Natural Ways to Treat Depression

In addition to medication and talk therapy, there are natural ways to treat depression. Remember, medication is not a magic bullet. Many people find they still need to make lifestyle changes even if they are taking medication. Consider the following natural ways to treat depression:

1. Use a Light Box: Light boxes have been shown to reduce depression symptoms. Light boxes are easy to use and relatively cheap (you can get one on amazon for about $50).
2. Increase Your Cardio: Getting your heart rate up forces your body to release all of its happy hormones. Ideally you want to engage in cardio exercise 3-4 times a week for at least thirty minutes (stretching does not count, we’re talking at least thirty minutes of strenuous activity such as running, swimming, walking quickly, biking, ect.).
3. Mindfulness and Meditation: Adding a daily meditation practice can help with depression. There are now many apps that will walk you through guided imagery or meditation. Taking a yoga class is another great way to learn mindfulness and meditation techniques.
4. Improve Your Sleep Hygiene: Getting enough sleep is key in managing depression. Get on a regular sleep schedule. Avoid the television, computer and your phone an hour before bed. Engage in a relaxing activity before bed. Try a tea designed to help with sleep or a supplement such as melatonin. Aim to get at least 7 hours of sleep a night.
5. Eat Regularly & Healthily: Reducing spikes in blood sugar will help to regulate your mood. Junk food has been linked to depression so aim to generally eat healthy with junk food only as an occasional treat.
6. Add More Structure: Having a routine can help manage depression. Keep a calendar and record work, home and pleasurable or social activities. Make sure you have an event or an activity every week that you can look forward to.
7. Volunteer: Some people find that volunteering helps to reduce their depression symptoms. It can be rewarding (and sometimes can even be fun) to help others in need. Pick a cause that is important to you and give it a try.
8. Vitamins & Supplements: Check with your doctor before adding any supplements due to medication interactions. Fish oil, vitamin D and St. John’s Wort have all been found to help with depression symptoms.
9. Take an Improv Class: Laughter is good medicine for depression. Challenging yourself to see the lightness and humor in situations can be a great way to manage depression.
10. Treat Yourself: Increase pleasurable activities in your life. And to note, this does not have to mean spending money! Taking a bubble bath, watching one of your favorite movies, going on a walk with a friend, etc. are all cost free ways to engage in a pleasurable activity. If you are able to spend a little money, then go for it. Whether it is getting a massage, going to eat at your favorite restaurant, or buying an outfit you feel confident in, spending a little money to add some pleasure in your life can go a long way.