Depression

Depression is a condition that can range from mild to severe and shouldn't be ignored.

This condition can strike men, women, and children of any age and can be triggered by life events, hormonal changes, stress, trauma, and genetics.

Depression is more than feeling sad or having temporary emotional lows. Depression is prolonged sadness, hopelessness, withdrawal, and lack of interest or enjoyment in fun activities. Depression disrupts life, relationships, and overall mental and physical functioning.

Symptoms of Depression

  • Low mood or persistent sadness
  • Loss of interest in activities
  • Increase or decrease in appetite and weight
  • Sleep issues (insomnia or oversleeping)
  • Lack of energy or lethargy
  • Feelings of hopelessness, worthlessness, or excessive guilt
  • Difficulty concentrating
  • Restlessness
  • Thoughts of death or suicide
  • Physical Symptoms: include insomnia or excessive sleeping, change in diet, extreme fatigue, headaches, stomach pain, or other pain that can't be explained.
  • Behavioral Symptoms: include avoidance of enjoyable activities, difficulties with concentration and decision-making, and personal hygiene or grooming problems.
  • Emotional Symptoms: include sadness, low mood, thoughts of death, or suicidal thoughts.

Causes of Depression

There are many causes of depression. Sad events or stressful circumstances can bring on depression, like trauma, the death of a family member, or breaking up with a significant other. There may be a family history of depression. It could come about from substance abuse or a medical condition.

The cause of depression is not always easily recognized. Problems in life can build up for years which causes feelings of sadness and lead to depression. Because the symptoms are so general, it can be easy to ignore the emotional signals until feelings become heavy enough to cause an emotional crash signaling the onset of depression.

Home Remedies and Natural Cures for Depression

While home remedies can complement professional treatment for depression, they are not a substitute for medical care. If you or someone you know is experiencing depression, seek guidance from a mental health professional. That being said, here are some self-care practices and home remedies that can potentially help alleviate mild symptoms of depression and promote overall well-being

If your sadness worsens, please seek guidance from a medical professional. There are many medications on the market that a professional can prescribe to help lessen the effects of depression.

Limit Alcohol/Nicotine/Caffeine/Other Drugs

When under stress, commonly abused substances are not your friend, even though they may feel like it, and many use them as a crutch when times are hard. Excessive alcohol, nicotine, and caffeine harm your health and are not a good coping strategy for depression. Rebound effects from chemical excess negatively impact sleep, making thought processes and memory recall more difficult for your brain. Get help if you are addicted to drugs or medication, as they contribute to the problem if not outright cause depression in the first place. 

Denial and addiction are serious problems in themselves. Problems become more difficult and even compound when substances are abused. Abstinence, when necessary, and moderation in all things are key.

Exercise

One of the best natural cures for depression is exercise. Physical activity causes your body to produce "feel-good" chemicals called endorphins, and is good for you. Exercise is a stress reliever and helps reduce feelings of depression. Outdoor activities have the added benefit of exposure to natural sunlight, which helps improve mood and balance sleep patterns. Self-esteem also improves when a few pounds are lost from the extra activity.

Healthy Diet

A diet containing whole grains, fruits, vegetables, lean proteins, and healthy fats supports healthy brain function and promotes overall well-being. A lack of B vitamins is thought to contribute to depression because they help to produce chemicals that affect mood, among other things. Find a high-quality vitamin supplement that supports overall health to complement the healthy food in your diet. Avoid processed or fast foods and limit high-fat, high-salt, and sugary snacks.

Sleep, Relaxation, and Meditation

Prioritize sleep and ensure you get at least 7 hours each night. Try and keep a regular sleep schedule. Sleep is crucial for brain and body function and rejuvenation. Take time for yourself to destress, relax and rejuvenate and just be. Adding various relaxation and meditation practices to your everyday routine can be a helpful remedy for depression.

Aromatherapy Massage

Aromatherapy itself is very relaxing. Using essential oils or aromatherapy scented candles creates a calming atmosphere. Aromatherapy massage can be a complementary treatment to help alleviate the symptoms of depression. It works much the same as relaxation and meditation, as it calms your nerves and gives you a feeling of well-being. Essential oils with uplifting properties, such as lavender, bergamot, orange, frankincense, rosemary, and rose, benefit mood.

If you want to try other kinds of aromatherapy besides massage, add essential oils to the bath, a diffuser, vaporizer, or sprinkle on your pillow.

Essential Oils

Lavender flowers and extracts have been used as a natural remedy for centuries to help treat mild symptoms of anxiety and depression. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/. Other aromatherapy essential oils that may help are Rose Otto, Bergamot, Rosemary, Roman Chamomile, and Geranium.

Essential Oils can be used in several ways:

  • Diffuse at Bedtime: Add 4-10 drops of lavender oil to a diffuser to help promote sleep. Use the number of drops you prefer for the scent strength.
  • Add to a Warm Bath: A warm bath with lavender can help with relaxation and stress relief. Mix 6 to 8 drops in the bath and lie back and enjoy the benefits of lavender.

Fish Oil/Omega 3

Fish oil or flax seed oil containing omega-3 fatty acids do not prevent depression but might help improve mood and enhance the effectiveness of antidepressant medication.

Check the Medicine Cabinet

The side effects of your medications may interact with each other and cause depression. Talk to your doctor and see if stopping or changing medications may be the answer you are looking for.

SAM-e

SAMe is a natural compound that helps produce neurotransmitters like serotonin, dopamine, and norepinephrine. Studies suggest it could be a supplement for treating depression by increasing brain neurotransmitters, improving mood, and reducing depressive symptoms.

St. John's Wort

St. John's wort is an herbal supplement used to ease mild to moderate depression. It works by affecting neurotransmitter levels in the brain that help regulate mood. Herbal supplements can interact with prescription medication, so talk to your doctor if you take this remedy, especially if you are taking prescription antidepressants.

Help Others

Volunteering is a great way to help others and improve your mood. Local food banks, homeless shelters, soup kitchens, and even libraries need people with a few hours to spare. Helping others feels good and provides a broader perspective on the troubles you are dealing with -specifically, that you are not alone and everyone has difficulty at one time or another. Join the local rotary club to connect with people who enjoy helping others. You will grow your community and increase your social connection with positive people.

More Ways to Help Depression

More things that can help with depression:

  • You may not feel like it but try and do something new outside the house.
  • Make time for the things you enjoy.
  • Interact with positive people that lift your mood.
  • Make an effort to notice the good things you and others are doing.

Cautions

It's important to note that depression is a medical condition, and seeking help is crucial. It's treatable through various methods, including therapy (such as cognitive-behavioral therapy), medication, lifestyle changes, and support from loved ones. If you or someone you know is experiencing symptoms of depression, reaching out to a mental health professional or a medical doctor is recommended to receive a proper diagnosis and treatment.