Depression can be defined as a major mood disorder that affects how we feel, think, and behave. It can be characterized by a persistent sadness, a lack of interest in previously enjoyed activities, and significant behavioral changes such as trouble concentrating, lack of sleep, and agitation. Rejection, loss of a loved one, and stress can trigger depressive episodes. Here we discuss some home remedies that may help lessen depression symptoms:
1. Light therapy
The body produces serotonin, a brain chemical that influences mood, when it is exposed to sunlight. Once the body stops being regularly exposed to sunlight, serotonin levels drop, leading to fatigue and sadness. This is especially common during the winter. Exposure to enough sunlight can therefore reduce the frequency of depressive episodes, especially during the winter. For example, taking morning walks can help with insomnia or oversleeping during an episode. You can also try supplementing your time outdoors with light therapy lamps, which allow you to mimic sun exposure while indoors.
2. Exercise
Regular exercise is one of the most inexpensive ways to take care of your body and improve your mental health. For example, the brain releases chemicals that elevate your mood when you participate in aerobic exercise. Regular workouts can include a morning or evening walk or run, playing your favorite sport, or dancing.
3. 5-HTP
5-HTP stands for 5-hydroxytryptophan, which is a chemical byproduct of L-tryptophan. The body naturally produces 5-HTP. However, if necessary, you can also purchase it as a health supplement. It works in the nervous system and the brain by increasing serotonin production. This is a good remedy for patients struggling with anxiety and insomnia.
4. Folic acid
Folic acid is a form of vitamin B that, mainly, helps the body produce healthy new cells. Folic acid is found in fruits, fortified grains, green leafy vegetables, and beans. As such, lack of a properly balanced diet can affect the levels of folic acid in the body. Increasing your folic acid intake, whether through diet or through supplementation, can boost the effectiveness of antidepressants.
5. Proper diet
Having a proper diet usually includes reducing your intake of sugary foods and avoiding alcohol. Sweets can give you momentary happiness by raising your blood sugar levels, but they can later affect your mood when your blood glucose level drops. Similarly, alcohol may relax you for a short period of time, but it can later cause anxiety, mood swings, and insomnia.
6. Mediation
Mediation is an ancient art that involves remaining silent for a while so that you can deal with your thoughts. Learning to meditate, in particular, how to perform the breathing techniques involved, can calm your mind and affect your mood. Patients that struggle with anxiety often experience good results from practicing meditation.
7. Getting adequate sleep
A common symptom of depression is the disruption of a person’s sleep cycles—either they sleep too much, or they experience insomnia. Therefore, creating a sleep schedule and sticking to it can be a step in the right direction for those with depression. Getting a healthy amount of sleep can reduce stress levels and keep the body healthy.
8. Journaling
Journaling can be an effective method of dealing with anxiety and stress. Journaling involves writing down all your feelings without judgment. By writing down how you feel, you can understand your emotions better. You also can keep track of what you learn and any improvements or setbacks as you journal.
9. Yoga
Yoga is a spiritual and physical practice that originated in India that involves a series of breathing techniques and body poses meant to calm the body and release stress. Yoga is suitable for patients with high stress levels, mood swings, and anxiety. Yoga can also help soothe chronic pain.
