Depression is a widespread disorder that affects around one in 15 adults each year. There are many different types and causes of depression, some of which require medication or hospitalization.
Symptoms of depression include:
- Fatigue or loss of energy
- Too much sleep or trouble sleeping
- Feelings of sadness
- Loss of interest or pleasure in activities
- Thoughts of death or suicide
- Changes in appetite
- Difficulty thinking, concentrating, or making decisions
The most commonly prescribed antidepressants are selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine (Prozac), paroxetine (Paxil) and sertraline (Zoloft). These medications are generally safe at higher doses and come with few problematic side effects. However, many different antidepressant options are available, and your doctor will work with you to find the right medication and dosage.
While many people with depression require therapy or other professional medical care, there are home remedies that can help resolve mild cases or complement treatment.
Remedies and Treatments for Depression
There are several strategies and treatments that can help you manage your depression symptoms. They can also help prevent recurrence after a depressive reaction has passed.
Your lifestyle influences your depression. When depressed, you’re more likely to make unhealthy choices, and unhealthy choices can make you more depressed.
To practice a healthy lifestyle, you should get plenty of sleep and avoid alcohol and recreational drugs, which can worsen symptoms.
You should also try to exercise regularly. Exercise helps ease depression symptoms by:
- Releasing endorphins (feel-good brain chemicals)
- Distracting you from your worries
- Producing self-confidence
- Increasing social contact if in a gym or group workout setting
- Acting as a healthy coping strategy
Although you might not be motivated to exercise when you’re depressed, this is one of the quickest and most effective activities to ease your symptoms.
Some psychiatrists believe diet is important for your mental health due to a relationship between gut health and depression. There is even an emerging field of “nutritional psychiatry,” which focuses on the relationship between mental health and nutrition.
The diet most often recommended as a depression treatment is the Mediterranean diet. This mostly plant-based diet includes fruits, vegetables, whole grains, and lean proteins like beans, lentils, and peas.
Clinical studies show that saffron and St. John’s Wort may help lessen depression symptoms. However, St. John’s Wort can cause side effects and interfere with any prescription medications you’re taking.
Alternatively, you might try a hot beverage. In animal studies, green tea and cocoa extract have shown antidepressant potential. More research is needed to know if these beverages are effective in treating humans.
Interacting with nature can improve your mood and cognitive function.
Sunlight can also help ease your depression symptoms. In fact, decreased daylight is a major factor in seasonal affective disorder. Getting enough sun can boost your energy and help you feel more alert.
People who feel depressed tend to isolate themselves from others. However, face-to-face interaction with friends and family can significantly improve and stabilize your mental health.
Express Your Emotions
Expressing your emotions can help you control and understand what you’re feeling as well as improve your mood. There are several methods that might help you express your emotions:
- Attending local support groups
- Confiding in a family member or friend
If none of these methods help, it might be time to see a licensed therapist who can offer you better guidance and strategies for coping.
Alternative Treatments and Techniques
Many alternative therapies and practices are used to treat depression. Their effectiveness varies from person to person:
When to See a Doctor
Depression is a serious condition that may require prescription medication or formal therapy. While you should feel free to talk to your doctor about depression for any reason, be sure to seek your doctor’s input if:
- Symptoms persist for more than two weeks
- You have experienced thoughts of suicide and/or put a plan in place
- Depression is interfering with your ability to take care of yourself or others
- You have recently undergone a change in medication
- You experience extreme mood swings
- You experience physical symptoms other than fatigue
Certain illnesses can mimic depression, so it’s a good idea to rule out alternative causes when you experience depression symptoms.
If depression has caused you to harm yourself, consider suicide, or consider harming yourself in any way, call 988 immediately. That is the number for the National Suicide Prevention Lifeline.