13 Natural Remedies and Alternative Therapies to Help Cope With Depression

Depression is a common but serious mental health disorder, affecting approximately 18.4% of adults in the United States. There are several natural remedies and self-care methods to help cope with depression, but these should not be used in place of medication, therapy, or other professional treatment.

1. Exercise

Exercise is one of the best natural antidepressants available.

One 2023 systematic review examined 218 studies that looked at exercise and depression. Researchers found that greater intensity of exercise was associated with more significant improvement in depression symptoms. The types of exercise that helped depression the most were:

• Dancing
• Mixed aerobic exercise
• Strength training
• Tai chi or qigong
• Walking or jogging
• Yoga

Exercise helps your body release "feel-good" chemicals like serotonin and dopamine while reducing inflammation. Depending on the type of exercise you do, you may also experience the benefits of social interaction, spending time outdoors, increasing self-confidence and efficacy, learning mindfulness and acceptance, and more.

All of these factors combine to make exercise a great way to address depression naturally.

2. Meditation

There are many different types of meditation. One common practice involves training the mind to temporarily empty or focus on a specific sense or object. Meditation has roots in Eastern traditions but is now practiced widely as a stress-management technique.

Many studies have found that meditation can improve depression symptoms. It may do this by helping you calm your mind and focus on the present moment, relieving stress, and reducing worries.

Meditation also affects regions of the brain associated with depression, including the:

• Amygdala
• Hippocampus
• Medial prefrontal cortex

3. Massage

A good massage can make you feel better physically and mentally. While it's not likely to fully treat your depression, it can certainly improve your mood in the short term by releasing tight muscles and relieving stress.

Studies have discovered that massage can reduce symptoms of depression in people with health conditions such as cancer, fibromyalgia, and human immunodeficiency virus (HIV) and AIDS.

4. Guided Imagery

Guided imagery involves listening to a person or audio recording guide you through a visualization using positive imagery. You are encouraged to engage your senses during guided imagery. For example, imagine the taste of an apple or the feel of a sea breeze on your skin.

Some people use guided imagery to imagine positive outcomes related to their goals. For example, a popular visualization people with cancer use is to visualize a Pacman eating cancer cells.

This relaxation technique can improve depression symptoms by reducing rumination (an unhealthy repetitive thought pattern) by:

• Disrupting negative thoughts
• Reorienting thought patterns toward positive outcomes
• Helping focus on feelings of well-being

5. Yoga

Yoga is an ancient Indian practice that combines meditation, asanas (yoga poses), philosophy, and mindfulness. It's been popularized in the West and is now a common form of exercise.

There is a growing body of research regarding the many health benefits of yoga, including its impacts on depression and anxiety. According to a recent systematic review that included 24 studies, yoga was effective at reducing depression severity in the short term.

6. Breathing Exercises

Breathing exercises can improve anxiety and stress and may also help with depression by activating the parasympathetic nervous system and improving heart rate variability (HRV). HRV is the difference in length of time between heartbeats. A low HRV is associated with depression, and breathing exercises are known to increase HRV, which could be one connection between the two.

7. Mindful Movement Practices

Mindfulness is the practice of bringing awareness and acceptance to the present moment through breathing, meditation, focusing on the senses, and other techniques. It's a good way to treat less severe types of depression.

You can use mindfulness during meditation, yoga, and other movement practices, such as tai chi, qigong, meditative walking, dancing, stretching, and more.

One meta-analysis of 15 studies on yoga, tai chi, qigong, and other meditative movement practices for depression found that they significantly reduce depression and anxiety severity.

8. Interacting With Pets and Loved Ones

Spending time with loved ones (including pets) can improve mental health.

Depression has a bidirectional relationship of isolation and loneliness. This means that depression can cause loneliness and also that being lonely can increase your risk of depression.

Socializing with friends, family, and acquaintances can help combat loneliness and depression. Such interactions can give you a sense of belonging while reducing depressive thoughts and feelings.

Quality time with a pet may also help with depression. Interacting with pets can lower blood pressure, reduce cortisol (a stress hormone), improve mood, reduce loneliness, and provide a sense of social support.

9. Music Therapy

Music therapy is an alternative therapy that uses music (e.g., singing or playing an instrument) to improve mental health.

One meta-analysis of 55 studies researched the effect of music therapy on depression. It found that music therapy could significantly reduce symptoms of depression. The most effective music therapy methods included:

• Guided imagery and music
• Improvisational music therapy
• Music and discussion
• Music and imagery
• Music-assisted relaxation
• Recreating songs through singing or playing instruments

While music therapy helps depression in the short term, it may also improve responses to typical depression treatments.

10. Acupuncture

Acupuncture is a popular alternative therapy for many conditions, including depression. This traditional Chinese medicine (TCM) technique involves placing thin needles in strategic locations on the body to unblock "chi" or life energy.

According to research, acupuncture is safe and effective at reducing symptoms of depression. It is most beneficial when used alongside antidepressant medication and offers benefits on its own.

11. Reflexology

Reflexology is another natural remedy with roots in TCM. It involves a trained practitioner applying pressure at certain points along the sole of the foot, which some theorize connects to other organs or body areas.

One meta-analysis of 26 studies found that foot reflexology significantly reduced depression among adults. It also improved anxiety and sleep quality. However, there is a lack of high-quality research on the subject, and experts don't know exactly how reflexology improves depression.

One theory is that foot reflexology affects the autonomic nervous system, which controls involuntary functions like heart rate, breathing, and digestion. Promoting relaxation in the body could, therefore, contribute to alleviating symptoms of depression.

12. Herbal Remedies

No herbal remedy has been proven to cure depression, but some might offer relief. These include:

• Asian ginseng
• Black cohosh
• Folate
• Ginkgo biloba
  
• Lavender
• Maca
• Omega-3 fatty acids
  
• Rhodiola
• Saffron

Talk to a healthcare provider before starting a supplement. Some supplements may interact with antidepressants or other medications that you are currently taking and should be avoided.

13. Foods to Eat and Avoid

Eating a healthy, balanced diet is essential when it comes to combating depression naturally. In fact, according to research, a healthy eating pattern reduces your risk of depression.

A balanced diet includes:

• Fish
• Fruit
• Low-fat dairy products
• Olive oil
• Vegetables
• Whole grains

Limit the following foods:

• Butter
• High-fat dairy products
• High-fat gravy and sauces
• Potatoes
• Processed meat
• Refined grains
• Sweets

Are Natural Remedies as Effective as Antidepressant Medication?

Natural remedies for depression should not be used in place of medication or other professional therapies. Natural remedies are often less effective than professional treatment, but they can be valuable tools when used alongside medication and psychotherapy.

When to Contact a Healthcare Provider

Talk to a healthcare provider if you have signs or symptoms of depression. These include:

• Changes in appetite or weight
• Depressed mood
• Difficulty concentrating
• Difficulty sleeping
• Fatigue
• Feelings of guilt, low self-worth, and hopelessness
• Loss of pleasure or interest
• Thoughts about dying or suicide

You can develop a treatment plan matching your values, preferences, and lifestyle. Be sure to mention that you are interested in natural treatments for depression. Sometimes, health insurance may cover specific options like acupuncture or music therapy.

Summary

Natural treatments can be a helpful addition to a depression treatment plan, which often includes psychotherapy and antidepressant medications. There are many natural treatments for depression, with differing levels of research to support them. These include exercise, yoga, acupuncture, music therapy, eating a healthy diet, certain herbal supplements, and more.