteins, phospholipids and biogenic amines. Several scientific studies indicate that SAMe may be useful in the treatment of depression.
4. Light Therapy
For years, light therapy has been used to treat seasonal affective disorder, a type of depression caused by short winter days and extended darkness. A lack of exposure to sunlight is responsible for the secretion of the hormone melatonin, which can trigger a dispirited mood and a lethargic condition. Light therapy helps to regulate the body’s internal clock in the same way that sunlight does. Light therapy is an effective treatment for seasonal affective disorder, and it may reduce the symptoms of non-seasonal depression as well.
5. Exercise
Researchers have found that regular exercise, and the increase in physical fitness that results, alters serotonin levels in the brain and leads to improved mood and feelings of wellbeing. Study after study has shown that exercise promotes mental health and reduces symptoms of depression. The antidepressant effect of regular physical exercise is comparable to potent antidepressants like Sertraline.
6. 5-Hydroxytryptophan (5-HTP)
5-Hydroxytryptophan (5-HTP) and tryptophan are also natural alternatives to traditional antidepressants. When your body sets about manufacturing serotonin, it first makes 5-HTP. Taking 5-HTP as a supplement may raise serotonin levels. The evidence suggests 5-HTP and tryptophan are better than a placebo at alleviating depression.
7. Massage
One of the best-known benefits of massage therapy is its ability to enhance feelings of well-being. Massage produces chemical changes in the brain that result in a feeling of relaxation and calm. It also reduces levels of stress hormones. Massage therapy lowers levels of stress hormone cortisol by an average of 30 percent. Massage also increases serotonin and dopamine, neurotransmitters that help reduce depression.
8. Acupuncture
Acupuncture is a traditional Chinese treatment in which needles are inserted at specific points in the body. Research suggests that acupuncture can decrease or eliminate the symptoms of depression. A review of 8 controlled trials supported the theory that acupuncture can significantly reduce the severity of depression.
9. Yoga & Meditation
Yoga is an ancient system of relaxation, exercise, and healing with origins in Indian philosophy. Practicing yoga can alter your brain chemistry. Some yoga positions are effective in stimulating the release of endorphins and reducing the level of stress hormone cortisol. Several human studies support the use of yoga for depression, and yoga postures have been specifically shown to increase levels of the neurotransmitter GABA, which may alleviate depression.
10. B Vitamins
B vitamins play a role in the production of certain neurotransmitters, which are important in regulating mood and other brain functions. Folic acid deficiency has been noted among people with depression. Vitamin B6, or pyridoxine, is the cofactor for enzymes that convert L-tryptophan to serotonin, so vitamin B6 deficiency might result in depression. And there is some evidence that people with depression respond better to treatment if they have higher levels of vitamin B12.
Labels: depression
How Working Moms Can Have a Happy Marriage
Don't Groan, Date Night Really Does Build a Happy Marriage
By Katherine Lewis, About.com
After working all day, feeding the family, cleaning the kitchen and putting the kids to bed, the last thing on your mind is how to build a happy marriage. But a happy marriage is the foundation for your family's well-being. It deserves your attention.
If you take a few minutes every day to focus on keeping your marriage happy, everyone will be better off -- including you.
Date Night Works
It's the oldest piece of advice for a reason -- date night really helps keep your marriage happy. You don't need to have a standing babysitter every Friday night, like Barack and Michelle Obama, but you must devote one-on-one time to your spouse on a regular basis.
The work of raising children and supporting a family is all consuming. It's easy for your marriage to become an afterthought. When you have a regular time set aside, you're forced to build that connection.
If you're concerned about the cost of child care for a weekly date night, get creative. Can you ask a neighbor to sit in your house during the kids' nap on Saturday afternoon so you can get out for coffee as a couple?
Or consider having a regular date morning -- breakfast after the kids get on the school bus. You can negotiate flexible hours at work to accommodate arriving an hour late. As a bonus, you'll be alert and fresh. You may even find conversation flows more easily and you have more energy for your spouse compared with dinner at the end of a long week.
Think of Your Spouse First
Imagine if every morning you woke up asking, "How can I make my husband's day as special and wonderful as possible?" And if he woke asking the same question? You'd be guaranteed a happy marriage.
Now I realize that's not a realistic daily occurrence. We so often wake up thinking, "Is it my turn to bring snack for soccer practice?" But if you at least try to put your spouse or partner first, and he does the same for you, you'll be a step ahead.
And those times when you each think of the other first? It's as beautiful a moment as reading a classic O. Henry story.
Communicate With Words
A happy marriage would be simple if we all could read minds. Unfortunately, my husband communicates best by hearing words that I speak. I'm betting yours does too.
Don't expect your spouse to guess why you're upset or to know what will help you. You have to ask for what you need, whether it's time alone or a big hug or for him to pick up his dirty socks from the floor.
Trust me, he'll thank you for spelling out the solution to your bad mood. He loves you more than anyone in the world -- he wants to fix the problem.
When you ask for what you need, whether it's emotional support or household chores, it helps to use the manners mama taught you. The same request comes off very differently if it's done with a smile and a hug, as opposed to a whiny tone or angry face.
Say Thank You and Sorry
And while I'm on the topic, many a marriage has been saved by a well-timed apology. Even if you don't think you did anything wrong, can't you honestly say that you're sorry to see your spouse so upset?
When your partner is furious or hurt, the most important thing is to hear his anger. Don't get defensive and launch into explanations. Let him know you are listening by giving the gift of empathy. It won't kill you to say "I'm sorry," and it may just take the wind out of his sails. Certainly, it allows him to admit he might have been in the wrong also.
And when your husband does something special for you, even if you had to ask for it, make sure to say thank you. There are other much-appreciated ways to reward a man, so consider one of those too.
Touch Each Other
That brings us to the bedroom. Yes, a fulfilling sex life is an integral part of many happy marriages. But just as important are the hugs, kisses and casual touches that remind you of the time when you met and fell in love. Before kids, before the mortgage, before the bills.
When you're raising babies and young children, their physical demands can be exhausting, especially for moms. So you need to make a conscious decision to save some energy for a physical connection with your husband too -- even if it means leaving the laundry or the email or the thank you notes for another day.
You may not be in the mood. You may feel uncomfortable with your post-baby body. But if you start to let your sex life slide, you can quickly become little more than roommates with the man who was once the love of your life. And you may find that once you start feeling romantic and enjoying intimacy again, you tap into your pre-mommyhood libido.
Assume Good Intentions
Our society is so focused on grievance and complaint. It's easy to develop a narrative in your head about what your spouse has done wrong and how put upon you are.
Keeping mental lists of wrongdoing is a sure recipe for drama and turbulence in your home. Instead, try to think of a positive reason that he might have for acting the way he did.
Maybe he forgot to pick up the kids at daycare because he was working hard to support your family. Maybe he ignored your mother-in-law's nasty comment about working moms because he didn't hear it. Maybe he was going to get to the dirty dishes in the sink after the kids were asleep, and then he got distracted by the bills.
Your made-up explanation may not be the right one, but thinking through the alternatives gives you space to imagine that there are valid reasons for his actions. The next step -- ask him what was going on. You can even have the conversation on date night!
Labels: happy marriage
Healthy Habits that Contribute to Happy Marriages
Healthy Habits that Contribute to Happy Marriages
When you see people in happy marriages and relationships, it's hard not to wonder what their secret is. Every couple has its own chemistry and protocol, but chances are they have made a concerted effort to make their relationship work well. Anything worth having requires hard work—and marriages are no exception. However, if couples begin to implement some healthy habits throughout the course of their relationship, chances are it will seem less like work and more like the best choice they ever made.
Here are some healthy habits that contribute to happy marriages:
Don't Misdirect Your Feelings
After spending your entire day at work or doing things with others, it can be quite easy to get in the habit of unloading on your spouse when you get home. Many people spend their days at work thinking about home, and vice-versa. It's important to remember that while your spouse is there to support you, they shouldn't be your emotional punching bag. If someone at work is getting to you, address the problem with them and don't take it out on your spouse. Don't hurt the ones you love; address the source of the problem.
Spend Time with Others
The idea of spending all of your time together is a huge obligation that many married couples can't fulfill. Don't get stuck on this idea; it is important to have other people in your life to talk to and spend time with. No one should ever have to carry the burden of sole friend and emotional cheerleader. Parcel off your feelings and concerns to various friends and family members—it will leave more time for the two of you to share your love and time together in a positive manner.
Share Quality Time
Another habit that many couples fall into is the day-to-day routine. While it's not possible to do something new and exciting all of the time, you can still spend some quality time with one another each day. Turn the television off, take a walk, or just enjoy each other's company in silence with a cup of tea. Every relationship is different, so do what feels right for you and your spouse.
Designate Time for Business Matters
Many people going through divorces cite financial problems as one of the main contributing factors to their marriage's demise. If you are experiencing tough financial times, there is a time and place to discuss these things. Instead of talking about problems and money—or any other business, for that matter—all of the time, designate time to discuss these issues.
You don't have to rehash things constantly for them to be real. Bringing it up all the time will only cause more distress. Sit down and discuss budgeting, spending limits, and any other matters of importance at a designated time. Once you have covered what needs to be done, you are free to get on with your lives together. This is a simple way to make sure that money and financial issues aren't the beginning of the end of your marriage.
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This post was contributed by Holly McCarthy, who writes on the subject of dating sites. She invites your feedback at hollymccarthy12 at gmail dot com
Labels: happy marriage
