How to Treat Depression: Are Natural Remedies Effective?

Many individuals frequently complain about the unwanted side effects of antidepressant medications, such as suicidal thoughts, nausea, weight gain, loss of libido or sexual dysfunction, insomnia, anxiety, irritability, and exhaustion. However, prescribed antidepressants are not the only option for treating depression. There are a number of natural remedies that can be used as alternatives to medication. If you’re seeking natural treatment for depression, remember to combine these remedies with therapy and inform your therapist or doctor about your treatment plans.

See a therapist. Talk therapy is one of the best natural methods for coping with depression, so it’s essential to visit a therapist as soon as possible. The therapist will listen and help you feel better. Even if you decide to try natural methods to treat depression, you should continue regular therapy sessions. You can use your health insurance’s online directory to find therapists in your area.

• Try combining therapy with natural treatments. Relying solely on herbal supplements or simply exercising more may not cure depression. That’s why it’s important to prioritize therapy with your doctor and use natural remedies as supplementary measures.
• Remember, therapists can also help you develop better habits that may support your improvement, such as stress management techniques, healthier eating habits, and more positive thinking.

Talk to a doctor. Even if you don’t want to take antidepressants, your doctor will be your best source of help. The doctor may even refer you to a therapist that you should visit.

• It’s important to remember that depression is a medical condition and can worsen if left untreated. You should seek help as soon as possible.
• Be sure to inform your doctor of any natural methods you’re considering to treat depression.

Talk to a loved one or close friend who is concerned about you. If you're afraid of finding a therapist on your own or seeing a doctor, talk to someone you trust and ask for their help. Getting support from loved ones or friends will make the process of seeking help and starting treatment easier.

• Keep in mind that sharing information with friends and family should not replace therapy sessions with a doctor, but it is a good way to feel better and get the support you need.

Exercise. Exercise benefits both the mind and body, and is often underused in treating depression. When you exercise, endorphins are released, reducing pain perception and boosting positive feelings. Exercise also reduces stress, increases self-esteem, and alleviates anxiety and depression symptoms.

• Any form of exercise can help reduce depression symptoms. You can cycle, dance, jog at any speed, play racquetball, or bike indoors. Joining group fitness classes at a gym is also effective and helps you meet new people.

Establish healthy sleep habits. Depression can affect sleep routines, such as sleeping too much or too little. You should work on ensuring you sleep well and enough. Set a sleep routine by going to bed and waking up at the same time every day – even on weekends – and avoid napping. Also, be sure to remove distractions from your bedroom; turn off the TV, laptop, and phone as they can disrupt sleep.

• If you struggle to fall asleep, take a warm bath before bedtime to relax your body. Herbal teas or reading books can also be very helpful.

Meditate daily. Meditation can be effective in reducing stress, calming the mind, and even alleviating symptoms of depression. You can begin by practicing mindfulness meditation, a technique that involves accepting your thoughts and emotions without judgment. Becoming more mindful of yourself in the present moment is key. The more you meditate, the more powerful its effects will become.

• During mindfulness meditation, focus on your body, breath, and mind. To practice body mindfulness, use all your senses to observe something (such as holding a flower, examining it closely, then smelling and appreciating its fragrance, or even tasting it. Focus entirely on the flower). For breath meditation, allow yourself to be fully absorbed in the rhythm of your breathing, inhaling and exhaling, feeling the elongation of each breath and relaxing more with each moment.
• If you notice your mind wandering (thinking about past memories, plans for the day), simply observe them. “I’m thinking about what I will have for lunch today.” Do not judge these thoughts, just observe them and return your focus to the meditation process.
• To explore more meditation techniques specifically aimed at depression, you can refer to our other related articles.

Manage stress. You may be overwhelmed by school, home, family, or work, leaving little time to relax. Managing stress is about addressing it daily, not allowing it to pile up. Don’t bottle up your emotions; express them. Write in a journal or share your concerns with family and friends as soon as they arise, not after everything has passed. Each day, take time to unwind; you might go for a walk, listen to music, exercise, or enjoy a bath.

• Learn to say “no.” This means declining new projects at work, turning down a new volunteer position at church, or choosing to stay home on a Friday night rather than going out. If someone wants to chat and you’re pressed for time, politely say no and explain that you have limited time.
• If you feel stressed but can’t pinpoint the cause, keep a journal of your stressors. Write about your habits, attitudes, and daily excuses (“I have a thousand things to do today”) and the factors causing you stress. Identify recurring issues or situations. It might be a work deadline, getting kids ready for school, or paying bills.

Follow a daily routine. Depression can disrupt your daily habits, making everything seem chaotic. Sticking to a routine helps you regain control, complete necessary tasks, and break free from the cycle of depression.

• Plan your day and stick to the activities you’ve set. Even if you feel drained and incapable of completing a task, try to push through.
• You might even list basic tasks such as getting out of bed, showering, or having breakfast. Once you develop the habit of completing tasks (even small ones), it will motivate you to keep going.
• Reward yourself when you finish a task on your list. You could treat yourself to a relaxing bath, enjoy a dessert, or watch a TV show.

Challenge negative thoughts. A major factor in depression is the vicious cycle of negative thinking, such as “I’m not good enough,” “Nobody likes me,” “My life is meaningless,” or “I can’t do anything valuable.” When you’re depressed, it’s easy to jump to the worst conclusions. To counter these negative thoughts (which lead to negative feelings), use reasoning to assess whether these thoughts are true. Is it really true that nobody likes you, or are you simply feeling lonely in the moment? Perhaps you’ve been avoiding family and friends. When reaching a worst-case conclusion, ask yourself for evidence supporting it.

• Think about the things that give your life meaning. These are often simple things, not promotions or material wealth, but the loving greeting from your dog, your volunteer work in Africa, or the art you’ve created that touches people’s hearts.

Try something new. Depression often traps you in a rut, making everything feel the same, and you may feel like you’ll always feel bad. Instead of surrendering to these emotions, step outside and do something different. When you engage in new activities, it triggers chemical changes in the brain that increase dopamine levels, which are linked to pleasure and learning ability.

• You could learn a new language, volunteer at an animal shelter, or take a painting class. Do anything different from your usual routine that you think you might enjoy.

Surround yourself with friends. Even though you may want to isolate yourself and wallow in sadness, you should spend time with people you care about and those who care for you. You might come up with numerous excuses to avoid this (“I don’t want to get out of bed,” “I’m too sad and will just make them feel worse,” “No one wants to spend time with me,” or “They’ll be better off without me”), but call a friend, plan a meet-up, and don’t back out. Interacting with others will help you feel less isolated. Surround yourself with those who make you feel ‘normal’ and cared for, as they’ll remind you of the connection and concern they have for you.

• Even if you’re tired, say “yes” when a friend invites you to hang out.
• Make an effort to spend time with family.

Use herbal remedies. Throughout history, herbs have been used as traditional medicine to treat various ailments, including depression. If you’re looking to skip conventional treatments (like antidepressants), herbs often serve as a good alternative for managing depression and stress.

• A popular herb for treating depression is St. John's Wort (you can find this product online in Vietnam).
• Saffron is another herb used to treat depression, often in the form of extracts.
• Consult with your doctor before using herbs, as they may interfere with the effectiveness of certain medications.

Use dietary supplements. Supplements for depression typically combine various herbs, natural chemicals, or vitamins that help treat depression. Some examples include:

• Omega-3 fatty acids, found in flaxseed oil and can be taken orally.
• SAMe, a natural chemical in the body, widely used in Europe for treating depression.
• 5-HTP, which influences serotonin levels, and can be purchased without a prescription.
• DHEA, a hormone produced by the body, and when imbalanced, can affect mood.
• In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements for depression, so you need to be careful and choose products that are safe and effective.

Acupuncture. Acupuncture is a key aspect of Traditional Chinese Medicine that influences the flow of energy throughout the body. The goal of acupuncture is to release blocked energy and restore optimal energy flow by inserting tiny needles into specific points on the body. It can also be effective for addressing pain and sleep issues.

• You should contact your insurance company to check if acupuncture treatments are covered. Many companies will reimburse part of the cost for this therapy.

Healthy Eating. One of the best things you can do for yourself is to nourish your body properly. While diet alone may not cure depression, it can definitely improve your mood and provide the energy you need to stay motivated. Additionally, you should avoid skipping meals to stabilize blood sugar levels, which will help prevent mood swings.

• Consume healthy fats, such as coconut oil, to help boost serotonin levels.
• Avoid fast food and ‘junk food’ that lacks nutritional value.
• Stay away from alcohol, as it is a depressant. Remember that any temporary relief you feel from drinking will only last for a short time and won’t address the underlying issues.
• For more tips on how to eat healthily, refer to our article on Healthy Eating.

Utilize Hypnotherapy. Hypnotherapy helps combat and dismiss the negative thoughts in your mind, as well as the pessimistic thinking that exacerbates depression. Through breathing techniques, guided imagery, and suggestion, hypnotherapy allows you to delve into the root causes of depression and embed coping mechanisms in your subconscious, as the process may become overwhelming if done in a conscious state. This will help you reject negative and disappointing thoughts while forming stronger, more positive thinking patterns.

• Many insurance companies will also cover hypnotherapy as part of depression treatment.
• Hypnotherapy is particularly effective when combined with other therapeutic approaches.

Learn About Light Therapy. If you experience seasonal depression, light therapy can be highly beneficial. Light therapy (also known as phototherapy) involves exposure to daylight or bright-spectrum light for a specified amount of time (usually 20 minutes). If you live in a sunny area, make sure to get outside and soak up the sunlight daily to absorb enough vitamin D, ideally through your skin. If you live in a dark or gloomy place, especially during the winter months, you should consider purchasing a lightbox. This type of light mimics outdoor sunlight and triggers the release of chemicals in the brain that can improve your mood.

• You can find these lightboxes online, at lighting stores, or ask your doctor for recommendations.
• Light therapy is especially effective for Seasonal Affective Disorder (SAD), also known as the ‘Winter Blues’.