Holistic Ways of Treating Your Depression

With Western methods where by now there is a pill for just about every feeling and sensation that is distressful, the concept of working out of negative states naturally is an important one to discuss. Medication is not negative as long as it’s utilized with caution and in a way that does not make a person feel numb to their own emotions so that people can continue to learn how to manage negative feelings and sensations.  Utilizing medication to the least extent necessary helps your body from becoming tolerant to different pills, which can only benefit you long-term for both mind and body wellness. Also, medication is indicated when your symptoms are more severe or if you are experiencing any safety concerns such as suicidal thoughts. Speak to your medical doctor regarding such concerns. Here are some tips to naturally help fight your depression, along with the symptoms that are targeted by these actions. You can create your own individualized holistic plan to getting better by incorporating the elements listed below:

  1. Structure Your Time: In order to reduce isolation, increase your energy and activity levels, it’s important to have your time structured. This is easily done by creating a weekly schedule that includes the tips included below, along with your work and home life obligations and tasks. The structure is not meant to be rigid, but a guide to keep you from withdrawing.
  2. Cognitive Behavioral Therapy: Individual therapy once or twice a week can help address thinking patterns and other underlying issues that may be exacerbating your depression. It also provides support, increases your social interactions, and helps you stay on track behaviorally. Therapy can naturally help address mild to moderate levels of depression.
  3. Weekly Yoga & Daily Meditation: Hatha Yoga is a lighter yoga that will help with relaxation, energy, and improvement in mood. Meditation will naturally help you manage or reduce negative thoughts as you learn to redirect your thoughts. Repeating a positive affirmation can help block out the negative thoughts from taking over the mind. With continued practice, you will learn to naturally still your mind so that you are not experiencing sadness that arises from negative thoughts.
  4. Regular Exercise (Gym, Hikes, Biking, etc.): Exercise will again naturally fight lethargy and isolation and improve mood naturally. Find physical activities that speak to you or that you truly enjoy. Having an hour of exercise at the beginning of your day that you schedule in can help you throughout the day.
  5. Social Activities or Surround Yourself in Public Environments: It’s likely you have been isolating through the depression, which will only keep it going. Therefore, consider at the very least surrounding yourself in public places such as parks, beach, malls, gyms, church or temple, and other places that will help you feel more connected to the outside world and people. Plan activities with persons that you feel connected to and feel supported by. If you have limited amount of these people in your life consider things like networking events, meet-ups, and support groups to get you to begin socializing again.
  6. Good Nutrition and Diet: It’s important to track that you are not skipping meals. Your appetite can increase or decrease drastically during depression. Having fixed times in your schedule for lunch and dinner throughout the week will help you form a routine around this. Also, be sure you are staying hydrated. Nourish your body as it is going through this difficult time with fruits, salads, juices, and organic or raw foods. Avoid snacking on junk foods beyond your occasional treats. It can be easy to substitute junk foods as meals when you have a reduced appetite.
  7. Spiritual Practice: If you have a religious or spiritual practice, having regular activities such as praying, meditating, attending service, or volunteering can help with mood, feelings of hope and peace, and encourage a more positive outlook that is needed when depression hits. If you do not have a religious or spiritual practice, find what provides hope for you in your life and remain connected with this throughout your depression.
  8. Supplements: Begin taking natural supplements for increased energy such a multivitamin and melatonin for relaxed and restful sleep.
  9. Support Group: Find a support group for depression to again help you gain more tools, feel supported/connected, and reduce isolation.
  10. Self-Care: Treat yourself to a massage, get a pedicure, get a facial, consider acupuncture, or use the steam room or jacuzzi at your gym on a regular basis.
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