7 Highly Effective Lifestyle Hacks to Beat Depression
Depression is no longer a rare phenomenon limited to a few select individuals. It is not a special “disease” that only crazy people get. On the contrary, depression is fast becoming an epidemc in today’s society. In fact, in 2020 about 21 million adults reported a major episode of depression. This represents eight percent of the population.
Furthermore, depression rates have soared even higher since COVID-19. One study conducted by Brown University and Boston College found that depression rates prior to the pandemic were only about 8.5%. However, during the pandemic rates of major depression rose to 27.8% in 2020 and 32.8% in 2021.
It’s easy to see why depression rates increased during the pandemic. Many people lost their jobs and experienced financial hardships. Relationships were strained as people were forced to stay home together more. Many experienced increased loneliness because they were forced into isolation and could not attend social events.
There are also many other factors that contribute to depression even without a pandemic. Major life changes such as graduating college or moving overseas can precipitate a season of depression. Losing a family member or close friend can also cause feelings of intense sadness and despair. Experiencing a major illness such as cancer or lyme disease can also lead to depression and hopelessness. And simply living an unhealthy and sedentary lifestyle can cause imbalances in brain chemistry.
Additionally, some people are more prone to depression because of their genetic makeup. Studies show that those who have a close relative with depression are two to three times more likely to become depressed. Also, people who are naturally melancholic and serious in their demeaner tend to get depressed more easily. Similarly, those who are deep thinkers and highly analytical also tend to be more prone to depression and anxiety.
People may experience varying degrees of depression throughout their lives. Many people experience mild levels of depression or feeling blue on occasion. Others experience more moderate depression that affects their daily work and relationships. And still others experience severe bouts of depression that greatly limit their ability to perform normal, everyday tasks. Some may have such a severe case of depression that they need to be hospitalized or confined to a mental health institution.
But whatever the cause or degree of depression, it is clear that this is a condition that needs to be addressed in our society today. Our society needs to find effective solutions to depression just as much as diabetes, cancer and insomnia.
Many people turn to conventional medical doctors and psychiatrists to help treat their depression. However, these conventional doctors only have one primary solution for depression (as well as other illnesses): medications.
There are several problems that stem from treating depression with medication. First, antidepressant medications only mask the symptoms and do not address the root cause of the depression. Medications prevent people from addressing the underlying causes of their depression, whether it be poor diet, lack of sleep, broken relationships, financial strain or working a job they hate.
Medications often cause many unwanted side effects. Antidepressants are known to cause side effects such as fatigue, weight gain, sexual dysfunction, digestive distress, constipation, diarrhea and headaches. Furthermore, antidepressants can even cause or increase suicidal thoughts, especially when first starting the medication.
Yet another problem and risk in taking antidepressants long-term is that they may cause permanent brain damage and other harmful effects. These medictions are still relatively new and not much is known about their long-term effects. Additionally, the effects of withdrawling from antidepressants can also last for months or years.
It is clear that the medical community does not have any true solutions for depression beyond prescribing pills.
Thus, more people are starting to turn to the world of natural health to find answers. And this is very fortunate, because nature offers many powerful healing remedies.
There are many powerful diet and lifestyle remedies that are being used to treat depression today with great success.
The foundation for treating depression naturally starts with a healthy diet, proper exercise and good sleep. These are non-negotiable practices that must be employed if one expects to overcome major depression.
There are also many supplements that are now commonly prescribed to aid in treating depression. The most common supplements used to treat depression are magnesium, fish oil, vitamin D3, 5-HTP, SAM-e and St. John’s Wort. Herbs and mushrooms such as bacopa and lion’s mane are also popular remedies that are effective in boosting the mood.
However, I want to draw your attention to some more uncommon remedies for depression. These remedies are less popular, but still very powerful.
Here are seven remedies for depression:
1. Sunlight
Sunlight is fundamental to life. Plants need sunlight to create energy through a process called photosynthesis. Without proper sunlight, floral life cannot thrive and flourish.
Humans also need sunlight to thrive and flourish. Sunlight is one of the core pillars of health, along with a healthy diet, movement, proper sleep and healthy relationships.
Sunlight plays many important roles in our physical and mental health. Sunlight provides us with vitamin D, which is crucial for strong bones and a healthy immune system. Vitamin D also helps improve memory and mood. Studies have shown a connection between vitamin D deficiency and increased levels of depression.
Sunlight also increases mood by boosting levels of serotonin. Serotonin is a key neurotransmitter that increases mood and lowers anxiety.
Many people experience seasonal affective disorder (SAD) in the winter. This means that they experience a depressed mood in the winter because of darker, shorter days. Then their mood increases again when the weather gets warmer and sunny days return.
Additionally, sunlight is vital for proper sleep. Sunlight helps to maintain the body’s circadian rhythm, which regulates your sleep and wakefulness patterns. Sunlight helps the body produce more melatonin at night, which aids in sleep.
You should aim to obtain at least 15 to 20 minutes of sun exposure each day. Morning sunlight is especially beneficial because it helps regulate your circadian rhythm and improve sleep quality.
If you work indoors, you will have to work harder to obtain adequate amounts of sunlight. You could eat lunch outside or take a walk outside in the morning or evening.
One strategy to obtain adequate sunlight during the winter months is to purchase a sun lamp. Sun lamps imitate the effects of natural light and can help boost your mood. You can purchase sun lamps on Amazon for about $150.
2. Sauna
Saunas have been used for thousands of years as a natural health tonic. In some countries saunas are still used with great regularity. Studies show that about 99% of Finnish people use a sauna on a weekly basis.
Saunas are not only an integral part of Finnish culture, but also provide a wide array of physical health benefits. Saunas help boost the immune system, lower inflammation, improve circulation, prevent heart disease, detox the body, aid in workout recovery and cleanse the skin. Saunas may also aid in weight loss and muscle growth.
Saunas also provide excellent mental health benefits. Saunas help to lower anxiety and depression and improve memory.
Several studies have shown the powerful effect that a sauna can have on mood. In 2016 one study was conducted on 16 individuals with major depression. The study revealed that depression levels dropped by 50 percent after one sauna treatment. Furthermore, the benefits of the sauna persisted up to six weeks following the treatment!
The benefits of a sauna are greatly increased with more frequent usage. Using the sauna once a week will certainly provide some positive benefits. However, the greatest benefits of a sauna will be obtained when using it at least four times a week. For example, two large studies on Finnish men showed that using the sauna 4 to 7 times a week reduced the risk of all-cause mortality by 40%, dementia by 66% and Alzheimer’s disease by 67% compared to using the sauna only once a week.
You should be cautious about using the sauna if you have high blood pressure or cardiovascular disease. Always check with your doctor before using the sauna if you have these conditions. Also, it’s best not to spend more than 30 minutes in the sauna and you should drink plenty of water afterwards.
3. Cold Therapy
You have already seen that heat therapy is a powerful remedy for depression. However, cold therapy is also a powerful weapon in the fight against depression.
Cold therapy, also known as cryotherapy, is the use of cold or freezing temperatures to achieve better health. Cold therapy includes practices such as ice baths, cold showers and whole body cryo therapy.
Cold therapy has been practiced extensively throughout human history. Hippocrates, the father of modern medicine, advocated the use of hydrotherapy. The benedictine monks also practiced the use of hydrotherapy, and in the 19th century cold baths became popular in Switzerland. Additionally, Temple Fay, who was head of neurosurgery at Temple University, recommended “human refigeration” as a means of treating malignancies and head injuries. Irving Cooper, a famous neurosurgeon, invented and practiced the use of cryosurgery.
Today the modern world is discovering the enormous benefits of cold therapy. Many professional athletes, bodybuilders and celebrities frequently use cryotherapy. Many brave souls are also beginning to include cold showers in their health regime.
Cold therapy has many documented physical health benefits. Cold therapy has been shown to reduce inflammation and aid in work-out recovery. Cold therapy also also improves will power and self-discipline. Cold therapy can help with weight loss and increases immunity. Additionally, cold therapy is effective at increasing fertility and increasing testosterone.
Cold therapy also has some notable mental health benefits. Cold therapy has been shown to be effective at treating depression and boosting the mood. Exposure to extreme cold increases levels of noradrenaline, a chemical that increases mood and feelings of pleasure. Cold therapy also reduces levels of brain inflammation, which leads to a better mood.
One 2008 study revealed that cryotherapy lowered levels of depression by 50 percent in one-third of the subjects who were studied. This is much greater than the effect of a placebo.
Wim Hoff is a dutch athlete who is well-known for his teaching on cold water therapy. He has performed many incredible feats in freezing temperatures, such as swimming in ice cold water and running a half marathon barefoot in ice and snow! He developed the Wim Hoff method, which teaches the principles of deep breathing, cold exposure and meditation. This method has profound benefits. It helps to reduce inflammation, relieve stress, improve sleep and increase focus and concentration. All these factors lead to a reduction in depression.
Wim Hoff discovered the benefits of cold therapy after losing his first wife to suicide. Hoff used cold therapy and freezing temperatures to help him overcome a deep depression.
It may be difficult to obtain access to ice baths or whole body cryotherapy chambers. You may not be able to afford these kind of cold therapy treatments.
Thus, probably the easiest way to practice cold therapy is by taking cold showers. Cold showers provide a plethora of health benefits, including boosting the mood. Cold showers are effective at increasing alertness in the morning and they can also help you sleep better at night.
Taking a cold shower does not mean that you have to use cold water for the entire duration of the shower. You can take a hot shower and then get a blast of cold water for the final minute. Or you can alternate between hot and cold water during the shower. All of these methods will still provide the benefits of cold therapy.
4. Journaling
When you are stuggling with depression, it can be difficult to make sense of your thoughts. Your thoughts are jumbled together without any logical flow or pattern. Your mind alternates between racing thoughts and a dull state of dreariness. You feel stuck in a mental fog.
This is where journaling comes to the rescue. Journaling can help make sense of your jumbled thoughts. Writing down your thoughts and feelings can give a sense of clarity and focus. Putting your thoughts on paper can also help you release your negative emotions. Furthermore, journaling can help you identify patterns and habits and areas that where you need to make changes.
There is sufficient evidence to show that journaling reduces symptoms of depression and anxiety. One 12 week study that evaluated the impact of expressive journaling on mental health found these results:
“Journaling was associated with decreased mental illness and increased well-being relative to baseline. Journaling was also associated with less depressive symptoms and anxiety after one month and greater resilience after the first and second month, relative to usual care.”
This is not the only study that showed the benefits of journaling on mental health. A 2005 study showed that journaling reduced symptoms of depression in women who were abused by their partner. A 2006 study revealed that journaling can help reduce depressive behavior in college students who were vulnerable and prone to such symptoms. Also a 2013 study showed that three days of expressive journaling for 20 minutes a day can help reduce depresson in those with major depressive disorder.
However, it’s important to practice the right form of journaling to reap the most benefits. The most effective form of journaling for mental health is expressive journaling. This involves not simply writing what happened, but your thoughts and feelings about these events. You should explore feelings of frustration, sadness and hope and record these in your journal.
When journaling you should go even farther than recording your thoughts and feelings. You should also develop an action plan. You should strategize how you will address the challenges, frustrations and emotions that you are experiencing.
You should journal consistently to reap the most benefits. Try to journal at least three times per week for 20 minutes at a time.
Don’t worry if your writing is a little sloppy. You do not need to have the correct the grammar, spelling and punctuation. The point of journaling is to release your thoughts and feelings and not to write an academically sound paper. Thus, learn to write with freedom and creativity in a way that is meaningful to you.
Happy journaling!
5. Music
Music is one of the greatest blessings of life. Music is an integral part of culture and is treasured by nations all over the world. Each nation and ethnic group values its own unique forms of music.
Music is also a powerful tool for treating depression. Music can lift the soul and revive the spirit in a way that few other things can. Music helps to increase levels of neurotransmitters such as dopamine and seratonin, which are responsible for feelings of happiness and pleasure.
Music has been used throughout history to lift the spirits and bring emotional and mental healing. The Ancient Greeks used music in a therapeutic way. King David of Israel also used music to help calm king Saul when he was troubled and angry. Whenever an evil spirit came upon Saul, David played the lyre to comfort and refresh him. And this strategy worked well and helped Saul feel better.
Music is still being used today to help bring healing to those who are stuggling with mental and emotional challenges. Music therapy is a popular form of treatment used to help those struggling with depression. In this kind of treatment, the client plays or listens to music while sharing his thoughts and feelings with the therapist. The music helps calm the person and allows him to express his feelings more openly.
Music therapy has been shown to be an effective remedy in treating depression. One study by the British Journal of Phychiatrist evaluated 79 people ages 18 to 50 who were diagnosed with depression. Forty-six of these people were given traditional therapeutic treatments of counseling and medicine. The others were given the same treatments but were also given music therapy sessions twice a month. The participants who were given music therapy showed a far greater improvement in symptoms than those who did not receive it.
Music also has many other mental health benefits, such as increasing focus and concentration, improving memory and aiding in sleep. Music can also help increase verbal intelligence and delay brain aging. Additionally, music helps to improve sleep quality, which enhances all aspects of mental health.
However, not all types of music have the same effect on mental health. Studies show that the most effective kind of music for reducing depression is gentle, relaxing music such as classical and instrumental. Uplifting and motivational music can also be helpful. On the contrary, more harsh and intense music like rock and heavy metal can increase feelings of depression and anxiety.
Find music that you enjoy and listen to it whenever you feel depressed. If you struggle with insomnia, try listening to gentle, instrumental music before bed.
Music can be an important part of a holistic treatment for depression. Be sure to take advantage of its mood-boosting powers.
6. Essential Oils
Essential oils are volatile compounds that are created through stream distillation. This is a process that extracts oil and water compounds from a plant. The result is concentrated oils that have a strong aroma.
Essential oils have been used for thousands of years for a wide range of purposes, such as beauty treatments, purfumes, religious ceremonies and food preparation and preservation. Essential oils have also been used in herbal and natural health treatments.
Many cultures around the world have an extensive history of using essential oils. The Egyptian priests and royal family used essential oils in their perfumes and ointments. The Greeks, including Hippocrates, used essential oils to fumigate Athens against a plague. The Indians practiced the use of aromatic massages using essential oils. Chinese folk medicine has also used essential oils in their practice for many years. And the essential oils were used throughout Biblical history as gifts of incense and for anointing others.
Essential oils are very small compounds that are able to easily penetrate the cells and even cross the blood-brain barrier. This makes them powerful and therapeutic for a wide range of health conditions, including cuts and wounds, insomnia, asthma, COPD, muscle aches and fungal infections.
Essential oils are also powerful for the brain because smells travel directly to the brain through the olfactory nerve. Essential oils stimulate the limbic system and other parts of the brain that are associated with pleasure and mood.
Studies have shown essential oils to be powerful for reducing depression and anxiety. One 2014 study evaluated 82 elderly people with chronic pain and depression. After four weeks of aromatherapy treatment, the participants showed lowered stress levels and significant improvement in mood. Another study by the Complementary Therapies in Clinical Practice showed that essential oils helped reduce symptoms of depression in postpartum women.
One of the best essential oils for treating depression is bergamot. Bergamot is stimulating and refreshing and works to increase energy levels. Bergamot is very calming and is excellent for reducing stress and anxiety.
One 2011 study evaluated the effects of using an essential oil blend to treat depression and anxiety. This blend included bergamot and other essential oils like lavendar. The results of this study showed that participants who used the treatment seemed much more relaxed and calm than the control group.
Lavander is another popular essential oil that is effective in treating depression and anxiety. Lavendar is very calming and uplifting.
Several studies have shown lavendar to be effective in treating depression and anxiety. One study by the International Journal of Psychiatry in Clinical Practice showed that taking 80 mg capsules of lavendar lowered symptoms of both depression and anxiety. Another 2012 study by the Complementary Therapies of Clinical Practice evaluated 28 postpartum women who were given four weeks of lavendar aromatherapy treatment. The study showed that these women had a major reduction of postnatal depression and anxiety.
Other essential oils that can be effective in treating anxiety and depression include rose, ylang ylang, frankencense, camomile and nutmeg. All of these oils have relaxing, calming and uplifting properties.
There are three ways to use essential oils for therapeutic treatment. The primary way to use these oils is by diffusing them. You can purchase a diffuser and use it in your house, car or office to purify the air and obtain the health benefits of the oils.
Another way to use the oils is topically. You can simply apply the oils to the skin on your wrists, temples, feet or stomach. The oils will then be absorbed into your bloodstream. However, you should not apply the oils directly to your skin. Instead, you should dilute the oils in a carrier oil such as coconut or sesame oil. This will help prevent an allergic reaction.
The third way to use essential oils is by taking them internally. You can dilute the oils in water and ingest them. However, you should be very careful when consuming any oil internally. And woody oils such as evergreen, cypress, juniper and pine should never be consumed internally.
When using essential oils, always remember that they are very concentrated and potent. You should only use a couple drops of an oil regardless of the method of application that you choose. Using too much of an oil can do more harm than good.
Also, it’s important to always choose organic essential oils. This will ensure that your oils are completely pure and free from toxins and pesticides.
7. Pets
Pets are a great source of joy and companionship for many people. People of all ages enjoy having pets and value their friendship and unconditional love.
Owning and caring for pets is not simply a fun hobby or skill. It is also an excellent way to improve your physical health. Caring for pets has been shown to lower blood pressure, reduce stress and improve cardiovascular health.
Pet have also been shown to greatly improve mental health and lower levels of anxiety and depression. One study by the Human-Animal Bond Research Institute showed that owning a pet improved mental health 74% of the time. Other studies by the Centers for Disease Control and Prevention and The Independent showed that owning a pet helps reduce symptoms of depression and other mental health challenges.
Pets helps improve mental health and reduce depression in a variety of ways. The primary benefit of having pets is they provide a constant source of companionship. Pets are loyal and devoted to their owners. They always provide unconditional love and acceptance, unlike humans. This helps to reduce feelings of loneliness and isolation.
Pets also help fulfill the human need for physical touch. Touching a pet is comforting and relaxing. It has been shown to reduce stress and improve interpersonal reactions.
Caring for pets also provides structure and routine to our day. Meeting the physical, social and emotional needs of our pets every day gives a sense of purpose and fulfillment. This will help increase mood and self-esteem.
Pets can also help enhance your social life and increase relationships. Walking through your neighborhood with pets is an excellent way to meet new people. One study from the University of Warwick in England showed that 65% of strangers talked to someone who was walking with a dog while only 3% talked to someone without a dog.
Additionally, pets can help improve interpersonal communication. Studies show that children who have pets have better verbal and non-verbal communication skills. Pets also help improve trust and empathy toward others.
However, not all pets provide the same level of mental health benefits. Dogs have been shown to provide the greatest benefits for those with depression. Cats, horses, monkeys and guinea pigs can also provide great companionship and lift your spirits. Even smaller pets like gerbils, lizards and parrots can enhance your mood and quality of life. Additionally, smaller pets are more affordable and accommodating to apartments.
Shop around for the pet that best fits your budget, living space and interests. Adding any pet to your life will bring joy and be a powerful weapon in your battle against depression.
These are seven hacks that can be incredibly valuable in your fight against depression. Practicing these habits and strategies consistently will provide provide the greatest benefits. Also, remember that these practices will be most effective when combined with a healthy lifestyle of eating nutrient-dense foods, exercising and obtaining proper sleep.
Stay hopeful, and the victory will be yours!
