Welcome back! If you suspect you suffer from mild depression and / or anxiety after reading my last article, I want to share a few lifestyle changes with you that really helped me during my own battle. I’m only going to touch on these 10 natural remedies for depression and anxiety. You can find lots of additional information on the internet on each one of them.
Top 10 Natural Remedies for Depression and Anxiety
Let’s dive into some of the best types of natural treatment for depression:
Exercise
Yeah! My personal favourite and the most effective remedy! Exercise increases the production of endorphins, your feel-good hormones. I recommend 3 x / week cardio workouts for at least 30 minutes each. I know this sounds HARD but start slowly if you haven’t done physical exercise for a while. Just get your heart rate up.
It will get better, and you will feel awesome afterwards. The stiffness will only last a couple of weeks, you will be able to move again soon without excruciating pain, believe me! Just push yourself to do something – walking, jogging, running, cycling, just get moving at your own pace.
Don’t compare yourself to the other super athletes, they also had to start somewhere. Start incorporating daily exercise into your program, and soon it will become one of your most addictive, successful habits.
Diet
Diet is one of the most interesting natural remedies for depression and anxiety. I was amazed when I discovered what influence the junk I put into my mouth had on my mental health. And how my mental health led to a lot of unwelcome emotional eating and weight gain. I was a total sugar addict for a long time, and it was only after I changed bad habits by cutting out ALL refined sugars from my diet, that I realised what negative impact it had on my mental health. Try to eat fresh fruit and vegetables as far as possible. Also nuts and seeds.
Fish is high in Omega 3, making it an excellent choice of protein.
Start making smoothies for breakfast. I prefer a blender to a juicer, because I like the fibres, and you use less of the ingredients to make your meal. But that is a personal preference. You can use any combination of raw veggies and fruit. Kale is a super food that you can add to the mix without tasting it. Add fresh ginger and turmeric and voila: you start your day with an anti-oxidant, super rich vitamin bomb! When food is in a pulp form, it just gets absorbed so much more effectively. I ate clean and raw (very strict) for 3 months, felt very sorry for myself while doing so, but afterwards I was able to wean myself from all medication, making the pain of fighting cravings worth it! Avoid junk food, soda’s, processed food and preservatives as far as possible.
Drink plenty of water every day. Alcohol and nicotine are another two enemies of mental health. Big no-no’s. Although you feel relaxed while consuming them, they are actually stimulants on the long run, and like petrol on your anxiety fire. The same goes for caffeine. Cut down on your coffee intake as far as possible.
Healthy gut
If your digestive system is lazy and not working properly, the supplements you take will not be able to absorb and give you all the benefits they should. Exercise and diet will assist greatly in a healthy gut.
You can also take naturally fermented beverages like kombucha and kefir. Just add them to your morning smoothies. Friendly warning from experience though: if your system is not used to them, start introducing them slowly at first!
Gut health is a science on its own, and very interesting. If the subject intrigues you, it’s worth your time and effort to investigate it further as there are lots of fascinating information available on the internet.
Mindfulness
See my article on Mindfulness for more information and tips on this effective remedy for depression and anxiety.
Meditation
Starting your day with even a 10 minute meditation session works wonders to calm your mind and allows you to evaluate your thoughts. There are lots of tutorial videos on YouTube that can assist you in the beginning. Like exercise, meditation is also challenging at first, but practise makes perfect.
For the believers:
Faith can be a powerful natural remedy for depression and anxiety. If you’re not comfortable with meditation, you can exchange it with spending time in God’s Word and in prayer. Just fix your focus on Him, and enjoy being in a relationship with God. Ps 119:15 instructs us to “meditate on His precepts, and thoughtfully regard His ways.” That is exactly what you can do in the morning for as long as your schedule allows. You will feel like you are moving closer to God, and not so far from God as depression and anxiety makes you feel.
Transformation Life Coaching
More on this results-driven therapy as a revolutionary remedy for depression and anxiety in my first Article. Schedule a free 30 min consultation with me here.
Breathing exercises
Using your breath is one of the most power natural remedies for depression and anxiety. When you feel anxious and overwhelmed, just take a step back and focus on your breathing for a while. Close your eyes. Take 3 – 5 deep breaths in through your nose, keep it in your tummy for a few seconds, and slowly blow it out through your mouth. Then: As you continue to breathe, visualise how peace and calmness (use any symbol that represents calmness to you, e.g. white rose petals, feathers or doves) enter your body through your nose, flowing into your lungs, filling your whole being.
As you breathe out, visualise anxiety (I use mean-looking, black bats or snakes) leaving your body. Do this a few times until you feel calmer. Then open your eyes, and focus on the first item you see. If you are outside, pick a leaf and study it intently. Look at the different shades of green as the light touches the leaf.
Feel the texture, is it smooth or rough? The temperature – is it cold, cool, warm? What does it smell like? Engage your senses and your mind completely on this item for a few minutes. This exercise will help you get back to the present moment by increasing your mindfulness.
Sleep schedule
I only stumbled upon this remedy for depression and anxiety recently as I was doing research for this article. As I’m not suffering from insomnia any more, I don’t have personal experience in the effectiveness of it, but it makes perfect sense to me, so I want you to try it out and let me know if it works for you:
– Make sure you get more or less 8 hours of sleep every night.
– Go to bed at the same time at night, and wake up the same time every morning, even on weekends. Get in a set routine so that your body can learn when to fall asleep and when to wake up.
– Try not to take naps during the day. If you have to, limit them to 20 – 30 minutes, and not late in the afternoon.
– Avoid screens at least the last hour before bedtime. Mobile phones and / or TV screens stimulate the brain.
– Don’t drink coffee late in the afternoon / evening.
– Avoid doing exercise in the evening, your body will be too stimulated to fall asleep for a few hours after exercise.
– Get in a specific, relaxing routine. For example, take an essential oil bath, then drink a cup of tea while reading a book for half an hour before bedtime.
– Make your room as dark as possible.
Essential oils
Used world-wide for well over a thousand years, 100% natural plant-derived essential oils are seen as powerful promoters of physical, mental and emotional health. How to use essential oils for mental health:
– Oils can be applied topically to the soles of the feet, behind the ears and neck, on the forehead or temples. If you experience skin sensitivity, dilute 1 drop in 5 drops of carrier oil (Jojoba, grapeseed, almond, avocado or extra virgin olive oil).
– Add 3 – 10 drops essential oils to 1 cup of Epsom salt and dissolve it in a warm bath, rather than having the drops float on top of the water.
– Use oils in a diffuser – a device that evaporates essential oils into the surrounding environment.
– Inhale oils by smelling them directly from the bottle, or place a drop of oil in your hands, rub them together, and cup your hands around your nose and mouth. You don’t have to touch your skin, just breathe in deeply. This is great to instantly relax you when you feel anxious and overwhelmed.
– Rather use small dosages multiple times during the day.
There are a gazillion oils that are recommended for depression and anxiety. I will list the oils that are suitable for both conditions, and the ones that are more known and easier to acquire: Basil, Bergamot, Clary sage, Coriander, Frankincense, Geranium, Jasmine (dilute for topical application), Lavender, Neroli, Melissa, Magnolia, Oregano, Patchouli, Sandalwood, Tangerine, Wild orange & Ylang Ylang. You don’t have to use all of these oils; choose 4 or 5 aroma’s you like, and play around with them.
I recommend the brands DoTERRA, Grassroots, Eve Taylor and Still Pure Essential Oils, only because I know them. Good quality oils may be more expensive, but trust me: you don’t want to compromise on the quality of your oils. Do your homework well before purchasing oils.
Gratitude
Read this article on Gratitude to learn more about this powerful natural remedy for depression and anxiety.
Natural Supplements for Depression
Once again: if you Google “Supplements for depression and anxiety” a long list comes up: The Vitamin B family, Vitamin C, Vitamin D, Omega 3, St John’s Wort, Zinc, Magnesium, even Calcium. I’m only going to discuss the 3 natural depression supplements I use with great success:
Tissue salt nr 6
Tissue salts are mineral salts (there are 12 in total) that naturally occur in rocks and soil. It is also supposed to occur in our bodies in perfect harmony to ensure total health and wellness, but because of modern agricultural practices, we don’t get sufficient mineral salts in our diets.
I am a huge advocate for tissue salts, as I have treated many ailments with it, mostly with big success. It is 100 % safe to use for all ages – overdosing is just not possible with the microscopic concentrations. Nr 6 (Kali. Phos) is a brain and nerve tonic that helps to relieve daily pressures due to tension and stress.
It is recommended for depression, insomnia, nervous tension, anxiety and mental fatigue. In extreme cases, 2 tablets can be taken every 10 – 20 minutes as a natural sedative. Students also benefit from nr 6 during exams. Tissue salts are available at any pharmacy or health store.
Sceletium
Derived from a South African succulent plant, also known as Kanna bos, sceletium was used by the native Khoi San tribe as a mood-altering substance. It was traditionally used to fight stress and depression, relieve pain and alleviate hunger. As to date, there is insufficient medical evidence to support its effectiveness in the formal treatment of depression and anxiety. However, I found a very interesting, but technical article online with regards to studies and results. You can read the article here.
Sceletium is available in drop form at your local pharmacy or health stores under the Phyto-Force label.
Hemp powder
This is another one of the great natural remedies for depression and anxiety. Derived from the cannabis plant, Hemp seed powder is a superfood and an excellent source of plant-based protein. In addition to being a natural remedy for depression and anxiety, it provides various other health benefits: lowering your risk of cardiovascular disease, high blood pressure, cholesterol and cancer. You can add the powder into your morning smoothies, I only use half a teaspoon per day.
Find a Holistic Treatment for Depression and Anxiety
This article on natural remedies for depression and anxiety is by no means a medical article, or written as encouragement for any depression or anxiety sufferer to stop taking medications that was subscribed by a medical professional.
I shared my story and what worked for me, hoping that it might help somebody with mild to moderate symptoms to get relief. If you do follow these 10 natural remedies for depression and anxiety, and you do feel ready to slowly wean yourself from heavy medication, please do so in conjunction with your medical professional.
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I am a certified Transformation Life Coach operating in Riebeek Kasteel, Western Cape of South Africa. I also do virtual online life coaching sessions, so no matter where you are situated, all you need is an internet connection, a mobile phone or computer, and a space where you can meet with me uninterruptedly once a week for two hours.
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References: Tissue salts for healthy living, Margaret Roberts, 2003, Spearhead publishers; https://www.webmd.com/depression/depression-good-sleep; The Essential basics, 6th Edition, 2019, Total Wellness Publishing; Essential Oils made simple, 1st Edition, 2020, Total Wellness Publishing; https://en.wikipedia.org/wiki/Sceletium_tortuosum#History; https://www.webmd.com/diet/hemp-protein-health-benefits#:~:text=May%20Prevent%20Cardiovascular%20Disease%20and,mass%2C%20and%20maintain%20brain%20function.
