Depression can feel like a heavy storm cloud that refuses to lift, draining your energy and dimming your outlook on life. It’s a challenge faced by over 280 million people worldwide. But, despite how common it is, depression is deeply personal to each person struggling with it. No two experiences are the same, and healing is not a one-size-fits-all process.
While therapy and medication are often essential lifelines, there’s growing evidence that adding natural remedies can enhance recovery. For example, studies suggest that lifestyle changes, like regular exercise or a balanced diet, can improve your body’s response to treatment. These small, meaningful habits can work alongside traditional treatments to create a stronger foundation for healing.
If you’re struggling, it can feel isolating and overwhelming. You might keep it all inside, hoping to push through alone, only to realize things aren’t magically getting better. But there is hope, there is help, and there is light at the end of the tunnel.
To help you feel more in control, here are 14 natural ways to ease symptoms of depression. Always talk to your doctor or ask those close to you for help.
1. Regular Exercise
Exercise reduces stress and anxiety. Physical activity releases endorphins, the body’s natural “feel-good” chemicals, which help counter depression, sadness, and stress. You can try walking, running, swimming, or yoga. Group exercises or outdoor activities can also provide social interaction and exposure to nature.
Scientists have found that gentle, long-term exercise helps your brain grow and stay healthy. Your brain releases special proteins that help brain cells grow and connect better. This is especially helpful when you feel sad or depressed because part of your brain, called the hippocampus, can shrink when you are feeling down. Exercise helps the hippocampus grow stronger, lifting your mood and making you happier.
2. Mindfulness and Meditation
Mindfulness and meditation are powerful tools for strengthening your brain and navigating life’s challenges more easily. Research shows that regular meditation can lead to thicker brain matter in areas responsible for focus, body awareness, and processing of the world around us.
Incorporating mindfulness into your daily routine doesn’t have to be complicated. Simple practices like deep breathing, body scans, or guided meditations can be done in just a few minutes and can rewire your brain to handle stress and negativity more effectively. These exercises build mental resilience and a sense of inner calm if done regularly.
After mastering mindful meditation, you can practice mindful eating, walking, and listening.
3. Balanced Diet
What you eat has a direct impact on your mental health. Consuming whole grains, lean proteins, fruits, vegetables, and healthy fats can help stabilize blood sugar levels, which are closely tied to mood regulation. Omega-3 fatty acids, found in foods like salmon or in supplement form, are particularly beneficial for brain health.
Maintaining a healthy diet also involves reducing processed foods and excess sugar, both of which can lead to energy crashes and contribute to feelings of depression. Adding fermented foods like yogurt, kimchi, or pickles can further support mental well-being. These foods promote gut health, and with the proven link between the gut and the brain, a healthier gut means a happier mind.
4. Herbal Supplements
St. John’s Wort and Ashwagandha are two of the most talked-about supplements for mental health support. St. John’s Wort has been used for centuries to boost mood and is often linked to helping with mild to moderate depression, though it’s not effective for severe symptoms. On the other hand, Ashwagandha is known for its ability to help the body manage stress and anxiety by balancing cortisol levels.
While these supplements may seem appealing because they’re “natural,” they pose risks. They can interact with medications like antidepressants or birth control pills, potentially causing dangerous side effects, such as serotonin syndrome, a condition triggered by excessive serotonin in the body. Additionally, they may not be safe for individuals with specific health conditions. So, only take these supplements after talking to your doctor first.
5. Adequate Sleep
A study reveals that nearly 75% of people with depression experience insomnia symptoms, as poor sleep can both contribute to and exacerbate depression. If you’re undergoing treatment for depression, such as medication or cognitive behavioral therapy (CBT), unresolved sleep issues can reduce their effectiveness. Even if treatments seem to work initially, depression is more likely to return if sleep problems persist.
To improve both sleep and mental health, establish a calming bedtime routine. Activities like reading, meditating, or sipping chamomile tea can help signal your brain that it’s time to wind down. Minimize screen time and avoid stimulants like caffeine in the hours leading up to bedtime to encourage more restful sleep. Aim for 7-9 hours of quality sleep each night by sticking to a consistent sleep schedule.
6. Sunlight and Vitamin D
According to a study, Vitamin D deficiency may cause depression. Sunlight exposure helps the body produce vitamin D, aka the “sunshine vitamin.” Vitamin D regulates one essential enzyme, which is involved in synthesizing neurotransmitters famous for their role in depression and mood disorders.
Spend 15-20 minutes outdoors daily, preferably in the morning, to produce vitamin D as sunlight touches your skin. If sunlight isn’t an option, consult a healthcare provider before considering a light therapy box or supplements.
7. Journaling
Writing about positive emotions or feelings for just one month significantly reduced anxiety in individuals with medical conditions who were experiencing severe anxiety symptoms.
Journaling involves writing down your thoughts and emotions. It allows you to reflect on your experiences, work through challenges, and explore your creativity. You can start journaling by penning down freely about your day or using prompts or guided journaling exercises to help structure your thoughts.
8. Deep Breathing Exercises
Controlled breathing techniques activate the parasympathetic nervous system, which calms the body. Practices like diaphragmatic breathing or the 4-7-8 method can significantly reduce anxiety levels by slowing down the release of cortisol, a stress hormone.
To practice deep breathing, inhale deeply through your nose for a count of four, hold for seven seconds, and exhale slowly through your mouth for eight seconds. If you cannot hold your breath long enough, try a shorter pattern instead, such as breathing in for 2 seconds, holding for 3 seconds, and exhaling in 4 seconds. Repeat this cycle for 5-10 minutes whenever you feel stressed or anxious
9. Aromatherapy
Aromatherapy is a holistic therapy that nurtures your mind, body, and spirit. It works by using the power of scent through inhaling essential oils or applying them to your skin. This practice has been used for centuries across cultures and is often paired with other treatments in the U.S., especially for conditions like anxiety. When you inhale an essential oil, it creates a chain reaction in your brain, triggering chemical responses that can help calm your mind and relax your body.
Essential oils like lavender, chamomile, and bergamot can be diffused, added to a bath, or applied to skin in diluted form. Lavender, in particular, has been shown to improve sleep quality and reduce anxiety.
10. Social Connections
Social connection can lead to longer life, better health, and well-being. It can also improve your ability to manage stress, anxiety, and depression. Spending time with friends, family, or support groups can reduce feelings of isolation because social interactions release oxytocin, a hormone that reduces stress and enhances feelings of connection.
Make an effort to stay connected with others, even if it’s through virtual methods. If you want to expand your social circle, consider joining a hobby group like a book club, gardening group, or fitness class in person or online.
11. Reduce Caffeine and Alcohol
Everyday substances like caffeine and alcohol can worsen underlying mental health issues, such as anxiety and depression, when consumed excessively. While moderate caffeine intake can act as a mood booster, there’s a big difference between having one or two cups of coffee in the morning to feel more alert and consuming eight or more cups throughout the day.
Your sleep quality is likely to suffer after drinking that much caffeine. Poor sleep quality can cause problems for people struggling with anxiety, depression, bipolar disorder, and attention deficit disorder, in particular.
12. Hydration
Every system in the human body counts on water to function, and the brain is no exception. About 75 percent of brain tissue is water. Staying hydrated is critical for mental health, as research shows that dehydration can increase the risk of depression and anxiety. This happens because dehydration reduces energy production in the brain, impairing its functions and severely causing it to shut down.
Aim for at least 8 glasses of water a day to keep your brain functioning at its best. You’ll need even more if you consume caffeine or exercise regularly. A water bottle nearby can help you stay hydrated and support your mental and physical well-being.
13. Limit Screen Time
Excessive screen time, especially on social media, can increase feelings of inadequacy and anxiety. Comparing yourself to others online or being exposed to negative news takes a toll on mental health.
Set boundaries, such as limiting social media use to 30 minutes daily or turning off notifications. Use apps that promote positive content or replace screen time with offline activities like reading or gardening.
14. Gratitude Practices
Practicing gratitude shifts your focus from what’s lacking to what’s going well. This mental shift has been shown to increase happiness and reduce depressive symptoms over time. Keep a gratitude journal and write down three things you’re thankful for daily.
Gratitude is like a muscle– the more you use it, the stronger it gets. As you reflect on the positives in your life, you’ll feel more connected to the things that bring you joy.
13 Natural Remedies for Cold And Flu Season
Ever wonder if there’s a way to survive flu season without feeling totally miserable? It’s tough to avoid getting sick when the virus spreads so easily from person to person. Just being around someone infected puts you at risk. Plus, the flu season can be quite longer than you think, starting as early as October and stretching to February (sometimes beyond). No wonder 8% of the U.S. population gets hit with it yearly.
13 Natural Remedies for Cold And Flu Season
15 Signs You Need More Fluids
Did you know that about 60% of your body is water? Water is essential for nearly everything your body does, yet you constantly lose it through sweat and urination. That’s why staying hydrated is such an important part of maintaining your health, but we all know how hard it is to remember sometimes.
22 Health-Inspired Gift Ideas from a Fellow Health Nut
We all have friends or family members who are very conscious of their choices and how they relate to their health. From the gadget that catches their eye to the products they put on their body (or in their body as food), they are always on the lookout for healthy and sustainable options.
Admittedly, I am one of those health-conscious individuals (aka a health nut). I love learning about the latest cutting-edge research, trying out new products, or finding ways to change my daily habits to see how they impact my health.
As a fellow health nut, I have curated a list of 22 gift ideas that are sure to make any health enthusiast in your life smile and feel seen.
22 Health-Inspired Gift Ideas from a Fellow Health Nut
Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that’s not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she’s not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
