11 natural ways to help overcome depression

Day schedule

It is essential to organize your daily routine, as depression can disrupt the structure of your life. One day smoothly transitions into another. Establishing a gentle daily routine will help you get back on track.

Set goals

When you're depressed, you feel like you can't achieve anything. This makes you feel even worse. To cope, set yourself daily goals.

"Start very small. Make your goal something that you can succeed at, like doing the dishes every other day," recommends Jan Cook, MD, psychiatrist, and director of the Depression Research and Clinical Program.

As you start to feel better, you can add more complex daily goals.

Exercises

This temporarily helps to increase the levels of feel-good hormones called endorphins. According to Cook, regular physical exercise encourages the brain to rewire in a positive direction and has a long-term impact on people suffering from depression.

You don't have to run weekly marathons. Just getting out for a walk a few times a week is enough.

Healthy eating

No magic diet will cure depression. However, watching what you eat is a good idea. If depression leads to overeating, controlling your diet can help you feel better.

Some studies suggest that foods rich in omega-3 fatty acids (like salmon and tuna) and folic acid (like spinach and avocado) can help alleviate depression.

Get enough sleep

Depression can disrupt sleep, and lack of sleep can worsen depression. What can you do? Start by making some lifestyle changes. Go to bed and wake up at the same time every day. Try not to nap.

Remove all distractions from your bedroom - computers and TVs, bright lights. You'll notice an improvement in your sleep.

Take responsibility

When you're depressed, you may feel the need to withdraw from life and shirk your responsibilities at home and work. However, staying engaged and fulfilling daily duties can help you lead a lifestyle that combats depression. They ground you and give you a sense of accomplishment.

If you're not ready to study or work full-time, that's okay. Consider part-time work.

Challenge negative thoughts

In fighting depression, most of the work is mental - changing your thinking. When you're depressed, you come to the worst conclusions.

Next time you feel terrible, use logic as a natural remedy for depression. You may feel like no one likes you, but is there any real evidence for that? You may feel like the most worthless person on the planet, but is that possible?

It will take practice, but eventually, you can overcome these negative thoughts before they spiral out of control.

Talk to your doctor about supplements

According to Cook, there is promising evidence for the effectiveness of some supplements in depression. These include fish oil, folic acid, and SAMe. Talk to your doctor about whether it's worth taking something extra during depression treatment.

Try something new

When you're depressed, you feel hopeless. Force yourself to do something else, something new. Visit a museum. Take a book and read it on a bench in the park. Work in a different field. Take language courses.

"When we challenge ourselves to do something different, there are chemical changes in the brain. Trying something new alters the levels of [the brain chemical] dopamine, which is associated with pleasure, enjoyment, and learning," says Dr. Cook.

Try to have fun

If you're depressed, find time for what you enjoy. And if nothing else seems fun? It's just a symptom of depression. In any case, you'll have to continue trying to find what entertains you.

As strange as it may sound, to get pleasure, you have to work for it. Plan activities that you enjoy, even if they seem routine. Keep going to the movies or theatre, keep walking in the park, and dining with friends.

Avoid alcohol and drugs

Abuse of psychoactive substances is often seen in people suffering from depression. You may be more likely to turn to alcohol or marijuana to cope with depression symptoms. However, this can alter your brain function, worsen, or lead to more serious mental health problems.

"When you're depressed, you can lose the knack for enjoying life, Cook says. You have to relearn how to do it. In time, fun things really will feel fun again," summarized Jan Cook.