Maintain Your Prana Levels
According to yoga and ayurveda, depression is caused when there is a decrease in ones level of prana, or life force energy. In order for the body and mind to function properly, prana must be flowing freely. When your prana or life force fluctuates, your mind is also more susceptible to a roller coaster of emotions. When prana is high, we experience joy, enthusiasm, creativity, and energy and enthusiasm to live. When it is diminished, we experience many symptoms of depression, like the loss of desire to participate in activities we used to love, loss of interest and pleasure in life, fatigue, irritability, insomnia, loss of appetite, feelings of worthlessness, poor concentration, self doubt, and an increase in anxiety.
There are many sources to increase, maintain and sustain your prana level, and these could be broadly classified into four major categories:
Learn more about Sudarshan Kriya and the Happiness Program.
Try It Find A Meditation Expert
Curious about mindfulness meditation? The best way to learn is with an experienced teacher, says Goyal. Learning to observe your mind, thoughts and emotions without judging yourself can be challenging.Find a class near you by checking on the web, with local hospitals or with your health care providers.
Meet Yourself Where You Are
Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.
The key to navigating depression is to be open, accepting, and loving toward yourself and what youre going through.
Every day with this disorder is different. Its important to take your mental health seriously and accept that where you are right now isnt where youll always be.
Read Also: How To Help A Person With Postpartum Depression
How Can You Stop Hot Flashes Quickly
Stay cool with breathable clothing and bedding to help reduce or stop hot flashes. Stress and certain foods, such as spicy foods, caffeine, and alcohol, can also trigger hot flashes.
Keep a journal to find out what may make your hot flashes worse, and work to avoid those triggers whenever possible. With some trial and error, you will find your rhythm and what works for you.
Caffeine Should Be Used In Moderation
Caffeine is found in coffee, tea, soda, and even chocolate. It’s acceptable to have a moderate quantity of caffeine in the morning if you prefer it but limit your caffeine intake after a late afternoon to prevent disrupting your sleep.
If you depend on caffeine, gently reduce your intake to prevent the unpleasant symptoms of caffeine withdrawal. Instead of reaching for a Coke or a cup of coffee, take a quick stroll around the block.
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Try To Identify The Triggers
Does your job wear you out mentally? Is your friends circle creating any pressure on you? Is any part of your body troubling you a lot? Be honest with yourself. If you find any trends in things that trigger the terrible feeling in you, make a note. Try to get to the root of it by yourself or by discussing it with your therapist.
How To Stop Being Depressed
Be patient and compassionate with yourself. For someone with depression, even the smallest tasks can seem impossible. On some days, if you cant find the energy to go for a walk, then just stand outside for a little while and get some fresh air. If you cant make a healthy meal for yourself, try to eat a piece of fruit. If you are finding yourself unable to sleep, consider learning meditation or other relaxation techniques. If you are sleeping all the time, consider and find out ways to spend less time in bed. These things may not make your depression go away, but they may make your day feel a lot more easier.
Whether you are able to do all the above or not, it is important for you to make sure to limit or curtail alcohol or substance use or abuse. Use of these substances may worsen your symptoms of depression or interfere with your prescribed medications.
Take care!
This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Sri Sri Yoga Teacher, YACEP, Art of Living Teacher, NYU Post Graduate Medical School approved Yoga-CME retreat facilitator, Mind-Body Wellness Writer, Homeopath
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Steer Clear Of Alcohol
Drinking alcohol may take the edge off at first, since its a natural sedative. However, suggests theres a link between anxiety and alcohol consumption, with anxiety disorders and alcohol use disorder occurring hand-in-hand.A 2017 review that looked at 63 different studies showed that decreasing alcohol intake can improve both anxiety and depression.
Heavy drinking can interfere with the balance of neurotransmitters, which can be responsible for positive mental health. This interference creates an imbalance that may lead to certain symptoms of anxiety.
Anxiety may temporarily increase in early sobriety but can improve in the long run. Alcohol has also been shown to disrupt your bodys natural ability to sleep by interfering with sleep homeostasis. And as well later point out, a good nights sleep is incredibly helpful when combating anxiety.
Physical Activity As A Natural Depression Treatment
Regular exercise is another natural depression treatment with results comparable to antidepressant medication, but without the side effects. Instead, moving your body comes with a big bag of pleasant consequences:
- Increased protection against depression, Alzheimers and other diseases
- Money left in your wallet
You dont have to spend hours at the gym to get out of depression. Its best to find physical activities that you enjoy and make them a part of your everyday life. 3-4 workouts a week is enough to protect yourself from depression and to recover from it. You dont have to take a spin class, but its important to work up a sweat and get your heart rate up.
The biggest problem with this natural depression treatment is that it can be difficult to find the motivation for it when depressed. Its almost like a cruel joke that when youre experiencing the lowest amount of energy, youre supposed to sweat and pant and jump to get out of it. So, its a good idea to learn a few tricks for an easier start. If you want to know more about how to build a treatment routine that lasts, check out All you need to know about exercise and depression.
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Psychotherapy As A Natural Depression Treatment
Talk therapy with a licensed psychologist is as effective as antidepressants for treating depression. That means about half of patients who complete a course of psychotherapy fully recover from depression. And of course, you dont have to deal with the uncomfortable side effects that come with a pill.
Another good thing about talk therapy is that you get to share your story with an empathic person who actually knows what you can do to improve your situation. Its not just nodding and listening. Talk therapy is all about doing. Making changes. And the skills you learn from your therapist, youll be able to use in all sorts of situations for the rest of your life.
Psychotherapy comes in many different forms, for example:
- Cognitive Behavioural Therapy ,
- Interpersonal Psychotherapy
- and Acceptance Commitment Therapy .
So dont give up if the first method you try isnt working for you. Maybe another one suits you better. Also, its perfectly alright to switch therapists if you dont feel comfortable with the first one you visit. If you have the option, my suggestion is to visit three psychologists for a first session and choose the one you like the best.
If you dont want to leave the house and go visit a clinic, search for psychotherapists or psychologists who offer online sessions. My Online Therapy offers face-to-face video sessions with highly qualified psychologists.
Know That Today Isnt Indicative Of Tomorrow
Internal emotions and thoughts can change from day to day. Tracking experiences through journaling or keeping a mood diary can help to remember this.
If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you havent lost tomorrows opportunity to try again.
Give yourself the grace to accept that while some days will be difficult, some days will also be less difficult. Try to look forward to tomorrows fresh start.
Read Also: How To Stop Feeling Anxious And Depressed
Does Insurance Cover Alternative Therapies For Depression
Many alternative therapies are not covered by insurance. You might have to pay out-of-pocket. However, there are free resources where you can learn about yoga and meditation, and you can exercise on your own . Do some research about resources in your community and ask your healthcare provider for referrals.
Could Meditation Be Right For You
If you suspect you have depression, see your primary care doctor to rule out other causes of your symptoms and get a treatment plan. If your doctor prescribes an antidepressant, keep taking it. Dont stop on your own, Goyal says. You can add meditation and see how you feel after a few months of regular practice. The best way to get started is by taking a class.
Though based on ancient Buddhist traditions, mindfulness meditation is secular, not religious, Goyal says. Anyone can practice it. It doesnt conflict with religious faith or spiritual beliefs.
#TomorrowsDiscoveries: How the Brain Processes Incentives and Rewards | Vikram S. Chib, Ph.D.
Johns Hopkins researcher Vikram S. Chib studies the way incentives and rewards work in the brain and how this can lead to breakthroughs in depression treatment.
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Individual Or Group Therapy
When you hear the word therapy you might automatically think of one-on-one sessions with a therapist. However, group therapy can be very useful in depression treatment as well. Both group and individual therapy sessions usually last about an hour. What are the benefits of each? In individual therapy, you are building a strong relationship with one person, and may feel more comfortable sharing some sensitive information with one person than with a group. You also get individualized attention.
In group therapy, listening to peers going through the same struggles can validate your experiences and help build self-esteem. Often group members are at different points in their depression, so you might get tips from both someone in the trenches and someone who has worked through a challenging problem. As well as offering inspiration and ideas, attending group therapy can also help increase your social activities and network.
When the going gets tough in therapy
Reduce Refined Sugar And Processed Foods
A diet high in refined carbs and sugar can cause sharp rises and dips in blood sugar, making you feel tired and irritable. This may worsen the physical and mental symptoms of menopause.
In fact, one study found that diets high in refined carbs may increase the risk of depression in postmenopausal women .
Diets high in processed foods may also affect bone health, especially if these foods are replacing the nutrients you need from a daily balanced diet.
A large observational study found that among women ages 50 to 59, diets high in processed and snack foods were associated with poor bone quality .
Summary
Diets high in processed foods and refined carbs are associated with a higher risk of depression and worse bone health in postmenopausal people.
Eating regular meals may be important when youre going through menopause.
Irregular eating may make certain symptoms of menopause worse and make weight management more difficult.
A yearlong weight management program for postmenopausal women found that skipping meals was associated with 4.3% less weight loss .
Summary
Irregular eating may cause some symptoms of menopause to worsen. Skipping meals may also hinder weight loss and management during postmenopause.
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Find Reasons To Laugh
Watch a funny TV series, go and watch a standup comedy show, hang out with funny people, dont shy away from cracking jokes. Find reasons to smile and laugh as often as you can. You do not have to put a smile on your face because others expect you to. You do not have to pretend. Find real reasons because smiling or laughing shouldnt have any pressure or stress attached to it. More often than not, itll feel like you have forgotten how to smile. It is okay. Tell yourself that it is not the end of the world. Smiling and laughing out loud are two of the most important natural remedies for depression.
Also Read: Health Benefits of Laughing
An Important Note On Legality
Psychedelics are still illegal in the majority of states and countries around the world. There are some exceptions in clinical settings. To locate an upcoming study near you, refer to the Multidisciplinary Association for Psychedelic Studies .
Due to something called the gut-brain axis, research shows that a healthy diet is linked with reduced symptoms of depression.
Vitamins and minerals linked with lowered depression can be found in a variety of ingredients. These include:
- citrus fruits for vitamin C
- dark chocolate for magnesium
Also Check: How Does Depression Affect Someone
Diet As A Natural Treatment For Depression
A well-nourished body is better at handling stress, recovering from illnesses and difficult life events. The gut microbiome actually communicates with the brain through the gut-brain axis, making diet an effective natural treatment for depression.
World-leading expert on diet and mental health, Professor Felice N Jacka, has studied the effects of the traditional Mediterranean diet on depression. The SMILES trial showed that 30% of depressed participants recovered from depression just by changing their eating habits.
So what should you eat to reduce depression?The antidepressant diet includes whole grains, fish, vegetables, fruit, berries, nuts, seeds and, of course, the unrivaled cold pressed olive oil.
The best way to start treating depressive symptoms is to add:
Youll find a lot more information and the full recipe for an antidepressant diet here: An easily digested guide to diet and depression.
Psychotherapy For Depression Treatment
If there is no underlying medical cause for your symptoms of depression, talk therapy can be an extremely effective treatment. What you learn in therapy gives you skills and insight to feel better and help prevent depression from coming back.
There are many types of therapy available. Three of the more common methods used in depression treatment include cognitive behavioral therapy, interpersonal therapy, and psychodynamic therapy. Often, a blended approach is used.
Some types of therapy teach you practical techniques on how to reframe negative thinking and employ behavioral skills in combating depression. Therapy can also help you work through the root of your depression, helping you understand why you feel a certain way, what your triggers are for depression, and what you can do to stay healthy.
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Natural Relief For Depression
The lows of depression dark moods, lack of energy, loss of joy affect many people at some point in their lifetime. Now, a Johns Hopkins review of research suggests meditation deserves a place among the therapies shown to lift mild to moderate depression symptoms.
Meditation has been studied for decades, but we wanted to know if it was really better than the placebo effect, says Johns Hopkins expert Madhav Goyal, M.D., M.P.H. So he and a team of researchers reviewed 47 meditation studies, involving 3,515 volunteer patients, most of whom were not suffering from clinical depression or clinical anxiety.
Their conclusion: Meditation appeared to provide as much relief from some depression symptoms as other studies have found with antidepressants, Goyal says. Volunteers who took an eight-week meditation course experienced a 10% to 20% improvement in depression symptoms and a 5% to 10% improvement in anxiety symptoms. Meditation also showed similar promise to reduce pain.
Goyal notes that a 2021 review of 136 trials looked at the effects of mindfulness-based programs for depression on more than 11,000 people who did not have a medical diagnosis. The results of that review were similar to the ones we found, he says. Mindfulness-based programs reduced depression to roughly the same degree when compared with an active control.
Ok Im Feeling Depressed So Now What
Now that you know the symptoms of depression, some positive coping skills can be useful. All of the following techniques are supported by scientific research and medication prescribers like psychiatrists and these skills are frequently recommended as important parts of treatment even for patients who continue to take antidepressant medications.
WARNING: Do not suddenly go off your prescribed antidepressant medications without first talking to your medical provider. Discuss any questions or concerns about the side effects of your medications with your provider.
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When To Seek Depression Treatment
Holistic, natural remedies for depression can always be something you consider, but its important to keep in mind that with a lack of research for these natural remedies, evidence- based therapies and treatments might be something to consider. Depression can, and typically does worsen over time without treatment, whether thats a medical treatment like prescription medication or natural depression treatment.
If you are experiencing symptoms of depression that have lasted longer than two weeks, and if theyre interfering with your ability to function daily, you might need to reach out for help.
If youre having thoughts of self-harm or suicide, you should get help immediately. The Suicide Prevention Lifeline is always available.