Advertising
Advertising

15 Natural Ways to Stop Feeling Depressed

15 Natural Ways to Stop Feeling Depressed

For many people, there are days where it’s a challenge just to get out of bed in the morning. They’re overcome with feelings of sadness and helplessness. Most of the time, these feelings stem from depression. Sadly, depression has become all too common in recent years. A survey from the National Center for Health Statistics shows that 11% of Americans 12-years-old and older take antidepressants. With more people turning to medication, some are looking toward more natural means to fight mild cases of depression. Here are some natural ways that can help you stop feeling depressed.

1. Remember the good times.

Thinking back on some of your past successes and happy moments can actually help you out of that funk. Positive thinking can alter your mood for the better and increase your serotonin levels. While thinking positive may be difficult while in the grips of depression, it’s an important first step to getting back on your feet.

2. Set a new routine.

If what you’re doing now for your daily routine isn’t working, try something different. The feeling of monotony from daily tasks can sometimes lead to depression, so changing things up is a must. That doesn’t mean you have to throw out your entire routine. Setting a schedule is still important to maintain structure in your life and help you get on track with what you need to do.

3. Be thankful.

Showing gratitude while depressed can be very difficult, but it’s one way to get out of that mindset. Being thankful will help you focus on what you have instead of what you don’t have or what’s going wrong in life. That change of attitude can help pull you from too many despondent thoughts.

Advertising

4. Change your surroundings.

If your surroundings are getting you down, it’s time to change them up. Rearrange the furniture in your room, open up the curtains to let in more sunlight, or repaint your room. Do what you can to make your surroundings look new and exciting.

5. Get enough sleep.

Lack of sleep can lead to depression. Depression can lead to lack of sleep. It’s a vicious cycle that’s tough to break. You can maintain a more structured sleep schedule by making sure to go to bed and get up at the same time every day. Don’t take naps and get rid of any distractions that may prevent you from getting the sleep you need.

6. Get exercise.

Getting up and moving can have some major positive effects on your mental state. Exercising releases endorphins into the body, which help to relax you and improve your mood. Getting some exercise can be as simple as going for a fifteen minute walk or adopting a more rigorous exercise regimen like Nu Skin’s TR90 program.

7. Know the cycle of depression.

Having the right knowledge to fight depression is key. Depression tends to follow a cycle involving the causes of stress, physical symptoms, behavior, and thoughts and feelings. One negative aspect in the cycle can lead to depression, so finding those things that are within your control can help you avoid depression before it hits.

Advertising

8. Do something new.

If what you’re doing every day still leaves you in a depressed state, go out and do something new. Take a class to learn a new skill, read that book you’ve always meant to pick up, volunteer in the community, or go to an art festival. Anything that breaks you out of the normal pattern of your life can do wonders for your mood.

9. Go outside.

Nature has a profound effect in creating a positive mood. Simply being exposed to sunlight can increase productivity, health, and happiness. Taking in the fresh air and enjoying a nice clear day makes it easier to overcome feelings of sadness.

10. Think beyond today.

It’s easy to focus on what today is going to bring, but looking beyond that to the big picture can help you keep things in perspective. It can help you understand that the sadness and depression you’re feeling will only last for a moment, while you still have big dreams to live for in the future.

11. Do something fun.

You know what activities bring you joy. If you’re feeling down, go do those fun things. Often life gets complicated and congested, but if you make the time to do something you enjoy, you’ll feel a lot better.

Advertising

12. Eat a healthy diet.

People in the grips of depression tend to eat junk food or overeat in general. Eating a healthy, balanced diet can do much to improve your mood. It doesn’t just have to be fruits and vegetables either. Chocolate has been shown to make people happy. You should also focus on fish, walnuts, spinach, and avocado since they have nutrients that can help lift you when you’re feeling down.

13. Spend time with friends & family.

Get out and socialize. Many times, depression leaves us with the desire to stay isolated, cutting ourselves off from the rest of the world, but that’s all the more reason to reconnect with friends and family. Those closest to you can provide loving support during your toughest times. Simply talking to them can help alleviate many of the symptoms you feel when depressed.

14. Set goals.

When you’re at your lowest point, you need something to work toward. That’s why goals can be very valuable in overcoming depression. The goals you set don’t have to be overly elaborate or complicated either. They can be as simple as going outside at least once a day or doing the dishes. Simple goals can also help you get into a new routine.

15. Avoid drugs & alcohol.

Drinking alcohol or doing drugs only make depression worse, yet many people turn to these options thinking they’ll provide relief. If you’re depressed, you need to stay as far from drugs and alcohol as possible.

Advertising

These are just a few of the many natural ways you can help yourself beat depression. As always, in the most serious of cases, you should seek professional help, but for mild depression, these suggestions could prove beneficial for making you feel happier and more content.

Featured photo credit: Depression via upload.wikimedia.org

More by this author

smartphone apps 15 Apps Everyone Should Have In the Phone How to Make Sense of Your Medical Bills in 5 Steps 6 Career Opportunities that Don’t Require a College Degree 4 Ways Hospitals Can Attract and Retain Talent in a Competitive Industry How Millennials Are Doing College Wrong

Trending in Communication

1 40 Acts of Kindness to Make the World a Better Place 2 6 Reasons Why You Should Think Before You Speak 3 How to Train Your Brain to Be Optimistic 4 How to Stop Living on Autopilot with Antonio Neves 5 The Gentle Art of Saying No For a Less Stressful Life

Read Next

Advertising
Advertising
Advertising

Last Updated on August 6, 2020

6 Reasons Why You Should Think Before You Speak

6 Reasons Why You Should Think Before You Speak

We’ve all done it. That moment when a series of words slithers from your mouth and the instant regret manifests through blushing and profuse apologies. If you could just think before you speak! It doesn’t have to be like this, and with a bit of practice, it’s actually quite easy to prevent.

“Think twice before you speak, because your words and influence will plant the seed of either success or failure in the mind of another.” – Napolean Hill

Are we speaking the same language?

My mum recently left me a note thanking me for looking after her dog. She’d signed it with “LOL.” In my world, this means “laugh out loud,” and in her world it means “lots of love.” My kids tell me things are “sick” when they’re good, and ”manck” when they’re bad (when I say “bad,” I don’t mean good!). It’s amazing that we manage to communicate at all.

When speaking, we tend to color our language with words and phrases that have become personal to us, things we’ve picked up from our friends, families and even memes from the internet. These colloquialisms become normal, and we expect the listener (or reader) to understand “what we mean.” If you really want the listener to understand your meaning, try to use words and phrases that they might use.

Am I being lazy?

When you’ve been in a relationship for a while, a strange metamorphosis takes place. People tend to become lazier in the way that they communicate with each other, with less thought for the feelings of their partner. There’s no malice intended; we just reach a “comfort zone” and know that our partners “know what we mean.”

Advertising

Here’s an exchange from Psychology Today to demonstrate what I mean:

Early in the relationship:

“Honey, I don’t want you to take this wrong, but I’m noticing that your hair is getting a little thin on top. I know guys are sensitive about losing their hair, but I don’t want someone else to embarrass you without your expecting it.”

When the relationship is established:

“Did you know that you’re losing a lot of hair on the back of your head? You’re combing it funny and it doesn’t help. Wear a baseball cap or something if you feel weird about it. Lots of guys get thin on top. It’s no big deal.”

It’s pretty clear which of these statements is more empathetic and more likely to be received well. Recognizing when we do this can be tricky, but with a little practice it becomes easy.

Have I actually got anything to say?

When I was a kid, my gran used to say to me that if I didn’t have anything good to say, I shouldn’t say anything at all. My gran couldn’t stand gossip, so this makes total sense, but you can take this statement a little further and modify it: “If you don’t have anything to say, then don’t say anything at all.”

A lot of the time, people speak to fill “uncomfortable silences,” or because they believe that saying something, anything, is better than staying quiet. It can even be a cause of anxiety for some people.

When somebody else is speaking, listen. Don’t wait to speak. Listen. Actually hear what that person is saying, think about it, and respond if necessary.

Am I painting an accurate picture?

One of the most common forms of miscommunication is the lack of a “referential index,” a type of generalization that fails to refer to specific nouns. As an example, look at these two simple phrases: “Can you pass me that?” and “Pass me that thing over there!”. How often have you said something similar?

Advertising

How is the listener supposed to know what you mean? The person that you’re talking to will start to fill in the gaps with something that may very well be completely different to what you mean. You’re thinking “pass me the salt,” but you get passed the pepper. This can be infuriating for the listener, and more importantly, can create a lack of understanding and ultimately produce conflict.

Before you speak, try to label people, places and objects in a way that it is easy for any listeners to understand.

What words am I using?

It’s well known that our use of nouns and verbs (or lack of them) gives an insight into where we grew up, our education, our thoughts and our feelings.

Less well known is that the use of pronouns offers a critical insight into how we emotionally code our sentences. James Pennebaker’s research in the 1990’s concluded that function words are important keys to someone’s psychological state and reveal much more than content words do.

Starting a sentence with “I think…” demonstrates self-focus rather than empathy with the speaker, whereas asking the speaker to elaborate or quantify what they’re saying clearly shows that you’re listening and have respect even if you disagree.

Advertising

Is the map really the territory?

Before speaking, we sometimes construct a scenario that makes us act in a way that isn’t necessarily reflective of the actual situation.

A while ago, John promised to help me out in a big way with a project that I was working on. After an initial meeting and some big promises, we put together a plan and set off on its execution. A week or so went by, and I tried to get a hold of John to see how things were going. After voice mails and emails with no reply and general silence, I tried again a week later and still got no response.

I was frustrated and started to get more than a bit vexed. The project obviously meant more to me than it did to him, and I started to construct all manner of crazy scenarios. I finally got through to John and immediately started a mild rant about making promises you can’t keep. He stopped me in my tracks with the news that his brother had died. If I’d have just thought before I spoke…

Read Next