10 Natural Remedies for Depression That May Complement Treatment

Depression is a mood disorder that may seriously impact daily life. It's increasingly common, with 83% of American women and 79% of men saying they've experienced symptoms in the last two weeks, according to research from BetterHelp.

Natural remedies for depression, such as exercise and journaling, may support mental health. However, they're not a replacement for professional treatment or a medical diagnosis. 

What are some natural remedies for depression?

Along with therapy, many people use alternative treatments for depression. These remedies may support mental health and may help to reduce mild or moderate depression symptoms. 

1. Exercise and physical activity

Even simple activities like going for a walk may improve mood. That's because exercise changes the brain's neurochemistry and increases levels of neurotransmitters. These chemical messengers may reduce sadness and other depressive symptoms.

Improved resilience is another benefit of exercise. Regular movement may act as a stress buffer and decrease cortisol levels. 

This might help people regulate their emotions more effectively during stressful situations. For instance, a student who jogs regularly may cope with a low test score better than a classmate who doesn't exercise. 

People don't need to run marathons or exercise for hours every day to see positive effects. Even low-impact activities like yoga and walking may improve mental and physical health, especially when they become a habit. 

2. Mindfulness and meditation

Mindfulness practices help people stay grounded in the present and prioritize self-care. They're all about slowing down and strengthening the connection between the mind and body.

Research on mindfulness and depression symptoms is still ongoing. One study found that college students who practiced mindfulness had greater life satisfaction and slept better. They also experienced fewer symptoms of anxiety and depression. 

Mindfulness may also help people with depression reduce rumination. If someone starts dwelling on negative thoughts, a quick meditation session might clear their mind. 

3. Sleep hygiene

Disrupted sleep often goes hand in hand with major depressive disorder and other depressive conditions. These issues may feed into each other, creating a harmful cycle. For instance, insomnia may contribute to depression, which makes it harder to sleep, and so on. 

While a consistent sleep routine is not a replacement for professional treatment, it may reduce the severity of mild symptoms. It starts with going to bed and waking up around the same time every day, even during weekends. 

Removing screens from the bedroom may also reduce sleep disruptions. Instead of doomscrolling late at night or binge-watching Netflix, journaling or reading may help. These calming activities may make it easier to fall and stay asleep. 

Creating a relaxing environment is another essential but often overlooked part of sleep hygiene. Simple steps like hanging blackout curtains in bedrooms and playing white noise may help people get more rest. 

Individuals should also avoid taking sleep supplements without professional guidance. While several studies suggest that there may be a positive effect of melatonin on depression, others indicate it sometimes worsens symptoms. A 2023 study, for instance, found that college students who took melatonin regularly experienced more sleep disturbances and elevated depressive symptoms. 

4. Social support and connection

When people experience depression, even the thought of grabbing coffee with a friend may feel overwhelming. They may withdraw from their social circles and spend more time alone.  

This self-isolation may sometimes make things worse. Research suggests that a lack of social connection may increase depression symptoms. In fact, one literature review found that adults who frequently feel lonely are twice as likely to develop depression as people who rarely experience loneliness. 

Researchers at the Canadian Alliance for Social Connection and Health recommend one to three hours of social interaction per day. People may start small by reaching out to trusted friends or family a few times a week. For example, they might schedule a weekly Zoom call with a sibling and invite a colleague to lunch. 

Alt Text: Two women smile and high-five in a clothing shop or small business a clothing shop or small business workspace with boxes, a laptop, and hanging garments nearby.

Joining support groups is another meaningful way to build social connections. There are many online groups for people living with depression and other mental health challenges. 

Forums and social media may also provide support. However, individuals should pay close attention to how they feel when going online. They might notice that they feel hopeful after commenting on Reddit posts, while watching Instagram Reels related to depression increases stress. 

5. Dietary patterns and nutrition

Some research suggests that certain eating habits may affect mental health. A Canadian study found that youth who drank sugar-sweetened beverages like soda were more likely to experience depression. Sugary or fatty junk foods have also been associated with this condition, though research is ongoing. 

Eating nutrient-dense meals might reduce mild to moderate depression symptoms. Possible mood-boosting foods include:

• Eggs
• Fish 
• Fruits
• Lean meat
• Legumes, such as beans and peas
• Raw nuts 
• Vegetables

Herbal treatments may also improve depression symptoms. It's always best to discuss dietary supplements with a healthcare provider first. 

6. Time in nature

"Touch grass" isn't just an online meme. Spending even 15 minutes in nature may be beneficial for mental health and may reduce depression symptoms. 

People often assume that they need to go to the woods or mountains to enjoy the outdoors, but urban parks and other green spaces may also support mental well-being. This makes nature more accessible for people who live in cities or aren't able to participate in strenuous activities like hiking. 

Scheduling daily walks is an easy way to spend more time outdoors. Individuals might go for a stroll during their lunch break or walk the dog around the neighborhood after work. They could also join a walking club for socialization, enjoying two natural remedies at once. 

For people with limited mobility, forest bathing or meditating outside might offer similar benefits. Anything that involves fresh air and plants may make a difference. 

7. Journaling and expressive writing

Journal therapy uses expressive writing to support mental health. It may help some people experiencing depression manage stress and gain perspective. For instance, someone who feels sad about a breakup may be better able to process their emotions after writing down their thoughts. 

While journaling isn't a depression treatment, it often complements therapy. A licensed mental health professional may recommend it as part of a broader treatment plan. 

8. Reducing alcohol intake

Alcohol misuse is associated with several mental health conditions, including depression and bipolar disorder. However, it's not always clear which comes first. Regardless, drinking less alcohol or stopping entirely may help alleviate depression symptoms. 

People who find it difficult to decrease their alcohol intake may consider speaking with a mental health professional.

9. Light therapy

Seasonal affective disorder (SAD) is a type of depression that typically affects people during the winter or, more rarely, the summer. Estimates suggest that millions of Americans experience more serious forms of the "winter blues."

Light therapy may help treat depression with a seasonal component by mimicking natural sunlight. Many stores sell light boxes or lamps, but clinical guidance provides more targeted treatment. Before trying this therapy, it's recommended to consult a licensed mental health professional. 

10. Relaxation techniques

Like journaling, unwinding isn't a cure-all for depression. For some people, though, relaxation may support treatment by helping manage stress. Deep breathing and following yoga videos on YouTube are easy ways to get started. Another option is progressive muscle relaxation, which involves tensing and relaxing different muscle groups one by one.  

Are natural remedies enough to treat depression?

Natural remedies and alternative treatments may promote overall well-being and relieve short-term stress. By themselves, though, they're usually not enough to treat major depressive disorder or more severe cases. For people with mild symptoms, natural treatments may be helpful alongside professional care. However, they may need to try a few approaches to find what works. For instance, one person may notice that their mood is better when they use light therapy, while someone else might not notice a difference. Experimentation is key.

Before trying alternative treatments, it's important to see a mental health professional for a proper evaluation. They may provide an official diagnosis and create an individualised treatment plan. 

When should someone seek professional support for depression?

People should seek professional help if their depressive symptoms last a long time or get worse. It might also be time to get support if depression affects daily functioning. 

Online therapy may be an effective way to manage depression symptoms. Research suggests that virtual sessions may meaningfully reduce depressive symptoms for some people. It may work as well as traditional therapy, though factors like trust may influence outcomes. 

Virtual sessions are also highly convenient. Individuals may talk to therapists from the comfort of their home, making care more accessible. They may also message their providers at any time through the app, though they may not receive immediate responses. 

Platforms like BetterHelp connect individuals with licensed therapists through video, voice calls, live chat, or messaging. For people experiencing depression, finding the motivation to seek in-person support may feel like an additional barrier. A therapist may also help determine which natural remedies may complement a broader treatment plan.