Table of Contents
- What is Depression?
- Signs and Symptoms of Depression
- Risk Factors for Depression
- Potential Problems if Depression is Ignored
- When to See a Doctor
- Natural Remedies for Depression
- Get Active to Get Happy
- Snooze Your Way to a Healthier You
- Better Diet, Better Mood
- Take Your Vitamins
- Meditate to Elevate Your Happiness
- It’s the Great Pumpkin, Charlie Brown
- Become a Goalie
- Engage in Exciting Activities
- Here Comes the Sun
- Write it Out
- An Apple a Day
- It’s Tea Time
- Better with Basil
- Get Going with Ginseng
- Power up with Protein
- Savor Some Saffron
- Rose Colored Glasses with Rose Petals
- Feel Less Crabby with Carbs
- More Than Just a Pretty Flower
- Calming Cardamom
- Feel Less Nutty with Nutmeg
- Awesome with Acupuncture
- Time to Try Turmeric
- Have a Cup of Joe
- If Life Gives You Lemons, Make Lemon Balm Tea
- Garlic is Great
- Munch on Some Cashew Nuts
- Massage Makes Everything Amazing
- Calmer with Chamomile
- Lavender is Lovely
- Helping Scents
- Dark Chocolate is Delightful
- Get Cooking with Chromium
- Hydrate for Happiness
- Getting Imaginative with Guided Imagery
- Feel Lighter with Light Therapy
- Learn New Life Coping Skills
- Depression Do’s and Don’ts
Everyone feels sad or down in the dumps occasionally, but sometimes these feelings start to interfere with the way you feel, think, and deal with the daily activities of living.
Depression is a prevalent but still severe, mood disorder that affects many aspects of your life such as sleeping, eating, or even working.
We’ve rounded up the best ways to aid you in combating these issues, selecting the best natural remedies for depression.
If you are fighting depression, keep reading to discover how to regain control of your happiness and your life again by learning how to cure depression naturally.
If depression is left untreated, it can be devastating for the person suffering from it, and their family and friends as well.
What is Depression?
Depressive disorder, commonly called depression, is a serious mental health condition affecting over 16 million Americans yearly (1).
Depression can occur in individuals from all races, ethnicities, and socioeconomic backgrounds.
The symptoms of sadness and hopelessness must last two weeks or longer to be categorized as depression (2).
There are different forms that can develop under unique circumstances including:
- Persistent Depressive Disorder: This condition is also referred to as dysthymia, and is categorized by a depressed mood lasting longer than two years. People diagnosed with this form of depression may have experienced episodes of major depression in conjunction with periods of symptoms that are not as severe, over the course of at least two years (1).
- Postpartum Depression: This ailment goes much deeper than just the “baby blues” experienced after a woman gives birth. Women afflicted with postpartum depression experience major depression after they deliver their baby. They often experience feelings of anxiety, fear, sadness, and exhaustion. These feelings can make it very difficult or even impossible to acclimate to life as a new mom and complete the daily care activities necessary for themselves and their new child (1).
- Psychotic Depression: This form of depression can occur when an individual has severe feelings of depression accompanied by some form of psychosis. Psychosis can involve having beliefs that are disturbing and false, known as delusions. This individual may see or hear things that others do not, which are referred to as hallucinations. The psychotic symptoms usually have a theme that is depressive such as delusions of feeling guilty, paranoid, or perhaps of feeling ill (1).
- Seasonal affective disorder: This type of depression is characterized by an onset of depression during the winter months when there is less sunlight. Usually, this depression lifts during spring and summer. This condition can lead sufferers to experience social withdrawal, sleeping more than usual, and weight gain, and often returns each year predictably as winter approaches (1).
- Bipolar disorder: This condition differs from depression in that the individual also has periods of mania. These manic episodes feature moods that are extremely high, either in euphoria or irritability. They also have episodes of extreme lows, or depressive states (1).
There are many other forms of depression as well.
Physicians and mental health specialists use a diagnostic tool called the DSM-5 to help diagnose a person’s symptoms and classify their particular form of depression.
Some other forms include disruptive mood dysregulation disorder and premenstrual dysphoric disorder, among many others (1).
Signs and Symptoms of Depression
The signs and symptoms experienced by those suffering from depression can vary widely.
The symptoms are usually experienced nearly all day on most days for at least two weeks.
Symptoms may include:
- Constant feelings of sadness, anxiety, or emptiness
- Feeling hopeless or pessimistic
- Feeling irritable
- Feeling guilty, worthless, or helpless
- No longer feeling interested in usual hobbies or activities
- Feeling tired or lethargic
- Moving or talking more slowly than usual
- Having difficulty in sitting still, or feeling restless
- An inability or difficulty in concentrating, remembering things, or making decisions
- Trouble sleeping, waking up at unusual times or sleeping too much
- Changes in weight and appetite
- Thoughts of death, suicide, or attempting to harm oneself
- Aches, pains, cramping, headaches, or stomach or digestive issues, with no discernible cause or reasoning that do not ease with treatment (1).
Each person is an individual and therefore experiences depression differently.
You may have only a few symptoms, or you may have many.
Several persistent symptoms in addition to feeling depressed or sad are usually required for a diagnosis of depression.
The frequency, duration, and severity of symptoms vary depending on the person and their particular form of depression (2).
Risk Factors for Depression
Research studies conducted on depression suggest that it is caused by the combination of several factors, including genetic, environmental, biological, and psychological.
Depression most often occurs in adults but can be experienced by children and adolescents as well.
This illness often accompanies other severe illnesses such as cancer or diabetes.
Risk factors for depression may include a personal or familial history of depression, major changes in life involving trauma or stress, and certain diseases and medications that are taken for them.
The use of drugs and alcohol can also lead to or indicate depression or other mental illnesses.
In fact, up to 30% of people with substance abuse issues also suffer from depression (2).
Potential Problems if Depression is Ignored
People that are experiencing depression are unable just to “pull themselves together,” as some people suggest, and suddenly be cured.
Left ignored, depression can last for weeks, months, or possibly years.
Depression takes a serious toll on physical health as well.
Sufferers may experience insomnia, lack of energy, weight gain or loss, and many other undesirable effects of being depressed.
Also, people with untreated depression are more likely to turn to drugs and alcohol to cope (2).
When to See a Doctor
Depressed individuals who ignore their symptoms may have difficulty in maintaining personal relationships, they may use alcohol or drugs secretly, have feelings of self-pity, experience unexplained memory loss, and avoid family or friends.
Depression also carries a high risk of suicide.
Suicide is the worst potential but very real outcome of untreated or ignored depression.
It is a permanent solution to a usually temporary problem.
Anyone expressing suicidal thoughts or plans should be taken extremely seriously and receive help from a doctor or other healthcare provider immediately (3).
If after trying some of our natural ways to get over depression you don’t start to feel better, or if you want to harm yourself or others physically, it is imperative that you seek help from your physician.
Your life is valuable, and there are ways to fight depression.
You can also call 1-800-SUICIDE or 1-800-273-TALK, for additional help and resources (3).
Natural Remedies for Depression
Even the most serious of depression cases can be treated.
The earlier you begin looking at how to get rid of and cure depression, the better.
We have researched many natural ways to combat this disorder, and have selected the top methods to present to you.
Get Active to Get Happy
There is a vast array of activities that can get your heart pumping and help you start to feel better.
Running, Pilates, weight lifting, riding a bike, boxing, and dancing are just a few ideas of ways to exercise.
In addition to improving your health, working out helps to release endorphins.
These feel-good chemicals are essential in fighting depression.
Endorphins increase in response both to exercise and long-term physical training programs, and are linked to an improved mental state, improved mood, exercise-induced euphoria, and an altered pain perception (5).
Exercise is an easy and cost-effective way to combat feelings of sadness and hopelessness.
You should aim for at least three sessions of twenty minutes or more each week.
Research studies have shown that exercise can have the same positive effect on depression as antidepressant medications.
It is also free or low-cost and doesn’t have the same negative side-effects as many prescriptions (6).
Snooze Your Way to a Healthier You
Not catching enough z’s can make depression worse, and is often a sign of the disorder (7).
It is crucial to get enough sleep so that you can start feeling like yourself again; good sleep is strongly correlated with good health (8).
Luckily, there are ways to ensure you get a good night’s rest.
Try to go to bed at the same time each evening.
Having an established sleep routine can help to reset your internal clock, allowing your body to understand it is time for sleep and drift off easier.
It is also a good idea to wake at the same time each morning.
Individual needs differ, but most people need between seven and ten hours of sleep each night to maintain optimal health and be able to function properly (7).
Having quiet time reading or meditating before bed can help you to wind down.
You should avoid watching television, being on the computer, or checking your phone for at least 30 minutes before bed.
This can help you to feel more relaxed, and fall asleep more easily (8).
Better Diet, Better Mood
Eating poorly, skipping meals, or bingeing on sugary or salty foods are just a few of the ways that your eating habits may suffer when you are depressed.
One of the best ways how to treat depression involves ensuring you are taking in the proper nutrients.
It’s essential to eat a low-fat diet full of lean protein, whole grains, and a variety of fruits and vegetables (9).
Foods rich in omega 3 fatty acids and folic acid are excellent for helping to ease depressive feelings and mood swings.
Eating healthy carbohydrate and protein choices can aid the body in its production of serotonin, which can help elevate your mood as well.
Try snacking on things like popcorn, nuts, cottage cheese, salmon, or peanut butter.
Take Your Vitamins
Another way to assist you in getting rid of depression is to take vitamins.
Magnesium is another essential part of a healthy supplement regimen.
It’s known to help treat depression effectively and can be taken as a pill, or you can increase in your diet a number of magnesium-rich foods like spinach, cashews, almonds, and dark green veggies (14).
The B vitamins play an extremely important role in the production of brain chemicals affecting mood, as well as many other important functions.
Low levels of vitamin B-12 and other B vitamins like B-6 and folate have been linked to depression.
Low levels of these essential nutrients can be caused by a poor diet, or an inability to absorb consumed vitamins (14).
The best way to ensure you are getting the proper amounts of the B vitamins is eating healthily (13).
Vitamin B-12 can be found in many animal products such as milk, cheese, eggs, chicken, fish, and lean cuts of meat.
You can also try fortified breakfast cereals which are loaded with B vitamins. In addition, you can take a vitamin supplement (14).
Meditate to Elevate Your Happiness
Meditation can be an extremely helpful tool in learning how to treat depression.
The focus of meditation, especially mindfulness meditation, is to relax the mind and let go of all of your anxieties, fears, worries, and stressors.
You learn to simply exist in the moment and block out negative thoughts and feelings.
In addition to depression, meditation is being seen more as a complementary treatment for many illnesses, including cancer and heart disease (15).
It’s the Great Pumpkin, Charlie Brown
Pumpkin has many wonderful health benefits. The seeds of the pumpkin contain tyrosine.
Tyrosine assists the human body in the production of mood-affecting dopamine, which is essential to good mental health.
They are also high in Zinc, another important mineral, as well as tryptophan which can increase levels of serotonin.
Half of a cup of pumpkin seeds contains your entire daily recommendation of magnesium, which is great for helping you to relax and ward off anxiety (16).
They are delicious roasted with some sea salt or can be ground up and added to a smoothie.
Become a Goalie
When you feel depressed, the last thing you feel up to is planning for the future.
However, this is an excellent time to make some goals for yourself.
Start out small; Rome wasn’t built in a day.
Maybe your goal for the day could be to clean the bathroom or organize your DVD collection.
Maybe you would like to walk a mile outside.
Accomplishing smaller, more doable goals will raise your self-esteem and boost your confidence, helping you get over depression (17).
Engage in Exciting Activities
When you start to feel depressed or sad, try to find a fun activity to do instead.
You could try painting, dancing, playing with a pet, or seeing a movie.
You can also try taking an enrichment class. Maybe you’ve always wanted to learn to cook or sew.
There are plenty of fun and interesting classes at adult centers and community colleges nationwide, featuring everything from hip-hop ballet dancing to watercolor painting to sign language.
Trying new activities helps to increase dopamine and serotonin levels, lowering depression.
The sky and your imagination are the only limits.
Here Comes the Sun
For individuals suffering from Seasonal Affective Disorder or who have a vitamin D deficiency, getting some sun can mean a world of difference.
A lack of sunlight can cause your serotonin levels to lower, increasing depression, sadness, and anxiety.
Now, we don’t suggest that you head to a tanning salon and fake bake until you look like a lobster.
Five to fifteen minutes of natural sunlight on your face, hands, and arms just two or three times each week is enough to aid in boosting your vitamin D levels and, therefore, increasing your serotonin.
So, get outside, catch some rays, and don’t forget your sunscreen!
Write it Out
There’s a good reason so many bestselling books are based on the true-life stories and feelings of real people.
Writing down your thoughts, feelings, emotions, and fears is an amazing way to get those issues out and acknowledge them.
This, in turn, can help you feel lighter and less tied down to depression.
This form of therapy is a great tool for many people, including those dealing with major depressive disorder, domestic violence survivors, and high school and college students (19).
So, grab a notebook and a pen and jot those thoughts down.
You could eventually have a best-selling book on your hands, in addition to feeling happier.
An Apple a Day
Apples are full of essential nutrients and vitamins.
They have high levels of vitamin C, vitamin B, potassium, and phosphorus.
These elements aid the body in repairing nerve cells that have previously experienced damage, enhancing your natural immunity and defense system, and lowering cortisol levels.
Cortisol is a stress hormone that can cause anxiety and weight gain, and increase depression.
Eat an apple or drink some apple juice or apple cider to enjoy the healthy benefits of this wonder fruit (20).
It’s Tea Time
Green tea is filled with antioxidants that have many fantastic health benefits.
This tea contains an amino acid called theanine.
Theanine provides an anti-stress benefit and helps to relax you.
This remedy is backed by a recent research study which discovered that people who drank green tea had fewer depressive symptoms than those who did not.
You can easily add green tea to your diet in drink or supplement form to help with your symptoms of depression (21).
Better with Basil
Holy Basil, also known as Ocimum tenuiflorum, is a green, leafy plant native to Southeast Asia.
It has been used in both Indian and Ayurvedic medicine for centuries as a cure for many ailments.
Holy Basil has shown properties of use as an anti-anxiety and antidepressant supplement in several research studies through its ability to act as an adaptogen.
This herb helps your body to function optimally during periods of depression (22).
You can take a supplement with 1000 to 2500 mg of Holy Basil leaf each day to combat stress and sad feelings.
Get Going with Ginseng
Ginseng has a plethora of positive effects on the body, from improving concentration to helping your heart be healthier.
It’s also credited with allowing the body to be better equipped when dealing with physical or mental stress.
A study of over 500 men and women found that ginseng positively impacted participants in improving their quality of life, as measured in various categories such as energy levels, sleep quality, sex life, personal happiness and satisfaction, and their overall sense of well-being.
A second study concluded that ginseng improved the study participants’ quality of life-based on their personal perception of its effectiveness (24).
You can take ginseng as a supplement or a tincture.
They are both found in most health food stores.
Power up with Protein
Protein is an essential part of a healthy diet.
In addition to promoting healthy energy levels, wound healing, and good heart health, protein amino acids are crucial in achieving an optimal state of mental health.
Phenylalanine is an amino acid found in many foods that can help to beat sadness and depression.
When taking phenylalanine as a supplement, users found their depressed mood lifted, and felt more capable of achieving daily tasks and goals (25).
Savor Some Saffron
Since prescription antidepressants carry many unwanted side effects, herbal pharmacology has seen an increase in research and use.
Saffron supplementation has demonstrated success in its use as an herbal remedy for depression.
This herb has successfully helped many individuals in decreasing their depression symptoms and elevating moods while decreasing stress levels.
You can add this wonderfully delicious herb to foods like rice or chicken dishes, or find it in supplement form at food stores (26).
Rose Colored Glasses with Rose Petals
Rose petals have healing properties in several areas.
The oil that is extracted from the petals can help you reduce the level of nervous stress in your life and lift sad moods.
Additionally, it is fantastic for your skin and your digestive health.
You can buy rose oil at most health stores, or you can take 15 to 20 petals and boil them in 8 ounces of water.
This liquid can be sweetened before drinking, or added to tea or lemonade (27).
Feel Less Crabby with Carbs
Certain carbohydrates can increase levels of serotonin, boosting feel-good moods.
Complex carbohydrates including fruits, vegetables, and whole grains are excellent for stabilizing blood pressure and lowering stress.
Comfort food carbs, like oatmeal, can also help to reduce stress hormones while allowing you to feel calmer.
You can also add ground flax seeds to your oatmeal for a boost in omega-3 fatty acids, which protect against heart disease, in addition to reducing surges of stress-causing hormones (28).
More Than Just a Pretty Flower
Recent research has shown that passion flower is as effective as oxazepam.
Oxazepam is a medication often prescribed for anxiety and depression.
Passion flower has amazing benefits in its abilities to treat sleep disorders such as insomnia, nervous tension, feelings of stress, and anxiety (29).
You can find passion flower in herbal tea and supplement form.
Cardamom can aid in the rejuvenation of cells, and also helps the body in detoxifying processes, both of which can help you fight off depression and improve your overall mood (30).
You can make a tea with cardamom by using three to four cardamom seeds.
Crush the seeds into a fine powder and add ½ teaspoon to eight ounces of water and mix it up thoroughly.
Feel free to add honey or sugar, and enjoy the tea hot or cold.
Try drinking a cup each day to improve your mood.
You can also use cardamom oil in a bath. Just add several drops to your bath water.
Then, sit back and relax.
Feel Less Nutty with Nutmeg
Nutmeg works by stimulating the brain to remove fatigue and stress.
Nutmeg enhances the concentration of neurotransmitters in the brain, including dopamine and noradrenaline, as well as tryptamine.
An insufficiency of these neurotransmitters leads to feelings of sadness and stress, meaning that nutmeg can be extremely beneficial in helping you feel better again (31).
You can mix 1/8 teaspoon of nutmeg into your favorite juice.
This solution can be taken twice daily, but do not use it more often, as overuse of nutmeg can result in psychoactive effects.
Awesome with Acupuncture
Acupuncture is a Chinese therapy that has been utilized for centuries.
There are different types of acupuncture, including single point acupuncture, trigger point acupuncture, auricular acupuncture, and the traditional or classical form of acupuncture.
Acupuncture involves the insertion of fine, tiny needles into different areas of the body as a way to correct energy imbalances.
This form of medicine is based on the theoretical principles of Yin and Yang, along with the Five Elements, which explains both disease and its progression.
Practitioners use the needles to maintain and achieve health by correcting the imbalance of energy.
While more research is needed, acupuncture is used by many people that report it helps greatly in lifting their depression (32).
Time to Try Turmeric
Turmeric is a spice containing curcumin, which has been studied extensively for its active role in the treatment of depression and other mental health disorders.
Curcumin has demonstrated effectiveness in neuroprotective action in Alzheimer’s disease, major depression, epilepsy, and other related disorders.
Scientists believe this action is due to the anti-inflammatory and antioxidant properties it contains.
Curcumin stimulates the process of neurogenesis, making it an excellent option in warding off depression.
You can add it to food, or try taking it in capsule form (33).
Have a Cup of Joe
Numerous research studies have explored the positive benefits of coffee on mood levels.
Good news for caffeine lovers! Coffee has been shown to have a positive effect on depression.
Caffeine is a central nervous system stimulant, so it can give your spirits a lift.
Just don’t drink too many cups, as in large quantities it can enhance aggression and depression (34).
If Life Gives You Lemons, Make Lemon Balm Tea
Lemon balm tea is calming and is often used by people to aid in the alleviation of stress, anxiety, and sad feelings.
This minty herb has been used as far back as medieval times for its soothing properties.
It can also help you to sleep better and more soundly.
You can find this wonder herb at most health stores in capsule, oil, tea, or leaf form (35).
Garlic is Great
Garlic has many benefits to help boost your health.
This antioxidant-rich food can help to stop heart disease, hardening of the arteries, high cholesterol, high blood pressure, and can send your immune system soaring.
Garlic extract can help depression by its interaction with the systems regulating serotonin and dopamine.
You can eat garlic, or take it in a supplement form if you don’t enjoy it (36).
Munch on Some Cashew Nuts
Cashew nuts are an excellent source of protein, in addition to being high in vitamin C, which stimulates the nervous system.
They also contain riboflavin which increases energy levels, allowing you to benefit from more energized, happier moods.
They are also chock-full of other terrific nutrients like magnesium, tryptophan, and vitamin B6, all of which can help to lift depressed moods.
You can eat cashews plain, add them to meals, or try grinding them into a powder and adding to warm milk before bedtime.
You can also find cashew nut butter to spread on bread at any health food store and many grocery stores (20).
Massage Makes Everything Amazing
Massage therapy is a wonderful way to relax and feel calmer.
With holistic treatment at the core of this alternative therapy, massage aims to treat the person’s mind, body, and soul.
When you get a massage, stress and anxiety melt away, allowing you to feel calmer, rested, and happier.
Many massage therapists use a blend of oils that include elements such as chamomile or lavender to help promote these calming feelings.
Massage therapy is a great way to get some time for yourself, relax, and send depression away.
Calmer with Chamomile
Depression often occurs simultaneously with insomnia and restlessness, or even a host of digestive issues and upset stomachs.
Chamomile tea is perfect for combating these issues.
This type of tea is known for its calming abilities and help with falling asleep.
You can find chamomile tea at most grocery stores and health stores as well.
Try drinking it before bed with a little honey to sweeten it (20).
Lavender is Lovely
Several recent research studies have demonstrated the effectiveness of lavender as a mood stabilizer with neuroprotective properties.
It is often used to help calm and allow for restful sleep.
It’s also shown success in helping new moms combat postpartum depression.
And lavender oil has shown promise in treating ailments such as aiding the body as an anxiolytic, a potent mood stabilizer, a soothing sedative, a pain-relieving analgesic, and even as an anti-convulsive.
You can find lavender oil at health stores and use it by applying to your temples and inner wrists before bedtime.
Or you can sprinkle a few drops on your pillow.
You can also find it in premade teas, or even make your own by boiling lavender leaves in water and then drinking it (38).
Aromatherapy is a form of alternative or complementary treatment involving the use of pure essential oils from fragrant plants.
Many plants can be used, including rose, peppermint, lavender, or mint, to name just a few.
Aromatherapy is used to help in the relief of health issues like insomnia, pain, anxiety, and depression.
Research has demonstrated the effectiveness of aromatherapy in improving depression and anxiety.
You can find essential oils at many retailers and health stores.
They can be applied to the skin, your pillow, during a bath, during a shower, or you can also use a diffuser to scent the air in a room (39).
Dark Chocolate is Delightful
Dark chocolate contains powerful antioxidants that aren’t only delicious.
This yummy treat can help to increase serotonin and endorphins.
Eating a few pieces each day can help to boost moods and ward off depression and anxiety.
Additionally, this feel-good food has many other great health benefits.
Dark chocolate contains flavonoids which can decrease cholesterol, lower the risk of blood clots, lower blood pressure, increase cognitive performance, and improve your sense of well-being (40).
Get Cooking with Chromium
Chromium is an essential mineral which plays an important role in the way insulin aids the body in sugar level regulation.
Additionally, chromium has in several studies demonstrated effectiveness in helping individuals with depression to elevate their moods.
Moreover, this mineral is great for heart health, fitness, and weight loss.
Chromium can be found in many foods, including asparagus, whole grains, lean meats, cheeses, thyme, and brewer’s yeast.
You can also take it as a supplement (41).
Hydrate for Happiness
Hydrotherapy, also referred to as water therapy, is a complementary therapy used for helping individuals with a wide range of health issues.
It has proven helpful in musculoskeletal diseases, cardiovascular system problems, and depression.
In this therapy, various forms and temperatures of water are used to create positive effects on the body and its systems.
There are many ways you can enjoy hydrotherapy, from taking water aerobics or tai chi to alternating hot and cool water while showering to lift your sad mood (42).
Getting Imaginative with Guided Imagery
Guided imagery is a form of comfort therapy that uses imagination to induce positive mind and body responses.
This cognitive process blends the senses including sight, smell, touch, sound, and taste to produce regenerative changes in both the mind and body.
Guided imagery is an instructive program meant to guide you through visualizing different scenes in order to improve your well-being.
This works by promoting relaxation, as well as physiological and psychological ease.
There are many books and videos that can aid you in guided imagery.
You can also try thinking about places that make you happy, or memories that bring a smile to your face, to reap the benefits (43).
Feel Lighter with Light Therapy
Seasonal affective disorder, SAD, is a huge problem for many people.
It causes you to feel blue and sad as temperatures drop and winter takes over.
Light therapy is beneficial to those who are affected by this issue.
This therapy involves the use of a light box that you sit in front of for thirty minutes or so.
This therapy uses an artificial light source, as opposed to the natural sunlight cure we mentioned previously.
This is a great tool for anyone who lives in an area where it is difficult or impossible to get natural sunlight during the winter months.
For example, individuals living in northern Alaska can see up to thirty days of darkness due to the tilt of the earth as it orbits the sun in winter months.
Light therapy works by imitating outdoor light to bring on chemical changes within the brain, banishing blue moods (44).
Learn New Life Coping Skills
Cognitive Behavioral Therapy is a short-term form of therapy that allows you to build a skill set allowing you to be more aware of your thoughts and feelings.
It’s different from more traditional forms of therapy, in that rather than spending the session talking about and exploring your ideas and feelings, you instead take a proactive approach which emphasizes the need to take control.
This is accomplished by changing your dysfunctional behaviors and thought processes.
Cognitive Behavioral Therapy has shown great success in helping users gain useful tools to combat depression, anxiety, and sadness (45).
Depression Do’s and Don’ts
- Try to get an adequate amount of sleep each night.
- Talk to others about your feelings.
- Eat a healthy diet.
- Try new activities.
- Be open to new experiences and hobbies.
- Make plans with a friend or a family member.
- Give yourself something to look forward to each week, even if it is something small like seeing a movie or trying a new flavor of ice cream.
- Make small goals and then work hard to achieve them.
- Keep busy.
- Make time for exercise.
- Start a journal about your feelings.
- Don’t shut out your family and friends.
- Don’t skip meals.
- Don’t isolate yourself from others.
- Don’t turn to alcohol or illicit drugs.
- Don’t make any huge, life-changing choices when depressed.
- Don’t be afraid to ask for help, especially if you have thoughts of harming yourself or others.
- Don’t give up, ever!
In closing, depression is a very real issue affecting millions of people worldwide.
There are many natural remedies available to help you feel better and start enjoying your life again.
From talking to writing to natural herbs and supplements, there are many ways to get yourself back on track to a healthy and happy life.
There are many ways to help yourself crawl out from under a depressive episode.
Even small changes, such as trying a new hobby or seeing a movie with a friend, can be extremely beneficial on your road to recovery.
Many of our natural remedies and suggestions can work together in harmony to get you back on track.
We hope you have enjoyed this article and found some wonderful ways to help free yourself from depression.
Please leave us a comment about your thoughts, and any remedies we missed.