7 Ways You Can Fight Depression Naturally
Hey there.
I get it. The struggle with depression is real.
If you’ve ever found yourself locked in a silent battle with depression, know this:
There are so many ways to fight depression naturally that you might not be aware of.
As a psychologist, I have worked with people in both my personal and professional life, who have faced the darkness and come out of the tunnel, stronger and better. They focused on their therapy sessions and also on taking care of it, naturally and personally.
This is a personal letter from me because I understand the weight of those moments when the world seems muted and happiness seems like a far-fetched word. So, in this space, let’s explore together the 7 strategies to fight depression naturally.
1. Embrace Mindfulness
Mindfulness is not an abstract concept.
Most people think depression is just a fleeting sense of sadness. That’s a myth I am debunking here. Depression is a relentless grip of despair, worthlessness, and hopelessness, where the past becomes the present that is too heavy to bear and share.
And what helps with that? Mindfulness.
It’s easy to get in the chaos of life. Mindfulness techniques are like an anchor, tuning you into the present moment, and untangling the thread of depression.
Be it mindful breathing or meditation, such techniques are your secret weapons to fight depression naturally and easily.
2. Endorphins and Exercise
Exercise is not just about sculpting your body; it’s also about getting in tune with your endorphins, your body’s natural mood lifters.
Physical activity helps you boost your serotonin levels and also helps counter the effects of depression on your body and mind.
Depression has a cunning way of breeding inactivity, creating a loop where the lack of energy in the body starts feeding the emotional abyss. To break from this vicious cycle, you need to commit to taking that first step.
I am not encouraging you here to run a marathon on day one but take a gradual, compassionate first small step to introduce movement into your life, be it through yoga, Zumba, aerobics or whatever you like.
The partnership of endorphins and exercise is a dynamic force that has the potential to manage and root out depression symptoms from your life in a natural way.
So, lace up those sneakers and hit it!
3. Nutrition and Nurture
Your brain is like a car and the food you consume is its fuel. A diet rich in omega-3 fatty acids, lean proteins, and antioxidants can be your ally to combat depression naturally(backed by science).
Incorporate nutrient-rich foods, such as fruits, vegetables, whole grains, and lean proteins in your diet. Avoid junk food as much as you can.
Avoiding junk is not just important but if you see it closely, your mind-body connection is related to what we call the gut-brain axis.
The health of your gut is intimately linked to your mental health. A healthy, nourished, nurtured gut, floating with useful bacteria, reduces the risk of depressive symptoms.
So, start embracing a diet that is rich in probiotics and prebiotics to improve your gut-brain connection.
Savour each bite, be fully present and keep away while eating. That will not only enhance the digestive process but also foster a deeper connection between your body and mind.
4. Connect and Conquer Isolation
Depression thrives in isolation. The despair seems magnified and a lot to take. What’s the antidote?
Human connection.
I know it’s easy to tell someone who is depressed to go out and mingle(You can read more about what depression really is, here.)
But for them, the world may seem distant, relationships strained, and the simple act of reaching out to someone feels Herculean.
However, studies have shown that social connection acts as a healing balm, it triggers the release of oxytocin, the “love hormone” which is a natural antidepressant.
So, try to seek support groups(if you don’t wish to go out, then digitally), join communities that resonate with your interests and turn the digital space into a source of genuine and interesting connections.
5. Sleep Sanctuary
Sleep is like a detox for your body.
Depression and sleep share a complex relationship. Depression often graces you with disruptive sleep patterns, creating a sleepless cycle.
REM(Rapid eye movement) sleep is almost magical for emotional processing. It’s during these hours that your brain sifts through the events of the day. Adequate sleep ensures an emotional detox that allows you to wake up with a refreshed mind.
6. Positive Affirmations
I came across a client, who laughed at me when I mentioned to him how important positive affirmations can be.
And just like him, some of you might also underestimate the power of affirmations. I have witnessed the incredible impact these simple yet profound statements can have on reshaping your inner dialogue.
Depression often manifests as a storm of negative thoughts, self-doubt, and a persistent feeling of incompetence. This internal dialogue becomes a formidable enemy, creating a narrative that reinforces negativity.
Positive affirmations or journaling positive thoughts serve as a powerful disruptor to this destructive cycle.
Keep in mind that affirmations are not one-size-fits-all; they are personal and challenge-specific. Create and select your own list of affirmations that resonate with your unique experiences and aspirations.
7. Seek Professional Help
There is no shame in seeking counselling or therapy. A psychologist is like your personal navigator who can help you navigate the stormy seas of depression.
Be it music therapy, pet therapy, relaxation or mindfulness techniques; a psychologist will provide you with customized tools to build resilience, redefine your narrative and come out stronger and better on the other side of depression.
Message from Bivita
You have the control and power over your life.
If you or anyone you know is suffering from depression, book your first session with me by clicking here.
