Where To Start: The HDH Guide To Overcoming Depression Naturally
If you have been browsing through our website, you would have realized that the causes of depression as well as the natural remedies for overcoming depression are numerous.
As such, you might be feeling a little lost, and wondering where you should start.
To provide you with a sense of where to start, and what type of help you can seek, if you need any, we came up with a step-by-step guide.
The Holistic-Depression-Help Guide To Overcoming Depression Naturally
In this guide, the recommendations we have listed are based on research and the experiences of natural therapists on what works for depression. You can click on the respective links to obtain more detailed information (e.g. evidences, dosages, usage guidelines) on each recommendation.
In turn, the recommendations are grouped into 3 main steps.
If your resources are limited, you could proceed through the recommendations one step at a time. If Step 1 does not work enough for you, proceed to Step 2. If Step 2 does not work enough for you, proceed to Step 3.
Of course, if your resources permit, or if your depression is severe, you could and should start right from Step 3, while at the same time also adopting Steps 1 and 2 to support your anti-depression program in Step 3.
Step 1: The Basic Steps
Step 1 entails the basic things you can do for yourself to start on the path toward recovery.
These areas are actually the fundamentals of good health. In fact, every one of us (whether we have depression or not) can and should put these in place in our daily lives for physical and mental well-being.
Ensure that you have adequate intake of the following nutrients. You could eat foods rich in these nutrients, or make use of dietary supplementation. These nutrients are not only key for your recovery from depression, but also fundamental for your overall physical and mental well-being.
- Omega 3 fatty acids,
- Vitamins, especially vitamins B, C and vitamin D
- Minerals, especially Calcium, Chromium, Copper, Iron, Magnesium, Manganese, Potassium, Zinc, Selemium and Lithium (beware that excessive minerals can lead to toxicity though)
Adopt the following in your day-to-day living for a healthier lifestyle. These lifestyle factors are not only key for your recovery from depression, but also fundamental for your overall physical and mental well-being.
- healthy sleep habits, and adequate good quality sleep
- regular exercise
- sufficient exposure to sunlight
Dealing better with stress, emotions and thoughts
Learn to deal better with your stress, emotional problems and negative thoughts. Doing so not only helps you in your recovery from depression, but also reduces your risk of relapses.
Some of the techniques you can use include:
- relaxation techniques, including meditation (to cope better with stress)
- exercising to de-stress
- anti-rumination habits
- self-help cognitive therapy (to change your negative thinking patterns)
- Emotional Freedom Technique (to help you with your emotional problems)
Step 2: The Intermediate Steps
Step 2 entails the more intermediate efforts to deal with depression and achieve good health. You may wish to explore this step if your efforts in step 1 yield little or no benefits to your depression condition.
Get yourself checked for medical conditions
Some medical conditions or medication can cause depression or predispose you to depression. Hence, consult your family doctor to check if you are suffering from any medical conditions or taking any medication that could be causing your depression.
Checks for other systemic health problems
Also, you might wish to explore if you have any of the following conditions. These conditions are less commonly known among conventional doctors, but which natural therapists believe to be very potent causes of depression and other health conditions.
If you are indeed suffering from any of these conditions, it is crucial that you get yourself treated for them. A holistic and natural health care practitioner will be able to help you with these problems.
Step 3: The Advanced Steps
Step 3 entails more advanced efforts to deal with depression. You will probably need to adopt this step if your depression is relatively serious. At the same time, you should still seek to adopt Steps 1 and 2, as they will be useful in strengthening your efforts in Step 3, as well as bringing you overall better health.
Seeking professional help from a natural healer
Natural and holistic healing systems that you can seek help from to deal with your depression include:
- Herbal medicine
- Orthomolecular Psychiatry – which focus is on supplying the body with an optimal concentration of nutrients and natural substances (e.g. amino acids, hormones, neurotransmitters) that it needs for normal functioning.
- Traditional Chinese Medicine