Key Takeaways
- Natural remedies and lifestyle changes can complement traditional therapies and antidepressant medications for managing depression symptoms. Always consult with a healthcare professional before making changes to your treatment plan.
- Exercise, relaxation techniques, and mindfulness practices can help alleviate symptoms by improving physical and mental well-being. Incorporating activities like walking, meditation, and spending time in nature may also help.
- Dietary changes, such as increasing anti-inflammatory foods and considering supplements like omega-3s and St. John’s wort, may also support symptom relief. It’s important to discuss these options with a doctor to ensure safety and appropriate dosage.
Traditional therapies and antidepressant medications, while often highly effective, aren’t your only methods of improving your symptoms of depression.
You may decide to try adding a natural approach to your current treatment plan.
Many of these treatments are safe and have promising results, but have not been proven to be as effective as traditional approaches.
Continue with your regular treatmentThe strategies mentioned in this article are not substitutions for any part of your current treatment plan. If you want to make changes to your plan, speak with your doctor or therapist first.
Natural treatment approaches are not sufficient for severe symptoms or suicidal thoughts. You should speak with your doctor or contact emergency services immediately if you experience these.
Regular exercise is already known for its positive effects on physical and mental health. A 2024 research review suggests the benefits may extend to those with depression.
The review analyzed 33 past observational studies and found that taking more daily steps
Ways to up your daily step count include:
- strolling around your neighborhood, walking paths, the local mall, or indoor or outdoor tracks
- taking the stairs over elevators or escalators
- parking a little further away from stores or your workplace
- decluttering or cleaning up your living space
- purchasing a walking pad or treadmill, if it fits your budget
Walking isn’t your only option to improve your symptoms, though. Other studies have
- jogging
- strength training
- mixed aerobic exercises (“aerobic” means you can talk but not quite sing during the exercise)
- tai chi or qigong
- yoga
Everyday stressors may impact your quality of life with depression. But finding what helps settle your racing thoughts may potentially and temporarily improve your symptoms.
A 2022 review of 65 past studies suggests that the following relaxation techniques
- progressive muscle relaxation (Jacobson’s relaxation technique)
- breathing exercises
- meditation walks
- stretching
- relaxation imagery and meditation (keep reading for more on these)
However, the authors note that the review has a high risk of bias, and the results cannot prove that relaxation techniques cause improvements in depression — they’re only associated with self-reported improvements.
Relaxation preferences will vary by person, but other activities that you may find calming may include:
- watching your favorite TV show or movie
- reading a book
- any form of exercise
- creating something with your hands, such as drawing, sculpting, or building
- journaling
- spending time in nature (ecotherapy)
Proceed with caution when using relaxation techniquesWhen trying the relaxation techniques mentioned above, such as watching TV and reading, be mindful of using them as potential avoidance behaviors. Avoidance may exacerbate symptoms and increase isolation.
Traditional treatment plans for symptoms of depression often include a combination of medication and therapy, such as talk therapy or cognitive behavioral therapy. These therapies have lots of evidence supporting their effectiveness.
Alternative therapies, such as those listed below, also have some evidence that supports their benefits for treating depression, but to a much lesser extent than traditional therapies do.
You might consider:
- Ecotherapy: This focuses on building a deeper connection to your environment and the earth through spending time in nature. It may also help with anxiety, addiction, and stress.
- Acupuncture: This Traditional Chinese Medicine may not be for everyone, as it involves fine needles. But a 2024 research review suggests that just 4 weeks of it may be an effective stand-alone treatment when compared to conventional pharmacotherapy.
- Massage therapy: This may help improve symptoms of common psychiatric disorders when used with other treatments, according to a 2018 research review.
- Guided imagery: This visualization therapy involves envisioning a peaceful scene. A 2019 study in people undergoing chemotherapy found that it
helped reduceTrusted Source self-reported depressive symptoms, along with pain and anxiety. - Music therapy: According to a 2024 research review, people with depression may benefit from this therapy when it’s combined with their current treatment plan.
Remember: Though these therapies may sound promising, they may not work for everyone. Evidence is usually self-reported, observational, and low quality.
Mindfulness involves focusing your attention on the here and now — rather than the if or when and other distracting or distressing thoughts. This helps cultivate openness and acceptance, which may have antidepressant effects.
According to a 2020 research review, mindfulness-based cognitive therapy may help decrease depressive symptoms and improve mindfulness.
Many of the treatments previously discussed can double as mindfulness techniques, or may be coupled with this practice, such as:
- yoga
- walking
- guided imagery
- breathing exercises
- meditation
Many theories attempt to explain why depression might occur. Some point to an increased level of inflammatory biomarkers.
Because of the possible role of inflammation in depression, it may help to increase your consumption of anti-inflammatory foods while maintaining a balanced diet and limiting ultra-processed foods.
Foods that may help combat inflammation include:
- fruits
- vegetables, particularly those high in choline, such as broccoli and cauliflower
- eggs, which also contain choline
- fatty fish, such as salmon and trout
- nuts and seeds, such as walnuts and flaxseed
You might consider following an eating plan such as the Mediterranean diet, which
It’s a primarily plant-focused diet that incorporates many of the foods outlined above.
Certain dietary and herbal supplements are suggested to help improve symptoms of depression.
However, because they’re not FDA regulated, you should speak with your doctor before trying them. You should also try to get enough nutrients from balanced eating before supplementing.
Some supplements to consider include:
- Omega-3s: Try to up your intake of healthy fats before trying fish oil or other forms of omega-3s. Research from 2019 indicates that omega-3 polyunsaturated fatty acids may
help improveTrusted Source symptoms of depression. - St. John’s wort: This herbal treatment
may be as effectiveTrusted Source for treating mild to moderate depression as SSRIs, which are commonly prescribed for those with depression, and have fewer side effects. However, speak with your doctor about safety, especially if you take other medications. - S-adenosyl-L-methionine (SAM-e): This naturally occurring chemical is involved in brain and liver function. When taken as a monotherapy or with other antidepressants, it has
been associatedTrusted Source with positive results in people with major depressive disorder. People with bipolar disorder or manic depression should not take SAM-e because of potential side effects. - 5-Hydroxytryptophan (5-HTP): This naturally occurring chemical helps increase the amount of serotonin in your brain. A 2020 study suggests that 5-HTP
may be effectiveTrusted Source in treating depression in Parkinson’s disease, but taking 5-HTP at high doses or long term could be dangerous.
Although much of the research on dietary and herbal supplements for symptoms of depression looks promising, more human and long-term studies are needed before doctors can recommend them to the general population.
The right dosage for you may depend on your lifestyle and other health factors. Those who are pregnant or have severe depression should avoid some supplements. Ask your doctor for suggestions.
Talk with your doctor or therapist about incorporating natural therapies into your current treatment plan for depression.
They might be able to refer you to someone who specializes in treating symptoms of depression ecotherapy, guided imagery, and massage therapy.
You might also consider making other lifestyle changes, such as adding more movement into your daily routine, following a balanced and anti-inflammatory eating plan, and taking herbal or dietary supplements.
