Natural Ways to Ease Depression
Depression is one of the most common mental disorders, affecting more than 265 million people globally, according to the World Health Organization. It affects people of all ages and socioeconomic classes, and typically affects women more frequently than men. The symptoms of depression include a persistent feeling of sadness, weepiness, loss of interest in activities that you used to enjoy, irritability, sleep issues (too much, or insomnia), lack of energy or persistent fatigue, changes in appetite including weight gain or weight loss, difficulty concentrating, and thoughts of death or suicide. People who are depressed often experience physical symptoms as well, including headache, backache, or other unexplained pain.
Understandably, the symptoms of depression can be very disruptive in a person’s life. You may want to rush to taking a pill to help you manage, however, there are some easy, natural steps that can help combat the symptoms of depression. Below are some actions you can take if you are experiencing symptoms of depression:
Exercise
Regular exercise releases endorphins and other brain chemicals than can help enhance your sense of well-being, and has many psychological and emotional benefits, too. Doing something positive to manage your symptoms is a healthy coping strategy that can give you an increased sense of confidence in your ability to manage your symptoms. Getting your blood pumping and your heart rate up can make you feel more energetic, and move some of the energy that feels stagnant in your body. Aim for at least 30 minutes of moderate movement each day, and pay close attention to how that affects your mental state.
Yoga and/or Meditation
The word yoga means to “yoke”. In yoga, you are “yoking” mind, body, and spirit. Moving through the poses help to connect you with your body, and staying focused on your breath helps to calm the mind. There are many yoga classes that are offered free on YouTube, or you can try a beginners series at a local studio. Intimidated by the idea of meditation? Start with five minutes! Better yet, download one of the many apps that are out there, like Calm, Headspace, or Insight Timer. One of my favorites is Deepak Chopra, who offers free, 21 meditation challenges frequently. You do not need to sit in meditation for an hour a day to reap the benefits of meditation-10 minutes a day can be incredibly powerful in helping to calm the mind.
Spend Time in Nature
There are several benefits to spending time in outside in nature each day. First, low levels of vitamin D have been linked to depression. Regular sun exposure is the most natural way to get enough vitamin D. Aim for at least 30 minutes outside each day, and leave the headphones at home. Listen to the birds and other sounds of nature, or simply enjoy the silence.
Get into a Routine
It can be difficult to get into a rhythm and a routine when you are feeling down, but it is essential. Try to go to sleep and get up at the same time each day, so that you get into a proper sleep rhythm. If you make a habit of sleeping late, aim to get up 15 minutes earlier each week with the goal of becoming an early riser. Try combining this habit with exercise and nature to develop a morning routine. For instance, get up early, take a walk or run outside, or sit for a brief meditation. Beginning your day with those positive steps can do a world of good for your mood and sense of accomplishment and can set the tone for the rest of your day.
Supplements
There has been promising research on some natural supplements that can be helpful in treating depression. These include Sam-e, St. Johns Wort, Vitamin B12, folic acid, fish oil, and magnesium threonate. IT IS IMPORTANT TO CHECK WITH YOUR DOCTOR BEFORE TAKING ANY SUPPLEMENTS! Some supplements may interact with other medications that you are taking, so a visit to your doctor is IMPERATIVE before beginning any supplementation.
Diet
There is more and more research on how diet can affect mood. In fact, nutritional psychology is a growing field. Does your diet consist of processed foods and excess sugar? If so, a visit to your physician or a nutritionist can help you change your diet in small, manageable increments to help you feel more energetic. Many insurances are now covering visits to a nutritionist as part of their wellness plans, so make sure you check with yours to see if you have this benefit.
Get Creative!
Getting in touch with your inner artist is an incredible way to help ease the blues. Tess (not her real name) shared “I was in such a deep depression that I couldn’t think straight. I was unmotivated, and felt completely stuck in my life. I began painting as a way to get out of my head and away from my repetitive thoughts. I found that once I started painting, I couldn’t stop. My depression began to lift and now I have a thriving business selling refurbished furniture. I have work that I love, and I find more meaning in my life through my work.” Not sure how to begin? Buy some colored pencils and paper to start, or maybe an adult coloring book. Perhaps you dabbled in watercolors as a child, but haven’t picked up a paintbrush since then. Maybe try a class somewhere so that you can combine social activity with your creativity. Gardening can be creative, cooking can be creative. There are a million ways to express your creative, so have fun with it!
Try Something New
It may seem counterintuitive to start a new hobby or activity when you are feeling depressed, but it may be just what the doctor ordered. Beginning something new will engage your brain, and it may lead to new relationships with others who share the same interest. Naomi was a stay at home mom who was looking for something new to get her out of feeling “blah”. She had always loved taking a yoga class every Saturday morning when her kids were young, so she decided to take the plunge and begin yoga teacher training. “When I started yoga training, I had no intention of teaching. I just wanted to learn more about the practice of yoga and engage my brain and body. But I found that I was really good at teaching, and now, it is my second calling. I’ve made so many lifelong friends through my yoga circles and I feel alive and happy in a way that I haven’t in a long time.” Consider taking a class at the local community college. If you have an interest in gardening, find a class or a group where you can spend time doing something new with potential new friends.
Write it Out
I always ask each of my clients to purchase a beautiful journal when we begin our work together. The journal should be something beautiful so that it feels like a pleasure to write in it, almost like a gift you are giving to yourself. Each week, I will offer writing prompts that can help to process feelings that have not been expressed. The simple act of writing down our feelings gets them out of our bodies and onto the paper, so that we can see what is happening inside. Giving voice to our sorrow and our joy is an incredibly powerful tool and is essential for healing.
Psychotherapy
Psychotherapy gives us the opportunity to give voice to our pain, our sorrow, our grief. Keeping it locked inside can cause depression, as well as physical symptoms like chronic fatigue, and chronic pain. Research has shown that the most important indicator about whether or not therapy will be successful is the relationship between the client and the therapist, or the “therapeutic alliance.” Finding a person that offers a safe, sacred place for you to unpack your emotional pain can be an incredible tool for healing. If you don’t find the connection with the first therapist you try, keep looking until you do. Your therapist should provide a safe, non-judgmental place, but also be willing to challenge you in your thinking. In my work with clients , we often visit the past so that we can learn and heal, but in each session, we come up with at least 3 things for the client to do in service of their own well-being. In this way, our work together is a partnership on the path to healing.
Visit Your Doctor
If you have been feeling sad, lethargic, irritable, or having sleep difficulties for more than two weeks, make an appointment with your doctor for a physical assessment. Symptoms of hypothyroidism can often masquerade as depression, and can be easily treated. Other illnesses can also mask as depression and anxiety, so having a physical assessment is an important step.
If you have tried some of the steps above and still feel depressed, you may need an anti-depressant, and this should be discussed thoroughly with your doctor.
We all have the power to positively impact our health and well-being. Creating good habits, taking care of our bodies and our minds, and nurturing our relationships are important steps in leading lives that are filled with zest and vitality. Make the conscious care of your mind, body and spirit a priority-you deserve it!!