Depressive disorder is a significant mood condition with a wide range of signs and symptoms that range from very mild to severe incapacitating and even fatal. Natural therapies are a preferred choice for some people over conventional medical treatment for depression.
Antidepressant Help from Nature
There are other options beyond antidepressants if you prefer not to take medication for your depression. Mental health specialist may advise you to try other methods before turning to medication if they determine that your depression is mild.
Even if antidepressants are part of your treatment plan, you may find that you benefit from exploring other treatment and support alternatives as well.
Examples of possible natural remedies include:
1. Working Out
Although research into depression’s origins has yielded mixed results, it’s common knowledge that physical activity improves mental health. What’s more, is that it’s a portable activity. The freedom to engage in favorite activities while alleviating depression is a major benefit of exercise. There are many enjoyable ways to get some exercise, such as walking, dancing, joining a gym, or riding a bike. The benefits of elevating the heart rate to the body and mind have been well documented. Exercise moderately for at least 30 minutes a day for optimum effects.
2. Maintain a Balanced Diet
In addition to professional care, proper nutrition is often fundamental in the management of any mental condition. Most treatments for depression will be less effective in a state of malnutrition.
There is increasing proof that proper diet has a key role in preventing and treating depression. Dietary counseling from a licensed dietitian, as seen in the SMILES trial published in January 2017 in BMC Medicine, may be an effective and easily accessible therapeutic option for the management of this pervasive mental disease, according to the researchers.
Depressed people may benefit from the following nutrients:
- Salmon, shrimp, and other seafood are good sources of omega-3 fatty acids.
- Consuming enough fiber-rich foods like beans, peppers, and whole-grain bread and cereal might help keep you feeling fuller, and longer.
- Lycopene is a nutrient that can be found in both watermelons and tomatoes.
- Asparagus and cucumbers are good sources of vitamin B.
- Vitamin D is a nutrient that can be found in dairy products and eggs.
- Cherry, strawberry, and blueberry flavonoids
Also Read: Daily Habits that will Make You Happier
3. Get an Appropriate Amount of Rest
Sleep disturbances are common among those suffering from depression, and not getting enough sleep has been shown to exacerbate the condition.
Well, so what do you do? Adjusting your way of life is the first step. Maintain a regular sleep-wake schedule. Be alert and resist the urge to nap. Don’t let the TV or computer in there; you need to concentrate. According to the best doctors the quality of your sleep may eventually increase.
The ancient practice of meditation has been demonstrated to have remarkable effects on a wide range of mental health issues, from anxiety and PTSD to depression.
Mindfulness meditation, the practice of quieting the mind and bringing one’s attention to one’s breathing, can have a profound effect on one’s outlook and capacity for coping with depressive symptoms. Also, studies have demonstrated encouraging potential for mindfulness-based cognitive treatment to postpone a return to depression symptoms.
5. Herbal Remedies
Even though it has not been established by science to cure moderate to severe depression, St. John’s wort has been used for medical purposes for thousands of years. It is often believed that ginkgo biloba can enhance cognitive abilities like memory, but there is mixed evidence to support this. Ingestion is the method of administration for herbal treatments.
When it comes to treating depression, talking things out with a trained psychologist is just as beneficial as taking medication. It’s estimated that roughly 50% of depressed people who undergo psychotherapy will experience a full recovery. Also, unlike with pills, you won’t have to suffer through any unpleasant side effects.
Talk therapy is beneficial because it allows you to vent to a sympathetic listener who is also knowledgeable about how to help. Just listening and nodding your head won’t cut it. In contrast, action is at the center of effective talk therapy. Making changes. And the things you learn in therapy are things you can utilize forever.
Many types of psychotherapy exist, such as :
- Cognitive behavioral therapy
- Short-term psychodynamic psychotherapy
- Interpersonal psychotherapy
- Acceptance and commitment therapy (ACT)
7. An Aromatherapy Rubdown
Aromatherapy, in which essential oils are used as a form of medicine, is increasingly popular. Aromatherapy is used by naturopathic doctors for the treatment of mental health issues such as depression, anxiety, sleeplessness, stress, and pain.
The effectiveness of essential oils as traditional medicine has been well documented throughout the years, but there hasn’t been much research on them. Few studies have been conducted to fully explain the therapeutic action of many essential oils or their active chemical elements, but those have demonstrated significant pharmacological effects when essential oils reach the bloodstream through inhalation or topical administration.
Journal of Clinical Oncology researchers examined aromatherapy massage’s ability to alleviate cancer patients’ stress and sadness in a clinical study published in 2007. Two hundred eighty-eight cancer patients in the United Kingdom were randomly assigned to receive aromatherapy massage or conventional supportive treatment alone because of clinical anxiety and/or sadness.
Medication and psychotherapy are both effective ways of combating depressive conditions. There is some evidence that dietary and supplement changes, as well as other lifestyle adjustments, can help in recovery and decrease the chance of relapsing.
Also Read: Healthy Habits for Women Under 30
In order to guarantee the safety and suitability of a supplement for your needs, it is important to speak with a best psychiatrist before beginning use.
1. Are there effective coping strategies for depression?
The ability to cope with difficult situations is a valuable asset for anyone struggling with depression. There are various strategies to improve your mood, such as keeping a gratitude notebook, meditating, or hanging out with a witty friend.
2. What natural vitamin can help with depression?
B vitamins help the brain in maintaining a stable mood, which is why they can be helpful for those suffering from depression. It has been suggested that seasonal depression may be treated with vitamin D, melatonin, and St. John’s Wort.
3. Can depression be cured, or only managed?
When compared to other mental illnesses, depression is one of the most amenable to treatment. About eighty to ninety percent of those diagnosed with depression improve with treatment. Virtually everyone feels better after treatment.