5 Tips to Help Depression Naturally

It’s time to get deep. Let’s be real, we’ve all experienced depression at some point and time in our life; one season or another. We’re human! We are complex, and we also go through the seasons in our own unique ways. The cycle of life requires us to go through changes every single day.

In today’s time, we’re experiencing an epidemic of depression amongst people from all age groups.

Why? Because we’re not paying attention to the bigger picture. So many of us attempt to cover depression with various outlets such as excess drinking, overeating, self-medicating, or even social media addiction. All in an attempt to numb or distract from the root of the depressive feelings.
However “normal” it is to experience depression, it’s not ever easy. Especially when it interferes with your everyday life, close relationships, and overall mental health.
To make your days more productive in healing your depression, here are some tips to manage the highs and lows that come with it.

Since the beginning of human time, we have been walking, climbing, and running on planet Earth. Every organ, including our brain, depends on physical movement each day. With vehicles as the dominant mode of transportation now, we’ve stopped doing all of that.
Allowing your body to be on the move combined with consistent exercise is incredibly important. Not just for our physical wellbeing, but our mental health as well.

Fact: Regular exercise is the most effective antidepressant.

I’m not sure where the collective dread came from, but exercise is FUN! It’s also very diverse in the ways you can do it– so there’s no excuse! Pumping it out in the gym, or easy 15-minute yoga flow. Doing 20 minutes of pilates in front of the TV, or just walking outside to get some air (deep breathing is an excellent form of detox) …no matter what you do– just do it.
I personally enjoy doing an hour of yoga in the morning or hitting the gym a few times a week. Let’s get over Netflix and chill, and go for a hike up the hill.!!

Seasonal Foods Calander Down Below!!!

Generation after generation, we have been following the natural cycle of foods with our eating habits. It’s only in the last 100 years or so that our food cycle became thrown off by the mass consumption of processed and convenience foods. It’s important to eat with the seasons.

Eating the fruits and vegetables that are in their harvest season means you’ll be getting optimal nutrients (& taste!) from that plant!

That matters a lot during the colder months especially. It plays a huge role in helping your body maintain a healthy immune system to fight against sickness. Consider consuming less processed and animal products, instead, eat more WHOLE, plant-based, antioxidant-rich food with every meal! This is a guaranteed way to improve your energy, mood, and overall health!

In a study of nearly 300,000 Canadians, greater fruit and vegetable consumption was associated with lower odds of depression, psychological distress, self-reported mood and anxiety disorders and poor perceived mental health. They conclude that since a healthy diet comprised of a high intake of fruits and vegetables is rich in antioxidants, it may consequently dampen the detrimental effects of oxidative stress on mental health.”
Source

Not sure if you’ve heard but over of 90% of the population is low or deficient in Vitamin D!

Getting just 15 minutes of sunlight will almost triple your daily dose of vitamin D. Just being outside alone will double your chances of feeling better in regards to mood.
Vitamin D is best absorbed through the skin. So, anytime the sun is out shining, that’s your cue to take a 5-10 minute walk!
Vitamin D actually works as a hormone in your body. It focuses on building the skeletal system but also addresses blood pressure, immunity, mood, brain function and impacts our ability to protect ourselves from cancer, and reduction of inflammation.
Source
Bonus: Want strong bones? Vitamin D is a key player when it comes to calcium absorption in the body and calcium is the main mineral the body needs in order to build bones.

If you can’t find a food source, consider buying a quality, plant-based supplement of vitamin D-3, 500-5,000 IU depending on body weight could suffice.
Did you know, mushrooms are an incredible food source for Vitamin D, yet they thrive in cold dark places– hmmm, cool!
Clear, cold, sunny days are your best friend when fighting depression in the winter. Consider parking further away from the store for the walk, or going to your local nature preserve to explore!

Of course, I had to include herbs! I’m an herbalist and this entire blog includes the benefits of medicinal herbs in each post because they are our true allies no matter what the case. Physical ailments, emotional imbalances– they have been respected for thousands of years because of their effectiveness in helping us.
The herbs specifically best for depression and uplifting the mood: Chamomile, Damiana, Lavender, Lemon Balm, Rosemary and St. Johns Wort.
I find that Lemon, Peppermint, and Rosemary essential oil diffusing in my room constantly is gently uplifting.

During the crisp, quiet hours of dawn, or the shifting cold nights, it’s the best time for mental reflection and tea! Tea will stimulate and warm your body allowing you to naturally de-stress and feel calm. Writing will allow you some moments of peace as you purge the day’s thoughts onto something tangible allowing it to release from your mind. Focus on one thought at a time, and journal for yourself.

Even if journaling isn’t your thing, you could try a voice memo, or a video recording yourself talking about the day. I say the camera or voice memos because saving them, and listening to them again will give you a clear sense of your mental state. Moments where you can talk it all out so there’s no more cloudiness or confusion in your head.
You are your own best friend in moments like these. Acknowledge yourself.
Don’t ever be fake, or lie to yourself when journaling. Allow your true, authentic thoughts to flow out in order to pinpoint what’s really going on.

If you’re anything like me, cleaning physically allows me the space to clear out mentally and emotionally too. We’re talking about depression here– what does your outside world look like.? Can you relate it back to your mental state?
Tidying up has had a profound impact on my life. Even just cleaning one area of my home makes me feel accomplished and that naturally uplifts my mood.
Try to be more present and intentional with the things you do. When you’re sitting on the couch binging Netflix, consider cleaning up while you watch your show.

If you like to get all of the house cleaning done at once then great! My tip for you is to make it as enjoyable as possible. Shoot for thorough cleaning once a week. It’ll surprise you to see the change in yourself at the end of the week while journaling.

Just like the seasons, there are highs and lows inside of us constantly. Like the autumn trees, even though they are dying, you see the transformation as beauty. We fall and we bloom again, even brighter. 🍁