27 things you can do for your depression
According to The National Institute of Mental Health, almost 7% of people in the United States suffer from debilitating depression. Depression can sometimes be debilitating and even potentially life-threatening.
Some of the symptoms of depression include:
- lack of sleep
- too much sleep
- trouble concentrating
- thoughts of death
- thoughts of suicide
- always feeling tired
- feeling hopeless
- feeling sad
- irritability
- loss of interest
- change in appetite
If you feel some of these symptoms, you should seek out a doctor and get help. This web page and section on natural remedies is no substitute for medical or psychological help. By using this site and reading this, you acknowledge that you fully understand that this is not to be used as a stand-alone treatment for any disorder or depression that you may be having.
If you know someone who needs help or assistance regarding thoughts of suicide, please stay with that person and call for help. This site (once again) is not a substitute for emergency help or a stand-alone treatment for depression.
This section is going to be long because it deserves to be.
More and more people are starting to realize that taking drugs can sometimes lead to side effects and other health issues. So there is a movement to try and use a more natural approach if possible.
We aren’t just going to look at herbs and supplements but mental and physical ways to help.
27 things you can do for your depression
Depression can be a very significant issue that many still do not take seriously. For the ones who go through it, it can be devesating. And for those around the people who go through it, it is something they can’t really grasp or understand. We all need to try to be more compassionate and understanding for those who go through it. And for the ones who have depression, just know that we are all with you. I, for one (the writer here), have gone through it so I am EXTREMELY sympathetic.
The first thing you need to do is talk with someone about it and get help. We are going to discuss natural remedies for depression but it is important that you know this is not the end-all only solution for you. You and your doctor or therapist should decide what is best for you.
For those who are at a breaking point and need help ASAP (as in having feeling of suicide), please call the Suicide Prevention Lifeline 1-800-273-8255 or visit their website here – https://suicidepreventionlifeline.org/
Taking pills can be a way to solve your problem but know that some of these pills have side effects that also include depression or suicide. Please read the labels carefully and consult with a doctor.
And for those who can hold on but want or need some natural type of remedy, read on for some natural solutions.
To do some of all of these things will mean you have to commit to a routine and a different thought process. You can do it. It’s natural so side effects will either be none or minimal.
The first 15 tips are all physical or mental points for you to consider and the rest are natural remedies to take.
These tips can help you feel better. Are you ready? OK. Here we go.
1. Let it out – First off you need to vent and let much of what is inside you get out. You can find a friend or relative to talk to but they must (and I repeat) THEY MUST NOT BE JUDGMENTAL OR CRITICAL but instead be a good listener. I was once told that there are two types of listeners; the fixer and the nurturer or listener. You don’t want a fixer. You want a listener that is a nurturer. If you can’t find this in a friend or a family member, you need to find a therapist.
Also, letting it out can and should mean writing your thoughts out. Write a letter to someone who has bothered you whether family or friend but never mail that letter. This has been a good concept around for centuries. You can also write a letter to yourself or just write in a journal. Either way, write, write, write. Let it out.
2. Know that you are connected and loved – You need to know this. You are connected from and to the Universe. Whether you want to ignore and dispute this. You are loved from the great source of the Universe. You can take this anyway you want. Take it as God or just as source. But the fact is, you are a creation of and from the source of the Universe. There are also people who love you. If you can’t find them now, know they are out there.
3. You are a powerful force – You are not helpless. An object in motion is more likely to stay in motion. I will get into that point later down again but you need to know that when you start anything (like this process, change, movement, etc..) it creates more energy and it becomes easier to change. So remember that. You are not helpless. That bares repeating. You are energy and love and you can change. Do it. You can do it.
4. Changing isn’t easy but it’s doable – Once you start doing some of these points, you will see over time that we are all capable of change. It isn’t easy at first but it is doable. They say starting is the hardest part. So get that one over with; meaning start now. Once you start and do little steps each day, you will see over time that a great change has taken place.
5. Fake it before you make it – Visualize where you want to be. Some people call this the “Law of Attraction” and some people call it what we just said “Fake it before you make it .” Either way, it works. Tell other people around you (after working on all this for a while) that you are “great” and visualize how you want your life to be. Think about what it looks like. Feel the good emotions and tell yourself you ARE that person.
6. Move! – Physical activity is essential to life. Exercising (or moving in some way like playing sports) has long lasting benefits for everyone, especially people with depression. I (the writer) am a lazy person at times. What I tell myself is that if I don’t move, I will lose part of my health. I constantly tell myself that old phrase “Use it before you lose it.” That is so true. There are many people that I have known in my life who stopped working out, playing sports or exercising and eventually I saw these people get sick and die. Seriously. I am listening to music right now that is making me want to move. And I’m actually sick. Think about that for a moment. Music is your helper. It will motivate you. Find something with a good beat and get up and move. You do’t need to run 10 miles a day or even go to the gym; but you do need to move. You can walk. But remember that any health expert will tell that if you walk, you have to walk like you are late for a train. Walk fast if you walk. Physical activity will make your body release a natural chemical called endorphins. Endorphins interact with receptors in your brain that make you feel less pain and actually give you a positive feeling. Imagine that. No drug can compare to this.
I was talking to a friend of mine about all these self help natural remedies I was trying. This friend of mine had gone through a lot. He had tumors that kept popping up all over his brain. He stopped me and said, “My doctor said the main thing you really need is exercise. That is life. Everything else is just extra.” Exercise creates oxygen in your body and brain. It releases endorphins. It’s a win win situation. You can do a walk, run, swim, play sports, whatever you want. Just do something. Move!
7. Get Sleep – To avoid the loop or “dog chasing it’s tail”. Get good sleep. What I mean by the loop or “Dog chasing it’s tail” is that if you don’t sleep, it can make depression worse. Depressed people tend to sleep poorly and poor sleep makes depressed people become more depressed. I think you get it. So what can you do to make this situation better? Create a routine that your body will follow as time goes on. Make sure you do not eat or drink for a few hours before bed time. Do not drink coffee or anything caffeinated at night. Get into pajamas at bed time. Make the room dark. Turn off all gadgets like cell phones of the TV. Try to relax and tell all distracting thouhts to “Go away!”
8. Confront and remove negative thoughts – You need to have control over your mind and you can’t let negative thoughts run rampant within your mind. To help you eliminate depression, you need to change how you think. One of the first things anyone in the world of psychology will tell is that you have control over your mind. You need to know this and believe this. When a negative thought appears, you have the power and control to send it away. You can actually say this outlaid or as a thought if you are in public. You can say, “Go away. You are a silly thought and you will go away. Be gone.” The more you tell it to go away, the less it will come back. It’s like lifting weights for your brain. Use your brain and it will work for you.
If just telling a thought to go away doesn’t work for you (which it should after practice), you could always use logic. If you start thinking that you are worthless, use logic to prove this wrong. You can easily tell yourself, “I am an individual and there is no one like me. I am special. I am of value and worth to myself and the Universe.”
9. Accept responsibilities – It’s easy to give up andwalk away from responsibilities, projects or jobs. You shouldn’t. Focusing on your responsibilities helps you focus on something tangible and something to do. Work, projects, and activities help you stay focused on something other than your depression and also sometimes get you involved in activities that involve other people which is good. It also gives you a sense of value, worth and accomplishment.
10. Volunteer and Do Charity Work – There is nothing in the world that can make a person happier than helping someone else, especially if that means helping someone get food on their table or get the funds to be able to pay off a crippling debt or have a place to sleep. You can “Pay it Froward” by any and all means if you have the resources; but to be able to get someone where they need to be or where they have always WANTED to be is priceless. I know people who have struggled with depression all their lives and THIS is what makes them happy. This puts a smile on their face and pushes their depression aside. If you can find a part time or full time job doing this, than you have won part of the battle with your depression in my opinion.
11. Do or learn something new – Being depressed can really suck the life out of you. One of the things you may want to consider is learning something new. This creates neuroplasticity where the brain reorganizes itself forming new neural connections. So learn a new language or learn how to play guitar. It’s good for you and it’s good for your brain. When you challenge yourself, positive chemical changes happen within the brain and the levels of the naturally occurring chemical called dopamine releases feelings of joy and pleasure.
12. Create a routine – People who are depressed tend to have their daily routines break down and sometimes dissolve altogether. It’s important to have a good schedule. It’s good for your digestion, your sleep, your mood, your productivity and your overall health. You ca start with a piece of paper and write down a schedule and then stay with it. If you fall off, it’s ok. Just get back on and don’t be too hard on yourself.
13. Healthy Diet – While there has been no study that suggests one particular food will cure depression, there have been studies that have shown that eating poorly can lead to poor health and mental issues including depression. Stay away from over processed foods, fried food, bad fats, too much sugar, and foods with dyes and preservatives. If you have to eat one or some of these, please be limited with the intake. It should be easy to find good fruit and vegetables and foods with omega-3 fatty acids like salmon which have been shown in studies to help ease depression.
14. Create short term and long term goals – Depression tends to make us feel like we are worthless and we can’t achieve anything. Start by writing down some simple goals. You can make a list of short term goals like cutting the grass, making some phone calls or paying the bills. Long term goals could be fixing the roof, writing that script you always wanted to finish, taking a trip or changing careers. It’s good to have a site on where you want to be instead of just sailing aimlessly with no direction. One of the reasons why many people say they get depressed is that they did not achieve something they valued earlier in life. Well, for one, it’s never too late. And two, start with some short term goals and do them. Taking small steps will get you going toward your long term goals and eventually make you proud of yourself and your achievements. Always know where you are going because life will throw a wrench in the works occasionally and you don’t want to forget where you are going.
15. Have fun – No matter how bad things get, you should always find a way to laugh and be happy. Watch a funny movie or TV show. Find a friend that makes you laugh or a friend or family member that laughs at your jokes. It’s very important for all of us to have some time in the day where we smile and laugh. There have been endless studies that show that smiling is good for us physically and mentally. And laughing has always been the best remedy for the human soul.
Now for the natural remedies that you smell, eat or take as a supplement.
16. CBD Oil – There have been many studies done on CBD (CANNABIDIOL ) (scientific and anecdotal) that have shown that CBD oil and similar products have shown to reduce depression. The WHO (World Health Organization) also has stated as such AND has stated “While the number of studies is limited, the evidence from well controlled human experimental research indicates that CBD is not associated with abuse potential” making this one of the more safer treatments for depression that one could think of. Here is a link to our page on CBD.
17. St. John’s wort – Even though St. John’s wort has not been FDA approved but many people have used it to treat depression for hundreds of years. It’s a plant that when taken internally increases the amount of serotonin which is a chemical in the brain that makes you feel good. Europe, western Asia, and northern Africa. Europeans commonly take St. John’s wort as a way to treat depression, but the FDA hasn’t approved the herb to treat this condition. A study in 2018 found that it was just as effective as antidepressants. It is important that people ask their doctor first because this may interfere with other medications.
18. Omega-3 fatty acids – Omega-3 fatty acids like salmonare a healthy fat found in fish like salmon, tuna or sardines. Studies have found that people
who have an omega-3 deficiency are susceptible to depression. So taking a supplement (or better yet), getting Omega-3 fatty acids from food like fish, would help reduce the chance of getting depression. But if one is already in the middle of a deep depression, it’s unlikely that this would eliminate the depression altogether.
19. Ginkgo Biloba – Studies have shown that this herb increases blood flow to your brain and may help with concentration and boost energy. But this is not a good treatment if you have a serious or bad case of depression. This is good for a low level or mild case of depression. For those who haven’t had depression, you may not know what I’m talking about, but for others, you know what I am saying.
20. B vitamins – B vitamins like B12 and folate (B 9 ) assist the brain in converting amino acids like serotonin which is the brain’s natural chemical that creates happiness and a good mood. Older people (over 50) do not absorb the vitamin B nutrients so well. SO taking supplements or eating more food rich in vitamin B helps. To help reduce your depression, take 500 micrograms of folic acid (Vitamin B9) and take 700 micrograms of B12. You could also (in place of) just eat lots of foods like avocados, dark leafy greens, lentils, fortified cereals and beans.
21. Ginseng – This has been around for thousands of years and has been used by ancient Chinese health practitioners to help people with energy, reduce stress and improve clarity. Some anecdotal evidence suggests that it has been used effectively for people with low energy that occurs with depression. But the National Center for Complementary and Integrative Health (NCCIH) advises that the studies done have not been sufficient to recommend. Something to think about.
22. Saffron – Some studies have shown this spice to be effective in treating mild or moderate depression. There needs to be more research on this and we will keep you posted.
23. 5-hydroxytryptophan (5-HTP) – Studies have shown that taking 50 milligrams each day three times helps fight against depression. It helps improve levels of serotonin which is the natural chemical in the brain that improves mood. There have been many studies but they have mostly been on animals and more human studies need to be done. Please do not take this in excess as it will lead to complications called serotonin syndrome (which is a neurological problem).
As with everything listed on this site, please consult with your doctor.
24. SAM-e – S-adenosylmethionine or SAM-e is prescribed in Europe for decades as an antidepressant but the FDA have not yet approved it in the U.S. It’s is a synthetic version of a chemical that occurs naturally in the body. Unlike many other supplements, SAM-e is not found in any source of food. There have been limited studies but enough to show that it has been shown to help treat depression. Prescription drugs usually take 3 or more weeks to work and SAM-e usually takes a week or two to start working. Some people will take 200 milligrams twice a day for two weeks to see if they have any good results.
As with everything listed on this site, please consult with your doctor.
25. Zinc – Scientific evidence has shown that a low level in zinc may lead to a drop in your immunity which than affects your mood. People will take 25 milligrams daily to reduce depression. Zinc is linked to mental functions and behavior.
26. Chamomile – Easily taken as a tea or an herbal supplement. A 2012 study showed that taking chamomile helped people reduce depression symptoms more significantly than using a placebo. More studies need to be done.
27. Lavender – People have been using lavender oil for centuries to help reduce anxiety, relax and sleep. There needs to be more studies done but using it as aromatherapy can’t hurt. Give it a try.
Some people may also sue the following as a supplement or as aromatherapy. These additions are not known to be as affective but are still worth mentioning: kava, valerian, lavender, lemon balm, hawthorn, and California poppy.
Always check with your doctor before you use anything.
And if you choose anything above (from #16 down to #27), please make sure it is pure, clean and labeled correctly. It’s important to be a smart educated shopper.
Remember that taking supplements or using some of our points to help you get through or reduce depression may not always work. Sometimes they won’t work as a substitute for traditional medicine or conventional therapy; especially if you or someone you know faces risk of self-harm or suicide.
You may want to seek the help and advice of a professional.
Depression is treatable but each individual is different and may require a different approach.
We couldn’t say this enough, “ALWAYS consult with your physician.”