Five Natural Treatments For Depression That Actually Work
Despite how many over-the-counter medications and prescription drugs there are, some people prefer natural remedies to help with the symptoms of depression or anxiety. For some, it’s because they don’t want to introduce chemicals into their bodies; others find that natural remedies just work better than medication alone; and still others simply want to try something new before turning to prescription drugs as their last resort. Whatever your reason, these five natural remedies have shown promise in helping people who suffer from depression.
Exercise
Depression is a common mental disorder that can negatively affect how you feel, think, and act. It is estimated that more than 16 million adults in the United States suffer from depression. While there are many different types of treatment available, not all of them work for everyone. If you're looking for a natural way to treat your depression, here are five options that actually work. Omega-3s: Omega-3 fatty acids like fish oil may help decrease depressive symptoms. In one study, omega-3 supplements were as effective as antidepressants in some cases. Exercise: The Mayo Clinic recommends moderate exercise three times per week for at least 30 minutes each time. Studies have shown that aerobic exercise such as brisk walking may improve mood and lessen depressive symptoms. Meditation: A number of studies have found that meditation may help relieve symptoms of depression when combined with therapy or other treatments. One recent review suggested that even short sessions of mindfulness meditation, which only take 15 minutes or less to complete, could be helpful. Other research has found evidence suggesting that MBSR (mindfulness-based stress reduction) may also be an effective treatment for those living with chronic depression. Herbal remedies: There are a variety of herbal remedies purported to help manage depression including St John's Wort, ginkgo biloba, Valerian root extract, milk thistle extract, B vitamins (such as vitamin B12), SAMe (a type of amino acid), lavender oil, kava extract and licorice root extract. Many people report feeling better after taking these herbs while others do not experience any benefits. They may also interact with medications so it is important to consult a doctor before using them on their own. Counseling: Therapy is sometimes used as a form of treatment for depression, though it does not always provide relief. Individual counseling or cognitive behavioral therapy (CBT) can help someone understand their thoughts and feelings related to the condition in order to overcome the problem more quickly. Sometimes, psychotherapy or talk therapy is used to help people identify factors that cause or worsen the depression. Medication: There are a few different medications prescribed by doctors to treat depression, including SSRI antidepressants and SNRI antidepressants. These drugs can come with side effects such as dry mouth, difficulty sleeping, nausea, diarrhea and weight gain. Many people prefer to use a more natural approach, especially if they don't want to use medication. However, all five methods of treating depression listed above require professional supervision. If you believe that you are experiencing depression, please contact a health care professional to discuss the best option for you. You may find that a combination of therapies is most effective for you. Combining a pharmaceutical with a more natural treatment may help you avoid the risks and side effects of pharmaceuticals.
Some people opt to try a few different therapies until they find what works for them. This can be a great way to avoid potential risks and drawbacks associated with prescription medications.
For example, for mild depression, some people choose to go with therapy or talk therapy as well as omega-3 supplements. For severe depression, antidepressants are usually the first line of defense. Your doctor will likely recommend that you take this medication for 6-8 weeks before determining whether or not it is effective in helping alleviate symptoms of depression. SSRI antidepressants are also typically not recommended for people with bipolar disorder. If you have suicidal thoughts, you should be careful about stopping the medication abruptly or without consulting a doctor. Stopping too soon can lead to worsening depression or make it difficult to reduce the dosage. Talk to your doctor before making any changes to the dose of antidepressant that you are currently taking.
Eat healthily
A healthy diet is essential for maintaining your mental health. Make sure to eat plenty of fresh fruits and vegetables, whole grains, and lean protein. Avoid processed foods, sugary drinks, and excessive amounts of caffeine. Adding omega-3 fatty acids to your diet can also be helpful. Talk to your doctor about taking a fish oil supplement or eating more salmon or other types of seafood. In addition, exercise has been shown to have an anti-depressive effect in some people with depression. Find something you enjoy doing and try incorporating it into your daily routine at least three times a week. If you are feeling anxious or overwhelmed, try meditating or using self-hypnosis. You can even do these activities as often as twice a day! Take time each day to get up and move around; whether that means going for a walk outside, getting on the treadmill at the gym, or heading over to the yoga studio. It's important not to feel trapped in bed if you're experiencing symptoms of depression. Get out of the house and take care of yourself! Do what makes you happy. Spend time with friends, go see a movie, read a book...anything that helps you relax will make a difference. Try not to push thoughts of sadness and anxiety away by distracting yourself with things like work or hobbies. Instead, acknowledge your feelings, talk them through with someone who understands (or maybe just talk them through out loud), let them know they don't need to last forever--they'll pass eventually. But remember: no matter how bad things seem now, there is always hope for better days ahead. There is always light at the end of the tunnel. While it may be difficult to see right now, try telling yourself that this too shall pass. As long as you keep trying and never give up, one day this too shall pass. If all else fails, seek professional help. Sometimes medication or therapy sessions can help. Just remember, it doesn't mean you're crazy! It simply means that sometimes there is no quick fix to dealing with depression and we have to rely on outside help from professionals in order to overcome our depressive state.
Depression should not be ignored--it should be dealt with head-on. Read up on different treatment options such as cognitive behavioral therapy or serotonin reuptake inhibitors (SRIs) before making any decisions about your course of action. Some patients find relief after consulting with a psychiatrist, while others choose to pursue a non-traditional route. Speak to your primary care physician and/or psychiatrist about what treatments might work best for you. Whatever your decision, stick with it and monitor the effects. Remember, your mood won't stay down forever--there is always light at the end of the tunnel.
Sleep well
Depression can make it difficult to get a good night’s sleep. This is because depression can cause insomnia, or make you feel exhausted all the time. But not getting enough sleep can make your depression worse. So it’s important to find ways to get the rest you need. Getting regular exercise and eating healthy are also helpful for both fighting depression and maintaining a healthy sleep schedule. And there are many other natural treatments for depression that help with this problem too. Meditation has been shown to be effective in decreasing symptoms of anxiety and insomnia, according to the National Center for Complementary and Integrative Health (NCCIH). There's also research suggesting acupuncture may help people with moderate-to-severe depression fall asleep faster and have fewer disrupted nights' sleep overall, as reported by NCCIH. It's worth checking out these options before turning to prescription drugs like sleeping pills that might not be right for you anyway! Other natural remedies that help with sleeplessness include taking supplements like chamomile tea, which is known to have calming properties. Other herbal teas such as valerian root and kava are also known to promote relaxation. Sleep issues are common among those who suffer from depression. An inadequate amount of sleep can worsen depressive symptoms while an adequate amount is necessary for recovery. The National Sleep Foundation recommends 7-9 hours of nightly sleep per day as appropriate for adults aged 18 years and older. To combat poor quality sleep, try using blackout curtains in your bedroom at night so outside light doesn't disrupt your circadian rhythm; establishing a bedtime routine; setting alarms on your phone; practicing meditation or deep breathing exercises before bed; avoiding caffeine later than 3 pm; limiting alcohol intake after 2 pm; staying off screens 30 minutes before bedtime and trying the aforementioned herbal teas. Other natural treatments for depression work to alleviate stress and anxiety levels, which in turn promotes better sleep. Yoga is one example: One study found significant improvements in sleep disturbance among participants after 8 weeks of yoga classes. Another study found that a single session of mindfulness-based cognitive therapy reduced the severity of participants' insomnia over three days. Stress reduction methods such as tai chi, meditation, and art therapy have also proven effective in reducing sleep disturbances. And finally, some antidepressants can reduce the length of time needed to fall asleep. However, they do not typically produce more total sleep time but do help regulate the timing of when someone falls asleep and wakes up during the night. While there are some natural treatments for depression that improve sleep quality or quantity - like herbs and therapies - they don't always produce a cure for depression on their own. You'll still need to see a doctor if you're experiencing severe symptoms that affect your daily life or functioning. But if you're looking for simple steps to improve your mental health without resorting to medication, then check out these five suggestions above! Natural treatments for depression are an effective alternative to medication, and there are plenty of options available. Whether you're struggling with insomnia or anxiety, there's something for you. Some treatments can be as simple as changing your diet or lifestyle, whereas others require sessions with professionals. But it's well worth considering the benefits of natural treatments before choosing to take prescription drugs. Prescription drugs for depression can have undesirable side effects, and you should consult a doctor before starting any new medications. And remember that natural treatments alone are not a cure for depression. They won't take away your depression completely, but in the meantime, these treatments can help you get a healthier night's sleep or relieve anxiety and stress!
Take supplements
If you're feeling depressed, there are a few natural supplements you can take to help improve your mood. St. John's Wort is a popular choice, as it's been shown to be effective in treating mild to moderate depression. Omega-3 fatty acids are also beneficial, as they help to protect against inflammation and improve brain function. Probiotics are another option, as they help promote a healthy gut which is essential for overall health and well-being. Finally, vitamin D is important for both physical and mental health, so make sure you're getting enough of it either through diet or supplementation. Be mindful that not everyone responds the same way to these treatments, but if none of them work after several weeks then you should see a doctor. In some cases, other prescriptions may be necessary. Antidepressants and anti-anxiety medications have both been found to be helpful in dealing with depressive symptoms, but talk to your doctor before taking any medication so you know what will work best for you. Therapy can also be useful; when combined with antidepressant medication, therapy has been found to reduce the risk of relapse by 50%. Cognitive behavioral therapy (CBT) focuses on teaching people how their thoughts affect their feelings and actions, and how people can change those thoughts into more positive ones. There are many different forms of CBT which target different areas of life; find one that suits your needs best! Other treatment options include acupuncture, hypnosis, art therapy, psychotherapy, meditation and counseling. If you want to try alternative therapies like yoga or tai chi for depression instead of antidepressants or therapy then speak with your doctor first about any potential side effects. And don't forget about exercise! It may sound obvious, but regular exercise has been shown to have an effect on mood. It's recommended that adults get at least 150 minutes per week of aerobic activity such as walking briskly (or 75 minutes per week of weight training). Eating healthy foods is also crucial; make sure you're following Canada's Food Guide recommendations when it comes to vegetables, fruits and protein sources like meat or beans/legumes.
Think positively
Depression is a real and serious illness that can be debilitating for those who suffer from it. But there is hope! There are a number of natural treatments that have been shown to be effective in treating depression. Here are five of them.- Exercise: Studies show that physical activity has mood boosting effects, even more so than drugs like Prozac or Zoloft.
- Sleep: It's no secret that sleep deprivation makes everything seem worse, and depression is no exception. Lack of sleep exacerbates the symptoms, so getting an adequate amount (6-8 hours) of sleep every night will help immensely.
- Meditation: The study found people who had meditated regularly over six months showed significant improvements in depressive symptoms without any side effects.
- Diet: People with chronic health conditions should avoid artificial sweeteners such as sucralose or aspartame, because they could make your depression worse by changing the balance of neurotransmitters in your brain. Eating a healthy diet rich in vitamins, minerals, antioxidants, omega 3s and other nutrients is also important. Cut out processed foods like sugar-laden cereals, white breads and pastas which can contribute to low energy levels. Foods high in tryptophan include turkey breast, bananas and spinach; these provide serotonin that calms anxiety. Other helpful ingredients include vitamin D, fish oil, probiotics and ginseng. Lastly, while exercise is beneficial for everyone suffering from depression, don't push yourself too hard if you're not feeling up to it. Make sure you're listening to your body's needs at all times.
- Socialize: Getting outside of yourself and connecting with others through volunteering or events may be the thing that boosts your mood when nothing else seems to work.
- Crystals: Crystals emit positive vibrations which create positive emotions and feelings within us humans that correspondingly creates calmness and happiness within us human. Crystals are powerful tools for our own personal empowerment and self healing. Try placing crystals on certain points on your body (such as your crown chakra), spending time meditating near one, or sleeping next to one to experience their benefits. I personally love using black tourmaline for grounding myself after a stressful day, rose quartz for calming my nerves before bedtime, and amber when I need support during times of change. One way that crystals work is by creating electromagnetic fields that allow the user to experience a form of resonance with them. By understanding this power inside ourselves we can learn how we heal ourselves and shift ourselves into higher states of consciousness.
Posts
