Holistic Remedies for Depression

According to the National Institute of Mental Health, depressive disorders affect an estimated 9.5 percent of adult Americans per year, or 20.9 million people. They are the leading cause of disability among men and women of all ages in the United States and worldwide. Fortunately, depression is treatable. Despite the obvious popularity of medication, there are many people suffering from depression who would like relief, but would prefer not to be treated with drugs. The tips offered here are not a substitute for the advice of a physician.

Exercise

• It's well known that exercise boosts energy levels and affects mood. The Mayo Clinic reports that exercise "reduces feelings of depression and anxiety," as it stimulates brain chemicals that leave you happier and more relaxed than you were before you exercised. In addition to its myriad health benefits, exercise can also make you feel more attractive and confident.

  When depressed, it may be difficult to muster up the energy to exercise. In this case, it may help to set very small goals, initially--a 10-minute walk or jog, for instance--that will get you moving. The momentum of even a short amount of activity can effectively create an appetite for more of the same.

Set Up a (Manageable) Routine

• Depression can cause or be caused by lack of structure, or, on the other hand, by an excess of structure.

  If you don't have structure, and don't know how to fill your days, make a list of things to do. If the tasks on your list seem overwhelming, remember that you live just one day at a time--and, as with exercise, set yourself small goals. Make lists and determine what you can do each day.

  If you feel trapped and overwhelmed by your commitments, also remember that you live only one day at a time. Do what needs to be done for the day, and don't think further into the future than is necessary. If you need to take time off of work or from your commitments to rest and take care of yourself, do so. If you have children, arrange for care so that you can have a day to yourself. Your mental health is worth it.

Reach Out and Become Part of a Community

• Often depressed people isolate, which makes the depression worse, creating a terrible cycle. The importance of finding a community in which you can express your feelings and feel supported cannot be emphasized enough when it comes to depression. Studies have shown that people with strong support systems recover more quickly from disease and illness, and depression is no exception. Clubs, church groups, and online communities exist that welcome the opportunity to help people struggling with depression. Along the same lines, reading books written by others who have struggled and struggle with depression can be helpful, too, for recognizing that you're not alone.