10 Natural Ways to Relieve Anxiety and Depression

If you suffer from anxiety or depression, you’ll know it changes your behavior and the way you deal with life and your experience of life in general. It not only affects yourself but those near to you as well. But know that you are not alone. Unfortunately, our Western lifestyle is the breeding ground for conditions such as anxiety and depression. The National Institute of Mental Health estimates that there are 19.1 million people in the US suffering from anxiety disorder, and 18.8 million from depression.

Exercise has a powerful effect on mood.

Depression and anxiety are two different conditions. Although there are similarities and some natural treatments may be the same, it’s important to know the difference:

Many doctors will prescribe antidepressants. They may help with moderate and severe depression, but they do not do much for mild depression; they also have some side effects which can negatively affect other parts of your life, such as lowering your libido. They also tend to just mask the symptoms without addressing the underlying causes.

These natural treatments will help you to cope better with your anxiety or depression, whether with or without medication.

Natural Remedies for Depression and Anxiety Disorder

1. Regular Exercise

Exercise boosts endorphins – your feel-good hormones. Regular exercise triggers the growth of new brain cells and connections and encourages the brain to rewrite itself in a more positive way.

Opt for exercise that is invigorating and uplifting – not so exhausting it makes you want to collapse.

Rubber ducky or not, taking a bath is like a healthy martini! It is so relaxing and therapeutic.

Exhaustive exercise can make anxiety worse. Try to do between 30 and 60 minutes of aerobic activity four or five times a week.

2. Take a Bath

Taking a bath is like a healthy, natural martini. Seriously, try it! Add some Epsom salts to the water to soothe sore muscles and relax the body. Top off your martini with a tiny umbrella – add a soothing scent like lavender to help calm anxiety.

3. Get Outside
   

   Did you see my blog post about earthing? Touching the earth with your bare feet has been shown to have incredible health benefits.

Walk on the beach, take a hike, take a stroll in the park, or even just around the block. Getting out of the house or office and into fresh air helps you to relax and calm down. It’s even better if you can touch the earth with your bare feet. I wrote a blog post about Earthing last year, explaining how touching the ground with our bare feet is therapeutic and has incredible healing properties. Go try it, it works!

4. Feel the Sun on Your Skin

Spending time in the sun, even if it’s just a few minutes each day, can lift your mood dramatically. It provides essential vitamin D for physical and mental wellbeing. Winter blues are linked to less sunlight exposure, which decreases the production of serotonin – your mood enhancing chemical. Feeling the sun on your skin releases more serotonin which will make you feel happier. It also sets the stage for a good night’s sleep.

5. Breathing

Do some deep breathing exercises a few times every day. Just closing your eyes and taking ten mindful, deep, full breaths can do wonders to calm anxiety or lift your mood.

6. Get a Good Night’s Sleep

If you suffer from anxiety or depression, you’ll notice that you may find it hard to sleep. And too little sleep makes your anxiety and depression symptoms even worse. Try to get into a sleep routine: go to bed at the same time every evening and wake up at the same time each morning. The optimal amount of sleep is between seven and nine hours each night. Going to sleep earlier (10pm or earlier) is generally best. Every hour of sleep before midnight counts as two! While it can sometimes be hard to get to sleep earlier if you have a habit of being a night owl, it makes a huge difference in mood and mental health.

Getting to bed by 10pm makes a HUGE difference in my mood and energy. Try it!

Make sure you have no distractions and that you sleep in total darkness. Yes, that means NO night-lights, alarm clocks, TV’s, cell phones, or computers. Even the charging light from a mobile device can disturb the sleep cycle and make your sleep less restful, even if you aren’t fully aware of it. Also make sure you have a quiet sleeping space. Use earplugs if you live in a noisy city.

7.    Acupuncture Treatments

In Traditional Chinese Medicine (TCM) there is a link between the body and mind. If you suffer from anxiety or depression, it means something is out of balance and treatments such as acupuncture can restore the natural state of harmony.

A study conducted by the University of Arizona tested 33 women who suffered from depression. Of the group who received acupuncture, 64% experienced a dramatic reduction in symptoms, while only 27% of the group who didn’t receive acupuncture saw improvement.

If you’re feeling depressed or anxious, try Chinese herbal medicine as an alternative.

8. Chinese Herbal Medicine

Chinese Herbal Medicine takes a holistic approach to your body and mind to restore harmony and balance. Herbal formulas are adjusted to suit each individual and look not only at your symptoms but also at your general health, well-being, and other medications you may be on. Herbal remedies have none of the side effects that pharmaceuticals have, so it is an excellent, safe and natural alternative.

9. Physical Touch
   

   Physical touch is incredibly therapeutic. And it doesn’t have to be a professional massage for you to get the benefits.

Physical touch stimulates your brain to release endorphins and hormones which give you feelings of happiness, satisfaction, and well-being. One of them is Oxytocin, an extremely powerful hormone that helps you cope with stress, and facilitates feelings of bonding and love. So whether it’s a massage from a professional therapist, or just a quick back and shoulder rub from a friend or loved one, it can do wonders. It doesn’t even have to be human touch; studies have shown that snuggling with your dog has the same effect on your well-being.

10. Healthy Diet

When we feel stressed or depressed, we tend to overeat and binge on unhealthy food. Eat lots of green leafy vegetables, nuts, berries, and fish. Stay away from sugar and processed foods to avoid that sugar crash. Many people with sensitivities to gluten and sugar also find that eating these foods can directly trigger feelings of anxiety or depressed moods. Following a balanced diet will minimize energy spikes and lows and keep mood swings at bay.

Take Charge of Your Life

If you suspect you may be suffering from anxiety or depression, be honest with yourself about your symptoms. Admitting how you feel is half the battle and will enable you to make the necessary changes you need to get better. Get social support from your family and friends, from a therapist, or attend group sessions. When you have support and realize that you’re not alone, it will help you to take charge of your well-being.

Do something new that you haven’t tried before – take a class, go to an art gallery, or do volunteer work. When you need to be somewhere or care for someone else, it’s easier to get out of the rut and forget about your own problems for a while.

If you need to talk to someone or need help with natural treatments, don’t hesitate to contact me. I’m always there to help!