Five Tips for Overcoming Depression Naturally

If you or a loved one is struggling with depression, you know how debilitating it can be. Besides simply having a depressed mood, it can manifest in many different ways. You might feel like there's nowhere to turn. You've tried therapy, maybe even multiple therapists, psychiatrists, or doctors. You are feeling frustrated and wondering if this is going to be a permanent part of your life.

But then, you wonder, if there are any natural treatments for depression. Is there something you can do for yourself at home?

Read further to find out what you can do right now to boost your mental health and potentially heal from depression naturally.

1. Get Some Sun

If you suffer from seasonal depression, it's most likely happening in the winter. Why? Because when it's cold and dark, we simply don't want to go outside. If we aren't going outside, we aren't moving our bodies and we aren't synthesizing vitamin D.

The solution? Go outside during the day! Even if it's cold, bundle up and go for a walk. The Danish say that there's no such thing as bad weather, just bad clothing.

Studies have shown that being outside for 17 minutes per day is enough to boost your mood, so round that up to 20 (just for good measure) and take advantage of what being outside has to offer. You might have to get creative and go for walks during your breaks from work.

When going outside is not possible, at least open the curtains/blinds. By getting sunlight, especially first thing in the morning, it helps reset our circadian rhythm and helps us be more cognitively alert and ready for the day.

If we aren't getting enough sunlight, our bodies are not producing vitamin D. This is an essential nutrient (technically, it's a hormone) that helps us regulate mood, support the skeletal system, and boosts immune function. The more you are getting sunlight, not only the better your mood will be, but you won't get sick as much either!

Worst case scenario is you don't get enough sunlight and you need to use a therapy lamp. This may especially be true if you live in a dark place like Alaska. Make sure you use the lamp in the morning, but 30 minutes per day right when you wake up, even if you are just staring at your phone during that time, can make a huge difference.

2. Exercise

It was hinted above, but if you are being sedentary (as most Americans are, especially in winter), you are likely to have a low mood. Mental illness, in general, is a metabolic disorder of the brain. This essentially means there's not enough energy being produced in your mitochondria for the brain to function properly. Exercise can help increase the ATP being produced which then translates to better cognitive function, and therefore, an improved mood. You might have also heard that exercise boosts endorphins, a feel-good chemical.

Additionally, we store emotions in our body, not just in the recesses of our mind. Movement helps work out those stuck emotions.

You may have pretty low energy and you might not feel motivated to move, so just start out small. Go for walks for at least 20 minutes. And while I don't recommend listening to music or podcasts while walking (because it's not mindful), you might have to do that for a while until you get used to it. Then, challenge yourself to take out the earphones and be present.

If you are a little more motivated, you can try HIIT apps. There are many now, but I've used one called Seven and it's been awesome. It leads you through a customized, seven-minute workout that doesn't require any equipment or a gym membership.

If you want to go all-out and actually go to the gym, it can be more motivating to go with a friend or attend classes with other people on a consistent schedule.

3. Eat Real Food

Did you know that only 10% of Americans eat enough fruits and vegetables? Yikes. We're doing a pretty bad job eating wholesome foods!

Many dietitians, doctors, and personal trainers erroneously focus on macronutrients, thinking that's all that matters, but they fail to realize the importance of micronutrients (vitamins and minerals). Your brain needs the proper micronutrients to function properly. 70% of Americans are deficient in magnesium, but getting enough of just that one mineral could possibly cure depression for some people (hint: it's found in dark, leafy green vegetables).

But macronutrients are important, too. We have to see the whole picture and realize that food from nature is optimal. Processed food will mostly just give us macros. It will keep us alive, which it does for many people. But natural food will give us macros and micros in higher density and more bioavailability. It not only keeps us alive, but well.

So what's real food? The closer to nature, the better. It's that simple. Do what you can within your means, but organic produce actually is better for you (roughly 30% more nutritious). Pasture-raised and wild-caught meats are also better for you than factory-farmed. But if you can only access conventional foods, you should still get fresh produce and meat. Just stay away from anything in a package or cooked in a microwave or fryer.

There's a lot of conflicting information out there. If you are confused about what to eat, I can help you! Check out my services here. If you are in Utah, I can see you for nutritional/metabolic psychotherapy. If you live somewhere else, I may be able to see you for nutrition.

4. Practice Mindfulness

Aside from nutrition, this is one of the key practices that helped me through my own mental health woes. It technically stems from yoga and buddhism (we actually don't know for sure which one started it). Mindfulness means paying attention, on-purpose, in the present moment, non-judgmentally. "Present moment" means right this second, not just today or this week. So...what do you notice in the present moment? The more you focus on the present (with a spirit of acceptance!), the more you are training your brain to focus on neutral or positive thoughts, lifting your mood over time.

It can be helpful to listen to a guided meditation app for several sessions before you get a grasp of how to do it on your own. My favorite is Smiling Mind (it's free!), but Calm and Headspace are popular ones as well. You can also find YouTube channels with guided meditations.

5. Sleep Better

Yes, for some people, this is easier said than done. This is especially true with all the anxiety in our country (anxiety is the #1 sleep killer).

When you are in your REM sleep cycles, your brain is naturally processing trauma. But if you aren't going to sleep early enough in the evening, you probably aren't getting much REM sleep. Some studies have shown that the greatest bulk of REM sleep happens between 9:00 and 11:00 PM. So if you can get to bed earlier (consistently), your mood may be in for a boost!

Do your best to practice sleep hygiene. I spend so much time talking to people about this in therapy. This means going to bed and waking up at consistent times as much as possible (even on weekends), not using cool white (bluish) lights after sunset, reducing screen time (keep your phone out of the bedroom, if possible), not eating too late, and not exercising at night. Try taking a hot shower or bath before bed, take magnesium and/or melatonin before bed, and practicing yoga (calm stretching, not a high-energy workout kind of yoga). As mentioned above, get sunlight in the morning to help reset your circadian rhythm.

Conclusion

These are simple things I encourage everyone to do. But there's a lot more you could do! When we are working to retrain the brain or heal from chronic illness, please be aware that consistency is key. You can't just do one of these things listed above a few times and expect lasting results. It won't work that way. You need to do them every day for a few weeks, months, years, and ideally, the rest of your life. It's all about self-care! These healthy habits will pave the way for better mood, better energy, and more productivity in your life. I hope you find joy as you overcome your depression. 

If you need some extra help, please don't hesitate to schedule an appointment and I'll work with you to help you figure out a personalized plan for nutrition and lifestyle. Book an appointment today!