Anxiety Mental-Wellness OPTI15

How to Fight Depression Naturally: 10 Solutions for Mental Wellness

Miss Tooba

June 20, 2025

Feeling depressed or grieving about challenging life circumstances, including losing your job or getting divorced, is normal. Depression, on the other hand, differs as it involves symptoms beyond grief and lasts for at least two weeks, almost every day.

Depressive disorders come in various forms. Major depressive illness, often known as clinical depression, is frequently referred to as just "depression," but it is the worst kind. Depression can worsen and persist longer if left untreated. In extreme situations, it may result in suicide or self-harm. The good news is that symptoms can be significantly reduced with the help of lifestyle changes and medications.

Exercise, calming herbal teas, aromatherapy, meditation, and the Emotional Freedom Technique (EFT) are all ways to promote a healthy and balanced mind.

Here is a thorough introduction to the top ten natural strategies to ease your depression:

1. Increased physical activity:

Participating in regular physical activity has advantages for both mental and physical health. Exercise increases the body's natural mood enhancers, endorphins, and lowers stress hormones like cortisol, according to research. Whether it's a quick run, walk, sports, stretching, weight training, or breathing techniques, find something you enjoy doing and include it in your daily routine. Try to move for at least half an hour most days of the week.

2. Eat balanced meals:

For mental health, a well-balanced diet full of vitamins, minerals, and other vital nutrients is needed. Your mood and energy levels can be stabilized by eating a range of fruits, vegetables, lean meats, and whole grains. Omega-3 fatty acids are especially good for brain function and can be found in walnuts and fish like salmon.

Moreover, mood swings and irritation can be avoided by drinking enough of water and avoiding sugar and caffeine.

3. Go outdoors:

Being in nature has a relaxing impact on both the body and the psyche. Hiking, gardening, or just taking a stroll in a park are examples of activities that can lower stress, elevate mood, and improve general well-being. Immersion in a forest setting, or "forest bathing ," has been demonstrated to suppress cortisol levels and strengthen the immune system.

4. Emotional freedom technique (EFT):

The Emotional Freedom Technique (EFT), also referred to as tapping, is a holistic therapy used to treat stress and anxiety that incorporates aspects of psychology and acupressure.

EFT involves focusing on a specific problem or emotion while tapping on particular acupressure sites on the body. This technique aids in the removal of emotional barriers, and research has indicated that EFT can dramatically lessen PTSD, anxiety, and depressive symptoms. Stress management and emotional well-being can be greatly improved by including EFT into your daily practice.

5. Taking herbal teas:

Herbal teas have been used to reduce tension and encourage relaxation since ancient times. Chamomile, well-known for its relaxing effects, helps lessen anxiety and enhance the quality of sleep.

Lavender tea is yet another great choice. With its calming scent and ability to reduce stress and anxiety, it is a great way to relax and decompress. Make it a daily practice to have a cup of herbal tea, particularly before bed or during stressful situations.

6. Aromatherapy:

Aromatherapy has drawn a lot of interest as an additional natural strategy to reduce depressive symptoms. It uses essential oils that are taken from plants and can affect mood and mental health mostly through topical application or inhalation. By altering brain chemistry and encouraging relaxation, some essential oils may help lessen depressive symptoms.

It has been studied that several fragrances, such as bergamot, lavender, and lemon balm, have relaxing properties that elevate mood and lessen tension. Aromatherapy can be used topically, internally, or through diffusers. Try a variety of perfumes to see which one suits you best, then add them to your routine for a natural mood enhancer.

7. Maintain sleep hygiene:

Good sleep is essential for mental well-being. Maintaining proper sleep hygiene can greatly enhance your mood and mental clarity. Limit screen time before bed, avoid caffeine in the evening, establish a peaceful environment, and maintain a regular sleep routine. Your mind and body can be ready for a good night's sleep by reading, having a warm (magnesium) bath, shutting off lights, or listening to relaxing music.

8. Set goals in life:

Most people feel embarrassed when discussing goals because they set unrealistic or unachievable objectives. A goal can be achieved if it is:

Something that is under your control (i.e., independent of others)
Controllable (not overpowering)
You find it realistic (not for others).

Setting goals and working to achieve it keeps people motivated and busy in their work. Depression occurs mostly when you are unable to achieve a goal. For that, one has to set a mindset of “what can I learn from it?” instead of hating oneself. It's important not to compare yourself with others, as everybody is unique in their own ways.

9. Practice meditation:

Meditation is a great technique for lowering stress, relaxing the mind, and improving mental health. Mood, attention, and emotional regulation have all been found to improve with regular meditation and mindful breathing exercises. Every day, set aside some time to sit comfortably in a quiet area and concentrate on your breathing.

Beginners may find guided meditation beneficial. To reap the full advantages of meditation, try to meditate regularly. Consistency is the key!

10. Schedule events:

Don't hold off till you're "in the mood." For instance, plan a healthy pastime each day or allow yourself a 30-minute "vacation." Just be sure to approach these tasks with the appropriate mindset (see Engagement). Additionally, cultivate thankfulness by focusing on the positive aspects of today rather than simply the negative ones. Think about maintaining a gratitude diary. Recognize that you do not have to minimize your issues to be thankful for what you have.

How common is depression?

Depression is widespread. According to research, depression affects around 7% of Americans annually. One in six Americans, or more than sixteen percent of the population, will suffer from depression at some point in their lives.

However, because many people do not seek medical attention for depressive symptoms and do not receive a diagnosis, researchers think these estimations are lower than reality.

About 4.4% of American children suffer from depression.

When should I see my healthcare provider about depression?

You should consult your doctor about depression if you have symptoms for the majority of the day, almost every day, for more than two weeks, such as chronic melancholy, loss of interest, or changes in eating and sleep patterns. Early intervention is crucial since depression seldom gets better on its own, and medication can stop symptoms from getting worse.

Your symptoms are not improving; instead getting worse.
It is affecting your ability to carry out day-to-day activities like work, study, or maintain relationships with family and friends.
You are thinking of suicide or self-harm. This situation is a medical emergency, and you should seek immediate help by contacting emergency services.
You are experiencing symptoms like hallucinations, delusions, or manic behaviour.
You have a history of mental health conditions like trauma.

Note that asking for assistance is a sign of strength. A diagnosis, treatment choices, and recovery support are all provided by your healthcare provider. Contact emergency services or a crisis helpline right away if you are experiencing a crisis or are contemplating suicide.

Conclusion:

Combating depression naturally requires a mix of self-care, supporting behaviours, and lifestyle adjustments. In mild to severe situations, these techniques can offer significant relief and enable you to actively participate in your mental wellness journey, but they cannot replace expert treatment. Small steps add up, so pick a few tactics that work for you and work your way up from there. You are never alone, and assistance is always available.