Depression and anxiety can be treated by various medications but as many times such pills can cause side effects, many seek ways to treat depression naturally1.
In the case of both adults as well as teenagers, depression can be treated in more methods than therapies and drugs. For many patients, treating depression without meds is a possibility.
Even though the effectiveness of both therapy and medicine can never be denied, there are also several safe and alternative ways to treat depression naturally.
And with this comprehensive guide on how to treat depression naturally, you can find out all about the most beneficial natural solutions and remedies to chase away the blues and negative emotions that make everyday life more difficult.
1. When Do You Need to Start Treatment for Depression?
Before starting treatment for a disorder, you first have to understand the basics of the condition. You have to ask questions about what truly defines the ailment, recognize its symptoms, seek a proper diagnosis, and finally get the necessary treatment.
So now that you need to know about the ways to treat depression naturally, you will first have to understand what a major depressive disorder is.
Feeling the occasional blues and sadness is not a cause to freak out. Sadness is a part of life and everyone experiences that particular emotion often enough.
However, when those negative feelings start to affect your daily life in terms of work, relationships, and everything else – it is then time to consult with a medical professional.
Depression is a mood disorder2 that results in continual feelings of negative emotions, mainly sadness. It is also characterized by detachment and loss of interest in activities that you previously loved. Depression can also induce trouble with clear thinking, normal recollection, appetite, and sleeping.
Among the most known and common symptoms of depression are:
- Constant negative feelings of sadness
- Loss of interest in things previously enjoyed
- Frequent bouts of irritation or frustration
- Dissociation and detachment
- Insomnia or troubled sleeping
- Loss of appetite
- Self-harming tendencies
- Suicidal thoughts
In case you find yourself experiencing more than one of the given symptoms, immediately try to consult with a psychologist. You can also talk with your general physician who will be able to guide you to the proper steps to take next. That generally consists of getting a proper psychological diagnosis followed by therapy and medication.
2. How to Treat Depression Naturally? 14 Best Remedies
Now that you have a basic understanding of the disorder and its signs and symptoms, it is time to find out the best and most effective remedies to treat depression naturally.
Natural treatments are simple and easy to get without the worry of any potentially harmful side effects. Along with that most natural cures are good for your overall health and lifestyle.
In this detailed and helpful guide, you will discover the best and most effective ways to treat depression naturally.
1.1) Make a Daily Routine
Having some kind of structure and routine in life can be helpful for any individual. Those with depression or anxiety might find doing regular chores and tasks a soothing pattern.
There are many factors to consider while making a routine – it depends on every individual. What their job and household chores are, their working hours, their diet, and their sleeping schedule.
It is also a good idea to consult your physician or psychiatrist in case you need advice on how to construct a healthy routine.
1.2) Exercise Regularly
Exercising plays an important role in benefitting both your mental as well as physical health.
You can try jogging, biking, swimming, dancing, running, or anything that suits you in the gym. It is pretty difficult to enthusiastically start any kind of physical activity when even getting out of bed seems like an impossible task. Even here having a routine helps and motivates you to continue the pattern that you have made for yourself.
However, always remember not to overdo it – three to four workouts a week are fine. You can, of course, do more if you feel up to it. Do what you enjoy most and work out at your comfortable pace and time.
1.3) Take Relaxing Walks
This can also be considered as a part of exercise though taking a relaxing stroll is not in the least the same as sweating on the treadmill.
But taking walks is a good way to keep those negative feelings at bay and lead a healthy life. Make sure to select a scenic or peaceful route to breathe in the peaceful air as you take your daily stroll. And if you have a furry friend, you can take a walk at any local dog park near you.
Even if walking does not do the trick, the playful canines will surely lift and boost mood. And this kills two birds with one stone – it will be a good workout and will let you escape from the gloom of depression as well!
Develop a Realistic Budget
Vladimira Ivanova, Psychologist at The Diamond Rehab, explains how the high cost of living in cities contributes to stress and mental health challenges:
A big yes! I have lost count of clients getting stressed due to the economic burden of the urban lifestyle, and it’s pretty natural.
So, apart from seeking medical support, I tell my clients to develop a realistic budget according to their income and essential expenses.
I tell them to explore creative ways to save money, like planning cost-effective meals or enjoying budget-friendly leisure activities.
The best thing is to incorporate physical exercise and prioritize your overall health with sufficient sleep and hydration. And just control your caffeine intake, as it can contribute to stress.
1.4) Have a Healthy Diet
Another effective way to treat depression naturally is to have and maintain a healthy and nutritious diet. Lack of appetite is one of the most common symptoms of depression and therefore eating proper meals is necessary for both your mental and physical well-being.
Add colors to your diet with leafy green vegetables and juicy colorful fruits and they can enhance the quality of someone’s eating habits. Apples, bananas, kiwis, blueberries, grapefruit, and citrus fruits are also a fresh addition to your diet. Along with these nuts and seeds have any needed health benefits for adding to your anti-depression diet3 as well.
Make sure to have protein-based nutrition with chicken, tuna, beans, milk, and yogurt.
Finally, have the occasional bar of dark chocolate, and proven or not it will make a positive difference in your mood. Also, make sure to treat yourself occasionally to your comfort foods.
Sometimes a cheesy slice of pizza or a sweet scoop of ice cream is all you need to feel a little bit better. While it is important to eat healthily, it is also equally essential to have foods that you love.
Research suggests that junk food might increase the chance of depression in an individual, but treating yourself with things you love once in a while is not harmful – as long as it is done in moderation.
1.5) Make a Sleep Schedule
Sleep is a vital part of having a healthy and functional life.
Sleeping difficulties and depression have been correlated in several studies and research. The relation between poor sleep and other mental illnesses is a crucial factor in human mental health.
Try to make a sleep schedule and stick to it – there is a good chance that this will lessen your symptoms of depression and have an overall favorable influence on your daily life and general health.
1.6) Revisit Your Comfort Reads
What can be a better way to escape the sadness and gloom of the real world than to have an adventure in the fictional realms of endless possibilities?
There are countless options to choose from! You can revisit a classic like the Harry Potter or Percy Jackson series or read a new genre or title for a new and exciting journey.
Whether mystery or romance, comedy or crime, adventure or fantasy – a book will provide you some hours away from all your troubles and worries.
1.7) Listen to Relaxing Music
Music is the most excellent medicine to soothe one’s soul and mind. Listening to your happy playlist will always bring a smile to your face. It does not have to be just relaxing music – anything from rock to blues, pop to rap that you find yourself tapping to can be a great comfort when you are feeling low.
Music and mental health are connected in many ways. Many studies and research go strongly in favor of using music as a therapy for various mental illnesses and disorders including anxiety and depression. And as a simple way to treat depression naturally, music is just as effective.
1.8) Try Yoga, Mindfulness, and Meditation
Doing yoga and meditation along with mindfulness are considered to be one of the best and most valuable ways to treat depression naturally.
Yoga is a well-known variety of alternative medicine that uses mind-body exercises to facilitate both mental and physical health. Even though studies and theories in this field are not abundant, a review of many analyses inferred that yoga is indisputably active in decreasing and regulating depression symptoms. Moreover, yoga is also a perfect method to increase flexibility, endurance, and vitality.
Next, meditation is an old technique that has been demonstrated to have extraordinary advantages for helping with numerous mental health disorders, including but not limited to anxiety, PTSD, and depression.
Knowing how to quiet your mind and concentrate on breathing through mindfulness meditation can have a crucial influence on your mood and capacity to control your depression. Furthermore, studies have indicated great chances for mindfulness-related mind therapy to stave off any relapse or deterioration of the condition.
1.9) Spend Time With Some Furry Friends
Spending time with animals is a great way to have better mental health. Spending time with animals is linked with improving the mental well-being of many to various studies and research.
Can you imagine petting a playful puppy or a fluffy kitten and still being sad? Impossible. Not to mention taking your pets for walks is also a great way to get some exercise.
You can also visit farms and animal shelters if taking the responsibility of a pet full-time is not possible for you.
Another great thing to try is horseback riding – you get to spend time with some lovely horses and get some exercise done.
1.10) Do Some Gardening or Spend Time in Nature
Not everyone is blessed with a green thumb by still gardening can be a very calming hobby to have for those with depressive disorder.
It is a bit of hard work, but in the end, you can undoubtedly reap what you sow. When you finally see the result of all the hard work in the shape of pretty plants and beautiful flowers, getting your hands dirty will certainly feel worth it.
And if you don’t want to get your hands dirty just spend some time outdoors and be a part of the vast and beautiful nature.
Take a tour of some botanical gardens or a national park. Surrounded by lush greenery and blue skies, you will undoubtedly feel a sense of peaceful happiness. And if you have the time and money, go on a trip or vacation to enjoy life with more new experiences.
Be it sea shore or a dense forest, a change of scenery will surely cure some of your sadness and despair.
1.11) Talk With Your Loved Ones
You don’t always need to pay a therapist to listen to your feelings. Sharing what’s on your mind with your friends or family members can also be an effective way to express your feelings.
Purging your emotions is one of the most significant ways to start healing and an emotional talk with your loved ones can help in unburdening your troubles and sorrows.
Knowing that you are not alone in this difficult struggle can make things much easier. So don’t be afraid to share your burdens with your dear ones – sharing happy and sad moments is a big part of any genuine relationship.
1.12) Give Up the Unhealthy Habits
If your daily lifestyle consists of harmful practices like smoking or drinking too much, try to change that.
Leading a healthy life is the best way to maintain good mental and physical well-being, and the first step is to give up any toxic habits. Ask for help from your family or friends if you find it difficult and take it one step at a time.
Try to avoid drugs and other self-destructive behaviors that can result in the deterioration of your mental and physical well-being.
Maintain a healthy lifestyle with a proper routine, an adequate sleep schedule, and a nutritious diet. If you need any assistance regarding that, consult your doctor or nutritionist for a suitable diet chart.
1.13) Take Natural Supplements
You will find many effective ways to treat depression naturally, but supplements and herbal remedies might just be among the most popular things to try.
However, no matter how much praise you hear about these miracle cures, always consult a medical professional before taking such supplements. While many may find these very valuable, some may discover they are allergic to any of these medications. So proper medical consultation is a must before starting any treatment.
Among the most advantageous natural supplements, you will find the distinguished names of:
- Ginseng
- Lavender
- Chamomile
- St. John’s wort
- S-adenosylmethionine (SAMe)
- 5-hydroxytryptophan (5-HTP)
There are many controversial opinions regarding these treatments – both positive and negative, but many studies have effectively proven the usefulness of such supplements in treating depression naturally.
1.14) Find Some Creative Pastime
New hobbies or pastimes are a lovely way to manage your mental health. It calms your mind and lets your imaginative and creative talents flourish simultaneously.
Some wonderful hobbies that you can try to lift your spirits are:
- Sketching, painting, or sculpting
- Creative writing
- Learning to play a musical instrument
- Journaling or writing in a diary
- Gardening
- Pottery
- Learning a new language
- Hiking
- Cooking and baking
- Photography
There are many more creative ways you can spend your time by doing something fun and productive that can also help in the strategy to treat depression naturally.
It must be kept in mind that almost all of these natural treatments are for mild to moderate depression. In the case of acute and major depressive disorders, natural antidepressants4 might not be enough.
For such instances, the natural ways are generally not sufficient. When that happens, therapies and other medications will have to be taken according to what the doctor or psychologist prescribes.
Prioritize Mindful Urban Design
Sarah Boss, the Clinical Director at The Balance Rehab Clinic, discusses the role of community support and mental health services in alleviating the impact on individuals:
Implementing mindful urban design is a powerful strategy for fostering mental well-being in communities. This involves planning public spaces that prioritize tranquility, incorporating greenery, and designing walkable areas.
Communities should create meditation gardens, exercise zones, and communal spaces to facilitate relaxation.
They can also collaborate with architects to ensure buildings prioritize natural light and ventilation, positively impacting mood.
Then, they should establish community mindfulness programs, teach stress-reduction techniques, and promote mental resilience.
By structuring the urban environment with mental well-being in mind, communities can provide daily opportunities for residents to engage in activities that support their mental health, thereby cultivating a more psychologically supportive and resilient living environment.
3. FAQs on How to Treat Depression Naturally
Do you still have more queries regarding the most helpful and effective ways to treat depression without medication? Read on to find the answers to the most frequently asked questions on the best ways to treat depression naturally.
3.1) Is it truly possible to treat depression naturally?
Most patients use medications to treat depression, but it is also possible to treat depression naturally if it is done with proper care and understanding.
Many prefer these natural remedies over pills and prescription drugs because of the lack of side effects. While it might not be as potent as prescription pills or drugs, in some patients natural treatments have proven to be very beneficial. So it is certainly possible to treat depression naturally as long as it is done safely and preferably with proper medical consultation.
3.2) When to start medication or therapy for depression?
Feelings of sadness, despair, and hopelessness are a normal part of being human – most have their fair share of troubles and sorrows. But if the negative emotions affect your daily life and become a continual thing, it is best to get a medical consultation.
Among the most known and common depressive symptoms are persistent sadness, insomnia, lack of appetite, loss of interest, tendencies of self-harm, and suicidal thoughts.
In such cases, you will need to take immediate action and seek proper medical help. Your doctor or psychologist will guide you through the best course of action regarding medication or therapy as per your needs for improved mental well-being.
3.3) What are some of the best and most effective ways to treat depression naturally and safely?
There are many ways one can treat depression – be it with medications, therapies, or natural remedies. Since chemical treatments and drugs may present severe symptoms or mood swings, many patients try to treat depression naturally at first.
Some of the most beneficial and simple ways to treat depression naturally include following a routine, doing regular exercises, having a healthy diet and sleep schedule, trying out new hobbies, writing and keeping a regular journal, finding new and creative pursuits, trying yoga and meditation, and taking natural supplements.
3.4) Is it better to treat depression naturally?
As you might have already gathered, natural remedies for depression are an effective and safe way to treat that mental ailment.
It is not a question of whether it is better – but the real concern is if it works or not. Various studies and analyses have indeed confirmed that it is truly possible to treat depression naturally to a great extent.
Moreover, by using natural remedies, you can be safe from all the side effects that come with other medications. However, you must understand that natural cures only work for those with mild to moderate depressive disorder.
In the case of acute or significant depression, medications and therapies are the best solutions. But no matter what, always seek proper medical consultation and guidance before proceeding with any treatment.
Click Here: 7 Serious Depression Symptoms in Women You Should Look Out For
Final Takeaway: The Natural Hypothesis
Finally, you have completed all the chapters on how to treat depression naturally and have a relatively adequate understanding of the disorder.
Once you have learned all the basics and significant facts about depression, its symptoms, diagnosis, and treatment you can delve further into the matter of means to treat depression naturally.
A lot of medications, though effective, come with too many side effects that can end up being as much of a problem as the disorder itself. Natural remedies rarely come with any such consequences. Though it can be argued that they are less effective compared to other pills and medicines, many have found them to be extremely helpful as well.
So if you or any of your loved ones have been diagnosed with depression, trying the ways to treat depression naturally can prove to be beneficial – as long as it is done with proper medical consultation.
Guest Author: Saket Kumar
- Muszyńska, Bożena, et al. “Natural products of relevance in the prevention and supportive treatment of depression.” Psychiatria polska 49.3 (2015): 435-453. ↩︎
- Zaki, Nevin FW, et al. “Chronobiological theories of mood disorder.” European archives of psychiatry and clinical neuroscience 268 (2018): 107-118. ↩︎
- Adrian, Andre. “Anti-Depression Diet.” (2011). ↩︎
- Iovieno, Nadia, et al. “Second-tier natural antidepressants: review and critique.” Journal of affective disorders 130.3 (2011): 343-357. ↩︎
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