Alternative Remedies For Treating Depression

Depression is a serious mental health condition that affects an estimated 21 million adults in the US. Characterized by low mood, fatigue, physical pain, and lack of motivation, depression can have a significant impact on an individual’s life. Treatment for the condition typically comprises medication and therapy, two forms of care that are proven to improve depressive symptoms.

In this article, we’re going to cover several different natural techniques for coping with depression and how they can benefit you. 

Conventional treatment for depression symptoms

Depression can range from shorter, mild feelings of sadness to more severe, persistent depression. When symptoms are mild but still impact daily life, it is known as moderate depression. The latter form of depression is known as major depressive disorder, since it a more severe form of mental illness. People with major depressive disorder tend to deal with more significant symptoms, over an extended period of time. 1960s, research demonstrated a link between an imbalance of certain neurotransmitters and depression. As a result, psychotropic drugs became a first-line treatment for this condition. Psychotherapy is another approach that is widely utilized when treating moderate and major depressive disorder. 

Natural approaches to treatment and better mental health

There are several reasons an individual may choose to pursue alternative treatments. Some people experience adverse effects (e.g., gastrointestinal distress, headaches, fatigue) from antidepressants. Others may want to find coping strategies that can complement their current treatment. Regardless of the reason for an individual pursuing alternative treatments, natural remedies can provide relief from many symptoms of this complex disorder.  

It's important to note that you should always consult with a healthcare provider before starting or stopping a treatment plan for any mental health condition.

A common breathing exercise is box breathing. To start, take a deep breath in for a four count, hold your breath for a four count, breathe out for a four-count, and then hold again for a four count. Repeat this process three to four times. 

Exercise options

There is a substantial body of research pointing to exercise as an effective strategy for managing depression. Physical activity can boost your mood, reduce stress, and improve symptoms of physical health conditions that may partially contribute to this disorder. Exercise with the goal of reducing symptoms does not have to be strenuous. Low-impact exercises like tai chi have been shown to decrease symptoms. 

Acupuncture

Acupuncture, which arose out of traditional Chinese medicine, has been connected to improvements in depressive symptoms. This practice involves sticking thin needles in one’s skin in efforts to promote the flow of energy in the body. Thought to promote emotional control, acupuncture can help an individual address the low mood that often accompanies mental health conditions. Consulting with a healthcare provider may be particularly important prior to acupuncture as it is not recommended for people who are pregnant, have certain skin conditions, or may otherwise experience adverse effects.

Nutrition

Given the strength of the mind-body connection—the proven association between mental and physical health—ensuring you’re providing your body with important nutrients can be key to your ability to navigate this condition. There is an abundance of evidence linking diet to depression; and recently, researchers discovered that symptoms often coincides with an imbalance of bacteria in the gut. Additionally, diet can contribute to certain diseases that may lead to a mental health condition. 

Herbal and dietary supplements

If you’re receiving therapy for a depressive disorder, you will most likely be prescribed with selective seretonin reuptake inhibitors (SSRI’s). Selective serotonin reuptake transmitters increase the levels of seretonin in the brain, and therefore reduce symptoms of depressions. However, there can be certain side effects associated with selective seretonin reuptake transmitters, so it’s important to complement them with with natural remedies when possible.

The results of numerous studies show that certain herbal treatments may improve symptoms. Natural herbal supplements include St. John's wort, lavender, chamomile, lemon balm, saffron, and a variety of other substances. Further, some people take something called DHEA (dehydroepiandrosterone). It’s recommended that you speak with a healthcare provider before starting or stopping supplements or other substances. Some may lead to interactions or substance misuse.

Creative projects

Studies show that creative pursuits can improve depressive symptoms. There are even therapeutic modalities, such as art therapy, that take advantage of these benefits. Additionally, the satisfaction associated with completing a creative project may prompt increased production of dopamine, which can lead to feelings of well-being and contentment. Whether you’re interested in writing, painting, sculpting, playing music, cooking, or crafting, you can likely find a creative outlet as you work through depressive symptoms. 

Books on depression 

Education is often an important aspect of caring for your mental health. Books can help you understand how and why symptoms manifest and provide information about treatment options. There are numerous titles that are dedicated to addressing this condition.

Some books are based on established therapeutic principles; for example, Mind Over Mood: Change How You Feel by Changing the Way You Think uses ideas from cognitive behavioral therapy to explain how our thoughts can lead to maladaptive emotions and behaviors related to depression. Others provide information on natural treatments we’ve already discussed, such as The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness. You can find books on almost any depression-related treatment method or topic so that you’re learning information that is relevant to your symptoms.

Navigating depression with online therapy

An increasingly large body of evidence points to online therapy as an effective form of care for this mental health condition. For example, in one study, researchers found that online therapy led to a “significant reduction in depressive symptoms”—results that were sustained for up to a year following treatment. 

Online therapy support options

Online therapy is a convenient and flexible method of addressing depressive symptoms. With an online therapy platform like BetterHelp, you can connect with a licensed therapist remotely, which can be helpful if depression makes leaving home difficult. Online therapy is also an affordable option—BetterHelp subscriptions start at $65 to $100 per week (based on factors such as your location, referral source, preferences, therapist availability and any applicable discounts or promotions that might apply), and you can cancel anytime.