Depression is a very common, yet serious, mental illness that can alter the way you feel, act, and think. Depression affects many people, but it is very treatable through medicine, counseling, and home aids. Home remedies for depression can also help.

Symptoms

There are a number of symptoms that you can watch for whether in yourself or in a loved one. Some symptoms include the following.

• Fatigue
• Sleeping too much or not enough
• Feelings of guilt, sadness, and or worthlessness
• Losing pleasure or interest in activities that had been enjoyed
• Trouble with focusing and or making decisions
• Changes in weight
  • Loss of appetite
  • Gaining weight without trying  
• Thoughts or considerations of suicide and death

If you notice the symptoms in a loved one, talk to them and make sure they know that they are loved and that you are there for them should they want or need you. If you notice the signs in yourself, do not be afraid to reach out to a care provider or a trusted family member for help.

 

Causes

There is no sure cause of depression. It can appear on its own as a showing of drug usage, unbalanced brain chemistry, a side effect or symptom of something else, genetics, a result of a different health problem, environmental situations, poor nutrition, or stress.   

 

Home Remedies for Depression

 

1. Omega-3 Fatty Acids

Through different studies, it has been found that countries or areas with a greater consumption of fish have lower depression rates. This has been tracked to the omega-3 within the fish. You can get omega-3s in fish oil pills or by eating fish like tuna, sardines, salmon, and anchovies. Other studies have shown that pairing an antidepressant with omega-3 makes the antidepressant work better.

 

2. St. John’s Wort

This herb is used for a great number of things, including. worrying; trouble sleeping; sadness; and anxiety or nervousness. While St. John’s wort might not do all that much to help severe depression, it has been found to help moderate and mild depression. You have to be patient with St. John’s wort as it can take between four and six weeks to kick in.

There are a couple of precautions to keep in mind if you plan on using this herb. This herb in cause interference with over-the-counter medications for AIDS, HIV, and depression.

 

3. Folic Acid

People who have low levels of folic acid (a form of vitamin B) are more likely to have depression or their antidepressants take longer to work and do not work as well. Folic acid is pretty easy to get into your diet. You can take supplement pills, eat more fortified grains, fruits, leafy green veggies, and beans.

It’s best to avoid soda entirely and use alcohol only in moderation[/caption]

 

6. Vitamin B6

Vitamin B6 is important because it plays a large role in the making of dopamine (the neurotransmitter that helps make you happy) and serotonin. Not a lot of people have a B6 deficiency, but getting a little more is not going to hurt you. You can vitamin B6 in a lot of the foods from which you can get folic acid.

 

7. Light Therapy

One of the underlying causes of depression is seasonal affective disorder or SAD. SAD normally happens when you do not get enough sun in the fall and winter months. If you think that might be the case you if you know that have SAD, then you might want to look into a lightbox. A lightbox is a little device that projects a light with rays that similar to ones you get from the sun. You only need to use the lightbox for 20 minutes to a half a day.

 

8. Get Up and Move

Getting enough exercise can wonders for depression because it gets everything in the body going and that includes the chemicals in the brain. You can do heavier stuff like weight lifting or you can lighter things like tennis, walking, dancing, or even gardening or yoga. You only need to do 30 minutes five days a week.   

 

9. Zinc

Having low amounts of zinc in the body can increase depression. Getting more zinc into your body (25 mg a day for 12 weeks is suggested) can help your body to be more receptive towards omega-3 and can help to lift your depression. Most meats and vegetarian protein sources are rich in zinc.

 

10. Keep a Diary

Some doctors suggest keeping a diary of everything that happens throughout the day. The diary can help you to get some more troubling emotions out of your system while also reminding yourself that good and happy things can and will keep happening. Seeing that happy and good things still happen can help to lift your mood a bit.

 

11. Support Groups

A support group can be seen as an interactive dairy. Support groups are usually free or at least very cheap. The group lets you talk freely about what you are free and will hopefully show you that you are not alone with what you are going through and there is nothing to be ashamed with what you are feeling.

 

12. Meditation

Most people assume that meditation is be used for easing anxiety, but it can help with much more than that. Meditation is used to clear the mind for at least a little while. If your depression has gotten a little better, then you should seriously consider trying meditation. Meditation, through varying studies, has been found to keep depression from making a comeback or at least from coming back as strongly.

 

13. Yoga

Yoga is another calming activity that can help the varying symptoms of depression. It can help with hostility, the general feeling of sadness, getting more sleep, anxiety, energy levels, and just overall well being. You can take yoga classes or follow along with videos online at home.

14. Saffron

Saffron is a plant that has been found to increase levels of different chemicals in your brain, including serotonin. The plant can help to weaken different symptoms of depression.

It should be noted that are a couple of minor side effects that some people have. The most mentioned ones are sexual dysfunction and sweating.

 

15. SAMe

SAMe is short for s-adenosylmethionine which aids in the creating or synthesis of your brain’s neurotransmitters. Some studies have shown SAMe to be just as effective as other antidepressants with the benefit of fewer side effects.

 

16. Lavender Oil

Lavender oil is one of the best things you can use to help yourself sleep. You can use aromatherapy through oil diffusers that plug into the wall or through oil diffusing jewelry. In some places, you can even get a special kind of lavender oil that you can take orally.

 

17. Rosemary

This is a herb that many people add to their cooking. Rosemary is not just a good seasoning, but it is also good for treating depression and seasonal affective disorder. The different compounds in rosemary that helps are salvigenin, rosmanol, and circimartin. You can use rosemary to season potatoes, different kinds of meats, veggies, and cooking oils.

 

18. Balanced Diet

Getting a balanced diet it one of the best ways to ensure that you get the vitamins, minerals, and everything else you are going to need to keep your mood, appetite, energy levels, and even neurotransmitters in check. Getting a balanced diet can also keep overall inflammation down and keeping inflammation can further help the neurotransmitters in your brain.

One most suggested diets out there is the Mediterranean Diet. The Mediterranean diet includes a lot of leafy greens, herbs spices (namely parsley, oregano, and rosemary), olive oil, no or little red meats, whole grains, beans, fish, legumes, tea, and coffee.

 

19. Vitamin D3

Vitamin D3 is one of the vitamins that can hugely help to ease things like SAD (seasonal affective disorder), mood swings, and depression. You can take vitamin D3 supplement pills or you get the vitamin from foods like fish, oyster, cod liver oil, egg yolks, fortified foods, and mushrooms.

 

20. Roman Chamomile Essential Oil

Roman chamomile can do wonders for your sleep habits and anxiety. Getting enough sleep is important because that can balance your hormones which in turn can help to lessen your depression.

 

21. Selenium

Selenium is a trace mineral that your body needs enough of. This mineral is important for the body because not having enough of it can lead to depression, anxiety, and tiredness. You can get selenium from brazil nuts, sunflower seeds, tuna, oysters, and swordfish.

22. Back Up on the Sugar

A sugar high might not seem like a bad idea, right? The sugar can pick you up for a little bit, but when the sugar high crashes, it can leave different levels in your body messed up and can leave you feeling worse than you were in the first place. Some sugar is okay, just do not over do it.

 

23. Laugh

Laughing might seem like the hardest thing to do when you are fighting depression, but laughing can really help you. Laughing triggers endorphins that can help cheer you up. Find a sitcom, spend some time with friends, go to the movies, or find some old comic books.   

 

24. Bergamot Oil

Bergamot oil is used through aromatherapy to limit the number of stress hormones that are released in a worrisome setting. By limiting the stress the release of the stress hormones, you should have less trouble with both depression and anxiety.      

 

Depression, if it goes untreated, can make it worse and can cause other issues. If you think that you or a loved one have depression, speak out. There is nothing wrong or weak with reaching out for help. Do not try to ignore depression. If you have suicidal thoughts, talk to someone or contact a crisis hotline.

 

Sources

https://www.healthline.com/health/depression/essential-oils-for-depression#research

https://health.howstuffworks.com/wellness/natural-medicine/home-remedies/home-remedies-for-depression1.htm

https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d#section1

https://mentalhealthfood.net/13-herbs-for-treating-depression-and-anxiety/

https://www.health.com/depression/12-nondrug-remedies-for-depression?slide=69249#69249

https://www.healthline.com/health/depression/herbs-supplements#see-your-doctor

https://www.verywellhealth.com/natural-treatments-for-depression-89243

https://www.verywellmind.com/common-causes-of-depression-1066772

https://www.psychiatry.org/patients-families/depression/what-is-depression