10 Easy Ways ” How To Manage Depression”
Thursday 02 July, 2015.
Are you looking for depression treatments that are DIY and simple to incorporate into your busy life?
Do you sometimes feel yourself slipping into a black hole of misery?
But you don’t want to resort to allopathic medicine before trying to treat depression naturally?
Milder depressive episodes, or depression linked to a temporary situation or nutritional deficiency need to be acknowledged and treated, and this is where the management techniques discussed below will be extremely useful.
Tip – don’t put pressure on yourself! See what depression treatments make sense to you and try one or two.
10 Natural Depression Treatments
1. Diet
Diet can play an important role in depression.
Here are some useful points.
- Avoid stimulants such as caffeine and alcohol as they can affect your mood.
- Balance your food sugar intake by eliminating refined carbohydrates, eating small frequent meals and avoiding sugar.
- Eat mainly unprocessed food and avoid preservatives and colourants.
- Include cold-water fish such as salmon, tuna or mackeral in your diet. Eat nuts and seeds.
- Eat plenty of anti depression foods everyday. These include fresh fruits, vegetables and whole grains.
2. Herbal Supplements
- St John’s Wort
For milder depression St John’s wort has been shown to be as effective as tricyclic anti-depressants, but with considerably fewer side-effects. Ask your pharmacist about dosages. - Sceletium
This is a plant found in southern Africa and is known for its anti-depressant and mood-enhancing effects. - 5-hydroxytryptophan
5-HTP is made from the seeds of the griffonia plant. More research is needed on this natural depression cure but it has been found to be very effective to depression that is linked to too little seratonin activity or that has seasonal pattern.See supplements in sidebar.
3. Nutritional Supplements
Multi-vitamins and minerals are a good place to start. Try to choose a product with the optimal amount of each nutrient rather than one which covers the bare necessities. It is a good idea to add a vitamin C supplement (between 1 000 and 2 000 mg) and a B-complex. Again, ask your pharmacist for advice.
4. Exercise
Studies have shown that as little as 30 minutes of exercise (e.g. brisk walking) three times a week can help to relieve depression due to increased levels of serotonin and endorphins. The benefits of exercise are many. And it is one of the depression treatments that is easy to do.
5. Laughter
There is no doubt that laughing elevates the mood. Watch funny movies, spend time with children, play games, discover what makes you laugh and use it! Enjoy the positive effects of laughter.
6. Spending Time In Nature
Being in nature acts as a natural depression cure because it increases your exposure to negative ions, which leave you feeling tranquil and energised. Increased exposure to sunlight can also positively affect your mood. Go to the beach, visit a waterfall, enjoy a hike, have a picnic. Have a look at my best places for relaxation.
7. Touch
Touch has been shown to be useful in treating depression, whether the depressed person is being touched or doing the touching. Give those around you hugs, go for massages and other touch therapies as often as possible.
8. Sleep
We all know the effects of lack of sleep have on the mood. There are ways to help yourself if you can’t get to sleep.
9. Reduce Stress
There are many ways to manage stress. Take time for yourself, have a bath, read a book, spend time in nature, enjoy a treatment, do yoga, and learn to just be. Various relaxation techniques can be learnt to help reduce stress. Practicing mindfulness for beginners is a good place to start.
10. Nuture Relationships
Don’t underestimate the importance of family and friends when you are dealing with depression. A good support structure, a shoulder to lean on, the feeling of being loved and needed all help with alleviating and preventing depression. If you are feeling depressed, try nuturing or repairing your close relationships.
We have looked at a range of natural depression treatments, but it is still advisable to seek the advice of a health professional when using natural depression cures. Your health practitioner will be able to advise you on any supplements and the correct dosage for you.
Last but not least, always remember that help is available and that there is sunshine at the end of the tunnel.
More Useful Information
- Symptoms Of Stress Due To Bereavement
- Stress And Anxiety
- Take A Depression Test
- Signs Of Teenage Depression
- Depression Warning Signs
- Positive Affirmations For Self-Confidence
Interesting Links
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