Overcome Depression Naturally with Science-Backed Lifestyle Changes

Depression can be a devastating and all-encompassing experience. It is much more than feeling down or blue; it can rob people of their daily joys and physical complications. Thankfully with understanding care and support, relief from depression symptoms is possible, reminding us there is light at the end of any dark tunnel. 

When managing depression, making small lifestyle changes can make a big difference.

1. Regular exercise

Caring for your emotional well-being is so important, and physical exercise can be one great way to do this. Half an hour of moderately intense activity, such as going for a brisk walk or cycling, releases endorphins into the brain that help improve mood and reduce depression symptoms. If you're not used to regular exercise, start small - 10-15-minute sessions are perfect! And remember, it's also essential to find something just right for you; pick out activities you enjoy, like sports classes or even exploring different places in nature while walking. Exercising will boost your mental health, support sound sleep quality, and improve overall self-esteem.

2. Eating a Well-Balanced Diet

Eating a nutrient-rich diet, such as the Mediterranean-style one emphasising fruits, veggies, whole grains and healthy fats, is essential to mental health. Essential fatty acids like omega 3s are known for their powerful impact on brain health and have been found in studies to reduce symptoms of depression when present at ideal levels in the body. Ensuring your meals include these delicious supportive foods can help regulate blood sugar, affecting mood, as excess processed and sugary foods can significantly impact our well-being. Not only are they linked to increased inflammation, but this fuel could even cause feelings of depression.

3. Sleep

Sleep and mental health both influence one another greatly. Quality sleep can help maintain the balanced production of mood-regulating neurotransmitters, reduce stress by fighting off inflammation, and even battle depression to break the domino effect that ensues when insomnia becomes a comorbidity with it.

 To make sure you're getting enough restful sleep each night to keep these benefits going strong, aim for a regular 7-9 hours by establishing a consistent bedtime routine that includes no late-night caffeine or electronics close to lights out! 

4. Connections 

It's easy to feel overwhelmed and alone when faced with depression, but having a solid social support system can make all the difference. Reconnecting or building relationships, such as talking about your feelings openly and spending time with supportive friends and family members, not only provides comfort during hard times but also helps relieve stress levels and boosts self-confidence - ultimately creating an uplifting sense of belonging. Or, if you're feeling particularly isolated, consider joining a local group of people going through similar experiences. Take your time with this path!

Feeling supported during hard times can make all the difference. Whether you prefer to connect with others in person or online, seeking out a support group is an empowering choice that offers connection and belongingness. You'll find individuals who understand your experiences and helpful tips from experts on effectively coping with whatever's going on for you - like learning new strategies, building friendships, and more! Plus, mental health organisations are available that have resources ready at hand if you need additional guidance getting started.

5. Stop Those Negative Thoughts

Negative thoughts can be a telltale sign of depression and are challenging to manage. Cognitive distortions are unhealthy reactions based on our assumptions and beliefs rather than reality. They tend to hijack our perspective without warning, and it's difficult for us to see the truth behind them, much less break free from their grasp — especially when we think things like "I'm never going to make it" or "Nothing good ever happens." Recognising these patterns is essential in gaining control over negative thinking. Getting caught up in our negative thoughts can be so easy. However, taking the time to challenge them is how we can develop more balanced and realistic thinking patterns that better serve us. To do this, try reframing or reappraisal - both involve looking at a situation from different perspectives for increased understanding or reducing its emotional impact on you, respectively. Ultimately it's about seeing mistakes as opportunities instead of failures!

6. Setting Goals

It can be tough to feel motivated when struggling with depression. However, setting attainable goals is a great way to build self-esteem and get back on track! Start by setting small objectives to help improve your outlook. Take daily strolls or cook nourishing meals every week. Be precise – instead of saying 'exercise more' make it measurable, like walking for 30 minutes daily. Each success feels fantastic and gives the motivation to aim higher in life!

7. Be Gentle On Yourself 

It's natural to feel like you're alone when struggling with depression, but taking the time for self-compassion can help give a much-needed boost of kindness. Offering yourself supportive care and understanding is just as important as showing caring towards loved ones - so why not start by providing some love back to your heart? Remember that difficult times are part of being human; it doesn't mean there's something wrong or bad about you. Find ways to be mindful in day-to-day moments – practice deep breathing, take walks outside and connect with nature, listen to soothing music…the list goes on! Showing compassion towards our inner selves will nourish both mental health and overall well-being.

Final Word

In conclusion, depression is a difficult condition to manage, but it is possible to find relief through different approaches. It can also be helpful to use natural remedies, such as exercise and cognitive behaviour therapy, in combination with medication. Another promising treatment for depression is hypnotherapy. Although this form of psychotherapy is still relatively new, many studies have found it to be beneficial for those suffering from low moods. To ensure that you receive the most effective treatment possible, make sure to consult an expert in the field before trying hypnotherapy or any other alternative treatments. Remember that depression cannot always be conquered alone and professional help may be essential for long-term success. With the right approach, there can be hope that one day you will overcome your depression and start living life on your own terms once again.

For those in Canberra, I am now available for face-to-face consultations. Those interstate or overseas need not miss out either! Online Zoom sessions allow us to connect no matter where you are based.