What Are The Natural Cures For Depression?
Everybody has felt sad at one point or another, whether it’s because of something small or because you experienced something traumatic. Although it would be lovely to feel happy all the time, this is simply not the reality of the human emotional experience; happiness is a spectrum and our feelings of happiness naturally fluctuate throughout our lives. Fortunately, however, just as happiness fluctuates, the same is true for sadness; although we occasionally encounter moments of sadness in our lives, they usually don’t last too long.
But if you’re experiencing significant feelings of sadness that weigh you down for more than two weeks at a time, it’s likely that you aren’t just sad anymore. Instead, you may experiencing a mental health condition called depression that can have a significant impact on your mental health, your emotional wellbeing, and your quality of life. In this article, we’ll take a closer look at depression and some of the natural remedies that are available to help you cope with your symptoms.
What is Depression?
The Anxiety & Depression Association of America defines depression as a serious mental illness that affects more than 264 million people worldwide. The ADAA explains that depression is characterized by having at least five out of nine common symptoms. These symptoms include:
- An overwhelming and pervasive sense of sadness that doesn’t go away
- Feelings of worthlessness
- Feelings of hopelessness
- Fatigue
- Loss of motivation
- Loss of interest in the things you usually enjoy
- Recurrent thoughts of suicidal ideation.
Even if you don’t make specific plans to take your life, people with severe depression may spend a lot of time thinking that everything would be better if they were dead or that they just don’t want to exist anymore. People with severe depression also commonly experience difficulty sleeping and a pronounced increase or decrease in their appetite. They may also experience cognitive impairments such as significant memory loss or an inability to concentrate. When these symptoms persist for more than two weeks, they meet the criteria for someone to be diagnosed with depression.
Common Misconceptions About Depression
There are a number of common misconceptions about depression, including the belief that being sad is the same thing as being clinically depressed. But, in reality, when we consider the symptoms mentioned above, it’s easy to see that depression is so much more than simply feeling a little bit sad. Moments of sadness come and go throughout the average person’s life but occasional feelings of sadness do not affect a person’s mental and physical health like the symptoms of clinical depression.
So, if you or someone you love is showing signs of depression, it’s also important to remember that people who live with depression aren’t lazy. This is another common misconception and it can be very harmful for people who live with depression, as it perpetuates the idea that someone is simply sad and that they should be able to “tough it out” or “get over it” on their own. In reality, however, nothing could be farther from the truth.
People who live with the symptoms of depression are often doing the best they can to fight through extremely difficult symptoms that can make it difficult to engage with relationships and responsibilities as normal. Keeping this in mind and refraining from perpetuating harmful stereotypes can be very helpful for those around you who are struggling with symptoms of depression.
What Causes Depression?
Depression can be caused by a wide variety of factors including environmental, situational, psychological, or social causes. For example, in the case of situational depression, you might feel sad or lost as a result of losing your job or breaking up with a partner. If these events have had a significant impact on your life, you may go through a period of situational depression, where you experience prolonged feelings of sadness for two weeks or more as a result of your specific circumstances.
If you think about situational depression through the lens of a movie plot, this would be the part in a film where the main character encounters a substantial setback and feels as though they are losing hope. But, crucially, their circumstances change or they find a solution and they are able to move forward with a new sense of hope and purpose.
This is often the case with people who experience a bout of situational depression. Although they are no less depressed than someone battling chronic depression, situational depression is more likely to dissipate when someone’s circumstances change. By contrast, however, someone who is experiencing chronic depression may not get a reprieve when their circumstances change. For people living with chronic depression, their deep and persistent sadness is caused by a chemical imbalance that causes them to continue feeling sad even when they want to be happy.
Treatment For Depression
If you’re struggling with depression for any reason, the first and most important thing for you to know is that you don’t have to deal with this on your own. When you connect with a therapist, you will be accessing an invaluable resource; your therapist can help you unpack your feelings and provide you with positive coping mechanisms and beneficial tools that can help you solve your problems.
The specific treatment option that works best for you will depend on you and your symptoms. There is no “one size fits all” approach to therapy; your therapist’s goal is to get to know you as an individual and to find the therapeutic solution that will help you live your happiest, healthiest life. However, if you want a clear idea of what you can expect, there are a few common treatments for anxiety and depression that your therapist may use to help you. These may include the use of antidepressants, anti anxiety medications, and therapeutic strategies such as Cognitive Behavioral Therapy.
Cognitive Behavioral Therapy (which is commonly referred to by the abbreviation CBT) is considered the gold standard in therapeutic treatment for depression and anxiety disorders. So, how does CBT actually work in practice? The simplest definition is that CBT is a type of talk therapy. This form of therapy is designed to reduce depression and anxiety by reframing our thoughts and providing a positive alternative to the stories we tell ourselves.
For example, if you experience feelings of depression every day, you may often think, “I’m so sad” or “I hate my life” or “I’m never going to be happy.” These are common feelings that people with depression experience and these feelings can inform your behavior and, consequently, your perception of situations. But CBT aims to alter this internal monologue by reframing your thoughts in a more positive and rational context so you can go through life without being paralysed by these feelings.
For example, CBT often encourages people to avoid a practice known as “black and white thinking.” This type of thought process is common for people who live with anxiety and depression because the anxious and depressed brain tends to think in extremes as a result of the fear signals and/or feelings of sadness that are flooding the brain. In practice, this might cause someone to think, “Everything is going to go wrong!” But CBT encourages people to reframe that thought by making a conscious effort to tell yourself something like, “I’m experiencing feelings of anxiety right now. My brain is causing me to worry that the worst possible outcome will occur.”
This might sound quite simplistic but, in reality, reframing your thought processes can be extremely beneficial! When we re-write our internal script, we can remember that thoughts and feelings are not facts; our brains may send us these signals but that doesn’t mean that these signals are accurate representations of reality. Re-training your brain in this manner can be incredibly beneficial for someone who is struggling with depression.
Some people also find that medication is very helpful for their experience with depression and that their depression symptoms almost disappear thanks to the combination of therapy and medication. Medications that are commonly used to treat agitated depression may include antidepressants, mood stabilisers, and anti-anxiety medications. Each of these medications can be uniquely helpful in their own ways.
For example, antidepressants can help to alleviate depression symptoms, while mood stabilizers can help people avoid the extreme mood swings that can sometimes occur when people experience depression. Likewise, medications that are specially formulated to reduce anxiety may help you feel a general sense of calm and holistically reduce your symptoms. The specific combination of therapy and medication you need will be unique to you, so it’s important to remember that you should only take medication that has been prescribed to you by a physician, whether that’s your primary care doctor or a licensed mental health professional.
It’s also important to remember that some people don’t respond to medication at all and find significant relief from their symptoms after solely treating their agitated depression with therapy. Connecting with a therapist can be highly beneficial because therapy provides you with professional insights about your symptoms and the arsenal of tools you need to fight depression and reclaim your peace of mind.
Natural Cures For Depression
The treatment options referenced above are considered the gold standard in medical treatment for depression. But some people prefer to take a more natural and organic approach to every aspect of their lives, so it’s common to inquire about natural remedies for depression that don’t involve therapy or medication. This is especially common if someone has had a negative experience with medication or therapy or both. So, let’s take a look at some of the positive steps you can take on your own.
Exercise
Exercise releases endorphins, which are natural antidepressants. Exercise is beneficial for anyone but it can be especially helpful for people who are struggling with their mental health. If you can get up, get your body moving, and encourage the production of your body’s natural “happy chemicals,” you may be surprised to find yourself feeling better!
Avoid Caffeine
Caffeine is known to reduce serotonin levels, which is the opposite of what you want when you experience depression (it can even make your depression more severe!) Most people enjoy a good cup of coffee, especially if you’re a student or a professional working long hours, so no one wants to be told to cut out their daily cup of Joe. But if you’re struggling with symptoms of depression, it’s important to know that caffeine can make you feel more depressed and more anxious, so your coffee may be contributing to your symptoms! You don’t have to go cold turkey right away though; if you regularly drink a lot of coffee— or even caffeinated tea— you may want to gradually reduce your caffeine intake until it is eventually eliminated from your diet.
Soak up Some Sun
Sunlight exposure helps boost your vitamin D levels, and that in turn can improve your mood. Sitting in the sun can even help improve your cognitive function which can be impaired as a result of depression.
Sleep Regularly
Sleeping can be difficult when you feel anxious or depressed— and it can be even harder if you’re experiencing both at the same time! As a result, it may feel impossible to develop a strict sleeping schedule and stick to it. But it’s still important to do everything you can to cultivate a healthy relationship with sleep. Everyone’s mental and physical health improves after a night of good quality sleep and this is especially true for people who are experiencing symptoms of depression.
So, wherever possible, try to do little things to improve the quality of sleep you’re getting. For example, minimising the time you spend on your phone before bed, going to sleep at the same time each night, and showering with products that have calming scents like lavender can help you create a restful environment before bed.
These are just a few easy, natural habits that you can incorporate into your daily life without a great deal of difficulty. However, it’s important to remember that none of these things are cures in and of themselves. So, if you’re struggling with symptoms of depression and you want to try some natural approaches to treatment, all of the things on this list can be a big help. But if you try any or all of these things and find that your depression symptoms do not improve, remember that it’s okay to seek a little extra help. There are a number of common misconceptions about therapy and people often allow their assumptions to influence their choices when it comes to mental health care.
But, no matter what you’ve heard, in reality, therapy is for everyone! If you were experiencing persistent pain in your arm that limited your mobility and affected your quality of life, most people wouldn’t think twice about going to a doctor for help. And the same should be true for mental health care. Sometimes, when people experience symptoms of depression, it’s easy to invalidate your own experience by telling yourself that you’re “just feeling sad” or that you should “get over it.” But if you spend the majority of time feeling sad— even when you want to be happy— it’s important to consider the fact that you may be struggling with depression and that you can’t simply get rid of these symptoms on your own.
So, if you feel ready to reach out and seek hope and healing through therapy, you may want to consider BetterHelp! BetterHelp is an online mental health provider run by licensed counselors and therapists who are passionate about making mental health care accessible to all. With the advances in modern technology, many people have gravitated toward online therapy because this format is more convenient in our hectic, fast-paced world. Rather than needing to amend your schedule to attend an in-person therapy appointment, online therapy is literally right at your fingertips; you can chat with your therapist from the comfort of your own phone any time you want!
Talking to someone and asking for support is also a very normal and natural form of treatment for depression. So, if you want to treat your depression with a more natural approach, it’s okay to include the support of a licensed mental health professional on your journey. Whenever you feel ready to ask someone for help, remember that BetterHelp is here for you and you can reach out at any time!
Frequently Asked Questions (FAQs)
- How do I know that I am depressed?
Depression varies from one person to another. It is normal to feel down at some points in life. However, if certain emotions such as sadness about adverse life events persist for long, you might be getting depressed. Feelings of emptiness, hopelessness, helplessness, anger, and/or irritability should raise concerns. If you feel that you are not enthusiastic about activities that you used to love and enjoy, you have trouble with focus and concentration, or you get fatigued, you might be depressed.
Depression might make you have dark and suicidal thoughts. It may also cause you to avoid your friends and family. You should get help immediately.
- What are the types of depression?
It could be classified as Major Depressive disorder, Persistent Depressive disorder, Seasonal Affective disorder, Bipolar disorder (manic depression), Psychotic depression, Premenstrual Dysphoric Disorder, Postpartum depression, and Atypical depression.
The major depressive disorder is known as the clinical type, and it is characterized by loss of interest in favorite activities, troubles with sleep, significant weight changes, reduced appetite, low energy, thoughts of worthlessness, hopelessness, and suicide, indecisiveness, restlessness or impaired movement, etc. It occurs nearly every day.
Persistent Depressive disorder is a chronic form of depression. It is characterized by continuous feelings of hopelessness and inadequacy, which causes disinterest in daily activities leading to reduced productivity at work, school, family, etc.
Seasonal Affective disorder is the type of depression associated with changes in season. Most times, it begins and ends around the same time each year. It is more common during the fall and winter months but less common in the spring or summer.
Bipolar disorder (Manic depression) causes extreme mood changes in individuals. At a point in time, he/she is so happy and all over the place. It shows symptoms of both mania and depression.
In Psychotic depression, such a person experiences depression with delusions and hallucinations, which are psychotic symptoms.
For women with PMDD, they present with depression symptoms, severe levels of irritability, and/or anxiety before the period begins. This could occur for about one or two weeks before the period and resolves in some days after the period starts. In the same vein, perinatal depression occurs in women. It is a term used to describe the depression in women before or after the delivery of a newborn.
Atypical depression implies that this depression type may not necessarily follow the usual course of depression. In some other classification types, examples of depression include Situational depression, Biological depression, Psychological depression, and Existential depression.
- What are the triggers for depression?
Depression may not always need a trigger. Life can happen at any time to anyone, and that could cause depression. Common triggers include major life changes, overwhelming financial difficulties such as huge debts, marital or relationship problems, death of a loved one, childbirth, abuse, stress, loneliness, drugs, and so much more.
Research also supports that genetics, hormones, some medications have all contributed to depression. Some people have genes that make them predisposed to low moods. For some others, the interactions of chemicals in the body regulating the mood, thoughts, and perceptions are deranged.
- What is the meaning of maternity blues?
Maternity blues is also referred to as postpartum blues, postpartum depression or baby blues. It is common among women after childbirth. It is usually a temporary condition that involves feelings of sadness after giving birth to a baby.
Symptoms of maternity blues include crying without a reason, impatience, insomnia, restlessness, fatigue, anxiety, easy irritability, mood changes, thoughts of harming the baby, low self-esteem, and several other emotional issues.
Its cause is not known, but it is said that it may be due to hormonal changes after delivery occurring in the brain. Some studies have shown that the change in the routine and coping with the baby’s care, breastfeeding problems, inadequate family and social support could also cause depression.
- What is the number one cause of depression?
Studies show that there are many causes of depression, so there may not be the number one cause for everyone. Genes can cause depression, some medications, loss of a loved one, major traumatic life events, debilitating medical conditions, violence, failure, abuse (sexual, emotional, physical), hormonal changes, seasonal changes, substance abuse, etc.
- What are the hormones involved in depression?
Hormones are responsible for a lot of things in our bodies. They have been implicated in the good and the bad. Depression is one of the mental health disorders that have been linked to hormonal imbalance. A change in the production of the function of hormones that are meant to stabilize moods may cause depressive disorders. Usually, it is not just one hormone but a complex interaction of certain hormones in the body. These hormones also double as neurotransmitters.
Serotonin is one neurotransmitter responsible for regulating sleep, mood, appetite, and the inhibition of pain. Research has shown that certain depressed people have low serotonin levels.
Dopamine is another one that has been said to play a role in depression. Usually, dopamine is necessary for body movement. It also has roles in our motivation and how we see the real world. The production and transmission problems have been implicated in hallucination and delusion, resulting from distorted thinking seen in psychosis.
Others are glutamate, acetylcholine, norepinephrine, and Gamma-aminobutyric acid (GABA). Glutamate is a molecule shown to play a role in mood stabilization. Acetylcholine is involved in memory, learning, and recall in a normal healthy state. GABA has an inhibitory function, so it helps to suppress anxiety. These hormones can also be found in certain drugs used for depression treatment.
- Why do I cry easily and suddenly?
Crying is one of the emotions people express when they are happy, sad, grieving, and during other ranges of emotions. However, if you find yourself crying at the slightest issue or crying too much or weeping suddenly, it might be a pointer to a depressive disorder. If you were in a happy state before and you begin to cry for no apparent reason, it might be a sign of manic depression.
- Is age a risk factor for depression?
Age is a risk factor for many diseases. Although, depression can occur in anyone irrespective of age, race, or gender. Other risk factors for depression include a family history of mental disorders, stressful environmental, major changes in life patterns, female gender, sleep disorders, and certain medications.
- How do I know if I am bipolar?
Bipolar disorder is also known as manic depression. This means that such an individual will have symptoms of mania and depression. It involves extreme changes and fluctuations in mood. It is not just about being moody or feeling down. There will be moments of so much energy (highs), and a reduced need for sleep. There will also be moments of reduced energy (lows), low motivation, and loss of interest in pleasurable activities. At some other moments, you could have a mix of moments.
For mania episodes, you may feel too happy, jabber, become easily distracted, feel overconfident, have a reduced need for sleep, engage in risky behaviors, and require so much energy input.
On the other hand, depression will make you feel sad, have severe fatigue, withdraw from loved ones, lose interest in things that used to make you happy, and make life miserable.
Some tests, such as bipolar disorder screening tests, can be taken online, but they can never replace professional screening and diagnosis.
- Can I diagnose myself for depression?
The diagnosis of depression can only be made by a physician or mental health professional. Some self-test assessments are tools that can help to show you what may be happening to your mental health at a given point. It is normal for everyone to feel sad when things are not going as we have planned. It is what makes us human, after all.
However, if you discover that you begin to feel sad and empty for a prolonged period, you might already be struggling with depression. If you catch yourself feeling worthless, hopeless, helpless, and less confident, you might need to check with a mental health physician.
- What is a depression test?
As humans, we go through several seasons of emotions from being happy to sad feelings to grief and many others. Hence, it is true that we may experience some down moments during our lifetime. If you notice that you are feeling sad and dejected all the time, you might need to take a test. The test helps you to check if you are expressing any of the signs and symptoms of depression. It is known as a depression test.
The test is a self-test that asks you certain questions about your feelings in the past weeks. The test wants to help you know if you have been sad all the time or during those weeks. It could also ask you if you have been having issues with sleep, staying up without sleep, trouble falling asleep, or sleeping excessively. It may also ask you if your appetite has undergone significant changes over the weeks. Another question the test may ask is the state of your energy; if it has consistently been on the low, and you have been exhausted and less motivated. The test will look into your thought patterns to know the type of thoughts if they are dark thoughts, worthless thoughts, failure, guilt, and maybe suicidal. Questions to assess how well you have been able to concentrate and focus on your activities will also be asked.
The test does not give you a diagnosis as only Physicians can diagnose depression, but it will help you confirm the symptoms of depression you might be experiencing. This will assist you in making informed decisions by going to seek help.
- Can I have both anxiety and depression?
It is possible to have anxiety and depression simultaneously. These conditions are distinct in their character. This means that you will have both anxiety and depression symptoms. Anxiety could occur as a result of the ongoing depression, and an anxiety disorder can also trigger depression. How can you tell if you have an anxiety disorder? You may begin to worry in excess, always feeling agitated such that you are shaky all over with dry mouth and sweaty body. You may experience panic attacks, irritability, trouble with sleep, fatigue, etc. For depression, it shares some symptoms such as fatigue, trouble with sleep, and concentration, but it has some distinct symptoms. Other symptoms of depression are seen in emotions, physical appearance, cognitive function, and behavior. They include consistent and intense sadness from no apparent reason, feeling of worthlessness, hopelessness, emptiness, loss of interest in the favorite activities, suicidal thoughts, low energy, easy fatigability, slow speech, excess thinking, sleeplessness, too much sleep, weight changes, etc.
Both disorders are major mental health problems, and medical help is needed.
- Who is more prone to depression between a male and a female?
Depression is not a respecter of age, gender, or race. However, studies showed that twice as many females as males experience depression. There are certain factors responsible for this. They include hormonal changes, biological factors, genetic traits, personal life situations, and experiences contributing to the risk. Research also shows that women have higher rates of having a seasonal affective disorder.
