Selain daripada ubat preskripsi yang diberi oleh doktor perubatan moden, kemurungan juga boleh dirawat secara tradisional atau secara semulajadi. Ada pihak yang mendakwa bahawa rawatan secara tradisional ini mungkin tidak berapa berkesan terutamnya bagi kes-kes berat.
Namun begitu, bagi kes-kes ringan atau baru ada tanda-tanda awal kemurungan, cara rawatan semulajadi ini patut digalakkan dan diamalkan, supaya kes-kes yang ringan tidak menjadi bertambah berat.
Antara rawatan alternatif yang boleh dilakukan sendiri oleh orang yang menghadapi kemurungan dipetik daripada artikel di bawah ini…
Alternative Treatments for Depression
If you prefer natural therapies, then you might be searching for home remedies for depression. There is no evidence that any alternative treatment or home remedy is effective in treating moderate to severe depression. However, some people with mild depression may find benefit from home remedies through increased relaxation.
Relaxation can provide relief from depressive symptoms. It can also help you cope with some of the causes of depression, such as grief, anxiety, changing roles, and even physical pain. If you have depression and are considering using an alternative form of therapy, it is important to seek the advice of your health care provider.
What Is an Alternative Therapy?
A health treatment that is not classified as standard Western medical practice is referred to as “alternative” or “complementary.” Alternative therapy encompasses a variety of approaches. They include everything from diet and exercise to mental conditioning and lifestyle changes. Examples of alternative therapies include:
* Chiropractic treatments
* Guided imagery
* Herbal remedies
* Massage therapy
Which Herbal Remedies Can Help Depression?
There is a wide variety of herbal therapies that people believe can treat many illnesses. For depression, St. John’s wort and ginkgo biloba are the most popular for altering mood.
St. John’s wort has been used for medical purposes in other parts of the world for thousands of years. But it hasn’t been scientifically proven to treat moderate to severe depression. Ginkgo biloba is thought by some to improve memory and other intellectual functions. Again, the evidence is not conclusive.
Any herbal supplement should be treated just like a medication. It requires caution and should be taken only after consulting your doctor. Your doctor can help you weigh the risks and potential benefits. That way, you can make an informed decision.
Is Meditation Helpful for Depression?
Meditation is sometimes described as an altered state of consciousness. It is a form of relaxation that, unlike sleep, is entered into purposely. Meditation is usually practiced regularly for at least 10 minutes each day. While the body is at rest, the mind is cleared by focusing on one thought — sometimes a word, a phrase, or a particular scene.
Relaxation is marked by decreased muscle tension and respiration, lower blood pressure and heart rate, and improved circulation. The relaxation response summoned by meditation slows down the sympathetic nervous system. In addition to slowing the heart rate and lowering blood pressure, this response can also lead to:
* Decreased sweat production
* Decreased oxygen consumption
* Decreased catecholamine production (chemicals associated with the stress response)
* Decreased cortisol production (stress hormone)
Once you’ve learned the physiological process of relaxing, you can summon this decrease in sympathetic arousal with many different interventions. In addition to meditation, you can use a number of other approaches such as progressive muscle relaxation, guided imagery, or music therapy.
How Does Massage Therapy Boost Relaxation?
Massage uses touch to provide relaxation. Most touch therapies are based on the premises that the mind and body are interconnected and that physical health and emotional well-being are closely linked. That is the general principle behind the various types of massage, including shiatsu, neuromuscular therapy, spinal release therapy, Swedish, and the sports variation. The belief is that, when the body is relaxed, the mind contributes to better health, less depression, and overall well-being.
One thing touch therapies do is increase endorphins so that you experience a positive feeling about the moment. There are also reports that mind/body exercises used with various types of bodywork can boost feelings of calmness. The benefits derived from these techniques are said to last for hours.
We all know that when we have peaceful thoughts, we tend to have both a calm emotional reaction as well as a similar physiological one. We feel in control of our life and our health. When we have angry or anxious thoughts, on the other hand, we tend to be emotionally aroused. Consequently our physiological reactions are more dramatic, and we are prone to making bad health choices. An increasing number of physicians, psychiatrists, and psychologists are concluding that the way we think, feel, act, and react can be a powerful determinant of our physical and mental health.
What Is Reflexology?
With reflexology, a therapist applies pressure to specific points on the hands and feet. The idea is that the body has the capacity to heal itself and that nerves in the hands and feet are related to various parts of the body. Manipulating these nerves at specific points, it is thought, will stimulate the healing process.
How Does Exercise Help Ease Depression?
Different forms of exercise can lower stress, relax you, and reduce depression. Exercise can also increase your energy, balance, and flexibility. In general, exercise is a safe, effective, and easy way to improve your well-being. Check with your doctor before starting a new program.
Can Acupuncture Help Ease Depression?
Acupuncture is an ancient Chinese method of healing. It is used to prevent and cure specific diseases and conditions by sticking very fine, solid needles into specific points on the body. Some believe it stimulates the body’s ability to resist or overcome illnesses and conditions by correcting imbalances. Acupuncture also prompts the body to produce chemicals that decrease or eliminate painful sensations.
Acupuncture is most effective at treating headaches, menstrual cramps, and low back, neck, or muscle pain. It can also be tried for arthritis, facial pain, pain from shingles, spastic colon, colitis, obesity, and addictions to nicotine or other drugs. Acupuncture can be effective for pain relief, but its other benefits are not yet proven.
What Is Guided Imagery?
Guided imagery is also called visualization. It is a method of communication between body and mind that utilizes perception — vision, smell, taste, touch — along with position and movement to produce a relaxation response. Guided imagery involves mentally seeing pictures of relaxing situations, such as a sunset on the beach, a flowing mountain waterfall, or a brilliant mountain sunrise.
As you use all your senses during imagery, you will actually make an effort to
* Smell the flowers and trees
* Feel the breeze or temperature
* Feel the texture of the surface under your feet
* Hear all the sounds in nature
While some people are better at imagining than others, anyone can master this simple relaxation technique. You can use guided imagery during massage or another touch therapy to boost your relaxation and your feelings of serenity and peacefulness. Much like learning to play the piano or tennis, becoming skilled at guided imagery involves time, patience, and practice. It is one relaxation skill that cannot be rushed or hurried.
Can Music Therapy Lift Moods?
Music therapy has been shown to be an effective non-drug approach for people of all ages that assists in reducing fear, anxiety, stress, or grief. Music can be thought of as a natural tranquilizer for the human spirit.
Pythagoras, the sixth century B.C. philosopher and mathematician, is thought to have been the founder of music therapy. During World War II, the Veterans’ Hospitals had volunteers who played their music for the wounded soldiers. The results were so positive that the VA added music therapy programs.
In its simplest form, all you need to incorporate music therapy is a CD player or mp3 player with headphones. Then choose music — from New Age “mood” music to rock to classical — that matches your personal needs, moods, and tastes.
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