​​​​Counselling Tip of the Month

4 ways to Fight Depression without Medication

1. Pay attention to what you’re eating.
Critical to how you feel is what you eat! A diet high in sugar is a quick path to feeling lousy and depressed. Sugar is a huge culprit in depression not only because of the quick high followed by a crashing low, but because it is inflammatory.
Avoiding sugar helps many people feel much better and steady in their mood. Most grains convert to sugar after you eat them so avoiding grains is important too. Grains are good to avoid too if you’re looking to boost your overall mood and avoid depression.
Many people with depression find that their depression lifts after avoiding gluten as well. A great resource is TheDr.com.
Likewise, many people who embark on a paleo diet also find that their mood is considerably better. See The Paleo Cure: Eat Right for Your Genes, Body Type, and Personal Health Needs — Prevent and Reverse Disease, Lose Weight Effortlessly, and Look and Feel Better than Ever.
2. Know who your friends are.
This one can really help a lot. Spend your time with people who share positive attitudes, goals, and beliefs. These kinds of people can help raise your spirits when times are tough. Likewise, avoid people in your life who are “toxic.” The people you spend time with really matters.
Another idea is to get involved in a support group for people with depression. These people, like you, are finding ways to conquer their depression and can be tremendously helpful to you.
3. Find your purpose.
Each one of us has a purpose in this life. If you’re alive, then you matter! It’s a beginning point to work from. Make a list of everything good in your life and the things that make you feel alive. Take time to think about it, and you’ll come up with more than you expect. This can be a starting point to finding your unique gifts and your purpose.
Resource: Take the Leap by Heather McCloskey Beck
4. Get moving!
Exercise is one of the quickest and best ways to feel better. It might be hard to start exercising if you are feeling depressed but tell yourself that it will help and see to it that you start moving. Exercise provides us with more energy and it’s a scientifically proven mood-booster as well. Start slowly and work up if you need to.

See Spark: The Revolutionary New Science of Exercise and the Brain for data and a detailed explanation about how exercise can be equally effective as prescription anti-depressants.


"Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step."
                               -Lao Tzu

Welcome! It would be my privilege to be a part of your life's journey.  I look forward to working with you!

Crystal Hartman Counselling

(403) 381 - 6000       239 12B Street North, Lethbridge, AB            Hours: Monday - Wednesday 5pm - 9pm,  Friday 1pm - 4pm