Can depression and anxiety be self-managed without medication?
Nov 21, 2025
Source: Cainiu Health
Dr. Zhang Baohua
Introduction
In general, whether mild depression and anxiety can be self-managed without medication depends on the severity and duration of symptoms. Mild symptoms that last for a short period may improve through lifestyle adjustments. However, moderate to severe symptoms or those persisting over a long duration are unlikely to resolve through self-regulation alone and require professional intervention. Self-regulation is a foundation for improvement, but individuals need to objectively assess their own condition.
Generally speaking, whether mild depression and anxiety can improve without medication depends on the severity and duration of symptoms. Mild, short-lived symptoms may be alleviated through lifestyle adjustments; however, moderate to severe symptoms or those persisting over a long period are unlikely to resolve through self-regulation alone and require professional intervention. The details are as follows:
If symptoms are mild—such as occasional low mood or irritability that does not affect sleep, appetite, or work performance—self-regulation may be effective. Maintaining a regular sleep schedule helps stabilize endocrine function, engaging in 30 minutes of daily exercise promotes endorphin release, and talking with family or friends can relieve stress. These methods can gradually reduce negative emotions and help restore psychological balance.
When symptoms progress to persistent low mood, loss of interest, or intense anxiety marked by restlessness, constant worry, difficulty concentrating, or self-criticism, self-regulation becomes significantly less effective. Such states can create a closed loop of negative emotions, potentially worsening without intervention. Psychological therapy, and sometimes medication, is necessary to break this vicious cycle.
Self-regulation forms the foundation for improvement, but individuals must objectively assess their own condition. Developing hobbies to redirect attention, practicing relaxation techniques such as deep breathing and meditation, and maintaining a light, balanced diet are beneficial strategies in daily life.
