Natural Remedies for Depression and Emotional Wellness

Aging can cause some sadness as we begin a new chapter and leave one behind. Feeling the occasional blues is a part of life and something each of us experiences to some degree. Your emotional well-being and mood are influenced by many factors, including stress, gut health, poor diet, lack of sunlight, feeling alone, and chronic inflammation. Some of us may even be more sensitive to mood fluctuations during the winter, when it’s darker out because the days are getting shorter. This article will share natural remedies for depression and habits that may help support emotional balance.

What is Depression

According to the American Psychiatric Association, depression causes feelings of sadness and a loss of interest in activities. It can be a serious problem for some. Some people also experience seasonal mood changes, commonly referred to as Seasonal Affective Disorder (SAD).

Keep in mind that depression is not the same as the sadness or grief one feels when dealing with the loss of a job, loved one, or relationship. This type of sadness or grief usually comes in waves and goes.

Symptoms of Depression

Below is a list of signs and symptoms of depression.

• Continually having a depressed mood or feeling sad
• A lack of interest or joy in doing activities that you used to like to do
• A lack of energy or feeling fatigued
• Feeling agitated or restless, like you are pacing
• Feeling guilty or worthless
• Unusual changes in appetite or weight
• Agitation, restlessness, and pacing up and down
• Difficulty making decisions and focusing
• Thinking of taking your own life

By the symptoms above, depression can be serious, especially with thoughts of suicide. Depression that lasts, steals your energy, and interferes with your everyday life, however, is a sign of a serious condition, one that should be discussed with a medical professional. The Suicide and Crisis Lifeline is 988 if you know someone who would benefit from their help.

The Statistics are Rising

In recent years, there has been a dramatic increase in the use of antidepressant drugs to treat people with depression. Drug prescriptions for depression have increased by over 400% in the last two decades. That means that about 12% of the population is taking antidepressants each month. That’s a big change because only a few decades ago, only one person in 50 or 2% of the population was on antidepressant drugs. Why the change?

Gut Health and Depression

Natural Remedies for Depression

Herbal Teas

Herbal teas are soothing and spirit-lifting beverages. Numerous options exist for those who choose to use herbal teas as natural remedies for depression. Many of these teas are available in capsule form.

Chamomile offers a delicate, grassy flavor. It is a centuries-old flowering herb used to induce sleep and alleviate anxiety.

St John’s Wort is another widely used herbal tea for depression, named after the biblical scholar John the Baptist. Several forms of the herb exist, such as capsules, tablets, and teas, which are accessible over the counter. In some users, short-term use of the herb has shown benefit for some individuals against mild to moderate depression, although not all users find success with St John’s wort. Talk to a professional before using the herbs as a natural remedy for depression, particularly if you use other medications.

Green tea is a super healthy beverage rich in antioxidants. It helps improve brain function, assists with fat loss, and helps protect against certain types of cancer. Some studies suggest green tea may help support dopamine activity and emotional wellness.

Essential Oils and Bach Flowers

I love essential oils and flower essences for helping to balance our emotions. Essential oils can can quickly influence mood and relaxation through the sense of smell.

My favorite essential oils for diffusing or in a roll-on that are energizing, uplifting and motivating include Lavender, Bergamot, and Rose.

Bach Flower Essences also impact your mood in a more subtle way. Bach Flowers makes a trio kit for Hope and Joy Kit (Amazon affiliate link) that I think will help.

Light Therapy and getting out in the sunshine will also help if your symptoms are brought on by seasonal depression or SAD. There are many light therapy lamps on the market.

Give yourself a break. Forgive yourself of your flaws, and stop trying to be perfect. Many of us feel a lot of pressure based on high expectations of ourselves. Having standards and goals is alright, but we must remember to treat ourselves as kindly as we would a friend when we experience disappointment or make mistakes. Give yourself permission to be an average, flawed, wonderfully imperfect person!

Drive yourself to distraction. Sometimes, what we need is a little perspective. Take yourself out of the center of the universe and go out to see a friend. You might not feel like it, but this is precisely what you need right now! While you’re out, try to really pay attention to others and stay in the moment. Now is also an excellent time to volunteer to help someone in need. Helping to solve other people’s problems may make you feel stronger and maybe even more grateful for all that is right in your life.

Supplements

There are also supplements you can add for nutritional support. The following Nature’s Sunshine Products have been found helpful for mood and stress.

• St. John’s Wort, 5-HTP, and SAM-e are often used to support emotional balance and well-being.
• Nutri Calm, Nervous Fatigue, Ashwagandha, and Mood Elevator help to support your nervous system, relieve stress, and promote feelings of well-being.
• Turmeric, IF-Relief, and Super Omega-3 can help with inflammation.

Lifestyle Habits

Since depression is linked with inflammation, nutrition, and stress, there are some things you can do naturally with lifestyle changes, habits, and supplementation that can help.

Laughter

Laughter is the best medicine. Because laughter fosters relaxation, it has a calming effect on the body, naturally lowering your blood pressure and elevating your mood. You can rouse laughter by watching a funny television program, reminiscing on good times with friends, or reading funny material. Laughter also stimulates the vagus nerve, part of the gut-brain axis, and releases mood-boosting neurotransmitters.

Art

You don’t have to be an artistic genius to use art as a natural remedy for depression, nor do you need paint or clay as your medium. A hunk of playdough or boxes of crayons are perfect tools for the novice artist. Explore your inner child and use art to ease your anxiety. Art therapy is a helpful therapy often used for many chronic conditions, including pain.

Exercise

For many people, exercise is the instrument used to reach a weight loss goal. Nevertheless, exercise is not only good for your physical health; it also helps enhance your mood by increasing feel-good brain chemicals. Practicing a regular routine might also raise your confidence as you improve your overall appearance. To use fitness as a natural remedy for depression, aim for 30 minutes of aerobic activity on most days of the week or take a walk with a neighbor or friend.

Diet

Even though your tendency is to reach for junk food or go through a drive-through. Try to eat fruits, vegetables, lean meats, healthy fats, and whole grains. These foods give your body the nutrients it needs to stay strong. A healthy diet is twofold. It gives your body the nutrients it needs to sustain strength and vitality, and whole foods help to reduce inflammation throughout the body, which is linked with depression.

Manage Stress

Talk to someone, practice a form of meditation, listen to relaxing music, and practice deep breathing. Do whatever you enjoy doing that helps you relax. Stress adds to how you feel.

Finally, please know that you’re not alone! Many of us have experienced struggles with depression and SAD, anxiety, and other emotional challenges. Also, don’t forget to see a doctor if you feel that you can’t manage your depression.

For more on how food affects mood, read How Food and Mood Are Connected. To learn about habits that support brain chemistry naturally, read How to Create a Happy Brain.

References:
NCCAM: https://www.nccih.nih.gov/health/st-johns-wort-and-depression-in-depth

Please note: This article is for educational purposes only. Depression is a serious condition that often requires professional support. If you are experiencing significant depressive symptoms, please reach out to a qualified healthcare provider. The 988 Suicide and Crisis Lifeline is available by calling or texting 988.