6 Natural Depression Remedies That Will Change Your Life

Depression is a serious and devastating illness that can rob you of the pleasures and joys of life. According to the Anxiety and Depression Association of America, over 15 million Americans are affected by major depressive disorder, and it is the leading cause of disability for those aged 15 to 44.

And what’s worse, not all bodies respond well to antidepressant medication. For some, the darkness of depression continues on, unabated, despite the best treatments. This can leave many feeling helpless, lost, and alone in their struggle.

Fortunately, you’re never as helpless as you might feel, and there are a number of things you can do that will work alongside counseling and medication to help you take back your life. These are natural, everyday activities in which anyone can participate.

What’s more, they’re incredibly effective—studies have shown, in fact, that some are just as effective as medication in improving mood.

These natural remedies do take a healthy dose of willpower, planning, and discipline, though, so we’re going to help you out by guiding you through each. So read on to find 6 natural depression remedies that will change your life and give you the power to rediscover your joy.

Exercise

Exercise is absolutely the number one natural remedy of depression. This cannot be stressed enough—exercise will improve your mood.

It just takes a little work.

When you exercise, your body releases certain chemicals called endorphins, which interact with your brain to produce a feeling of positivity—runners often call this sensation a “runner’s high.”

In one study published in the Journal of Clinical Psychiatry, researchers found that exercise resulted in a “clear reduction in depression” compared with those groups in the study that did not exercise. Not only was this improvement in mood substantial, but it was also long-lasting—the effects of the study remained as long a year after the 12-week study concluded.

Besides the proven brain boost, the loss of body fat and gains in physical fitness that result from exercise can lead to an increase in confidence—an increase that might just be what you need to jump back into your normal activities.

Try exercise alongside your doctor’s treatments, and you just might find yourself feeling sincerely good.

Eat Well

It’s no secret that what we eat has a huge impact on our health, but did you know that food can help with your depression? While there’s no magic diet that can instantly fix depression, a well-balanced selection of foods that include certain brain-healthy nutrients can greatly help.

Researchers at Deakin University have found the Mediterranean diet to be particularly powerful in this regard, improving the mood in about a third of the participants in their study. The Mediterranean diet’s emphasis on whole grains, fresh fruit, legumes, vegetables, and olive oil has a potent impact on the immune system, brain plasticity, and gut flora, all of which are vital to our mental health.

This study, published in the journal, BMC Medicine, took participants through a three-month dietary regimen which included the following: six servings of vegetables, five servings of whole grains, three servings of fruit, two servings of unsweetened dairy, one serving of raw, unsalted nuts, and three tablespoons of olive oil per day. Each week, participants consumed three servings of lean red meat, two servings of chicken, up to six eggs, and two servings of fish.

If you want to get a start on a mood-healthy diet, start here—it’s proven to help your mood.

Establish a Routine

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Dr. Ian Cook, director of the Depression Research and Clinic Program recommends a routine for anyone suffering from depression, which can erode the structure of your life. Setting a schedule for yourself can help get you back into the practice of living rather than simply being, which can worsen depression.

To do this, start small. It is easy to become overwhelmed when you’re depressed, so don’t overload yourself with endless lists of tasks—stick with the essentials. Pledge to wash a load of laundry once a week, or wash the dishes at the end of each day.

As you gain confidence in doing these things, start on something a bit more challenging—goal-setting. Start thinking about what you’d like to accomplish and visualize yourself succeeding at these pursuits. Write them down, and figure out the first step toward achieving them.

Before long, you’ll have created a structure that will help you feel accomplished and productive, and that may help you to avoid slipping further downward into depression.

Get Some Sun

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At Elmendorf Air Force Base in Alaska, the nights are long and cold in the winter months. The sun, in fact, doesn’t rise at all for 60 days out of the year because of the axial tilt of the Earth as it revolves around the sun.

Because of this, military social workers make use of something called “happy lights,” which are lights used to simulate sunlight.

“When the lack of sunlight hits, it changes the brain chemistry, and a person starts thinking depressive thoughts,” says Air Force Captain Chad Killpack, a clinical psychologist.

This happens because sunlight increases levels of natural antidepressants in the brain—notably serotonin, which is the chemical most antidepressant medications affect.

Beyond this, sunlight also helps regulate our biological clocks, telling our bodies when it is time to wake up and when it’s time to sleep—if you work the night shift, yours may be thrown off, contributing to depression.

So be sure, if you can, to head outside and a get a few moments of real sunlight each day. Your body and brain will thank you.

Meditate

Have you ever tried meditation? If you’re like many, you gave it about three minutes of your time, got frustrated, and gave up. If you care to revisit this powerful technique, though, you might just find relief from your depression.

Researchers from the University of Exeter have found that mindfulness-based cognitive therapy—also known as MBCT—may be better than drugs for treating depression. Four months into their study, three quarters of participants felt well enough to cease their antidepressant medication!

MBCT combines Eastern meditation with Western cognitive therapy, and patients are taught to practice the technique for 30 minutes per day.

Do perform MBCT, sit, close your eyes, and focus on your breathing. Concentrate on the rhythm of your breath until you begin to feel “detached,” and can observe your thoughts as they come and go. Don’t try to judge your thoughts—just let them flow, and then return your attention to your breathing.

Depression is so paralyzing because it holds our attention captive, bringing negative thoughts to the forefront and causing us to only remember negative events. MBCT can help you refocus, breaking depression’s hold on your consciousness.

Be Yourself

Finally, simply finding out who you are and living that out can do wonders for your mood.

Sometimes, depression is the symptom of a larger problem, and for many people, this larger problem is that they wear a metaphorical mask in one or more areas of their lives—they don’t allow themselves to be who they really are.

This can be due to peer pressure, familial expectations, or cultural norms, but the end result is the same—an unhappy life. But if you quit faking it and get in touch with your authentic self, you might have a better shot at finding peace.

Find out who you are by asking yourself one question each time you make a decision: “Is this what I want?” Soon, you’ll begin to recognize the actions which stem from outside expectations.

As long as it doesn’t hurt anyone, change these. Start doing what you want. Wear what you want. Be who you want.

Drop the mask, and you may just drop the depression.