Natural remedies for depression

In some instances, it can be possible to manage and treat depression naturally, especially if it’s mild to moderate.

Exercising regularly and getting enough sleep helped get my mood under control, even though it’s not perfect and doesn’t fix everything.

However, professional help (such as therapy or medication) is often necessary if depression is severe or persistent.

Nevertheless, natural remedies can always complement qualified treatment or be a first step for those looking for alternatives.

1. Nutrition: mood-boosting foods

Certain foods can help regulate neurotransmitters like serotonin and dopamine:

• • Omega-3 fatty acids

Found in fatty fish (salmon, mackerel), flaxseeds, and walnuts. 5-HTP.

• • B vitamins

Found in leafy greens, eggs, bananas, and whole grains (helps serotonin production).

• • Magnesium

Found in almonds, spinach, and avocado to assist in regulating stress hormones.

• • Probiotics

Located in yogurt, kefir, kimchi, and sauerkraut (supports gut health, which affects mood).

• • Dark chocolate

Contains serotonin-boosting compounds and antioxidants.

2. Herbal and natural supplements
   
   

Some herbs and supplements have been studied for their antidepressant effects:

• • St. John’s Wort

Often used for mild depression. (Care should be taken since it may interact with medications, including birth control and antidepressants.)

• • Ashwagandha

Aids in reducing stress and cortisol levels.

• • Rhodiola Rosea

Can improve energy, reduce fatigue, and help with mental clarity.

• • Saffron

Some studies show it can help increase serotonin levels.

• • L-Theanine

Found in green tea, promotes relaxation without drowsiness.

• • 5-HTP

Supports serotonin production, but should be used cautiously if on medication.

3. Exercise and movement

Physical activity naturally increases serotonin, dopamine, and endorphins:

• • Cardio exercise

Running, biking, or brisk walking improves mood.

I like to do my cardio training in nature because it helps me calm down.

• • Strength training

Lifting weights can improve self-esteem and mental resilience.

• • Yoga and stretching

Reduce stress and help release tension.

• • Dancing

Combining movement and music, which are both mood-boosting.

4. Sunlight and vitamin D

Low vitamin D levels are linked to depression. Try to:

• • Get 15-30 minutes of sunlight daily (especially in the morning).

• • Take vitamin D supplements if needed.

5. Mindfulness and meditation
   
   

• • Mindfulness meditation

Helps break negative thought patterns.

• • Deep breathing exercises

Reduce anxiety and pressure.

I’ve been feeling a lot more relaxed since I started practicing deep breathing exercises for 5-10 minutes each day.

• • Gratitude journaling

Shifts focus from pessimism to positive moments.

6. Sleep hygiene

Poor sleep can worsen depression. To improve sleep:

• • Stick to a consistent sleep schedule.

• • Limit blue light exposure (phones, screens) before bed.

• • Avoid caffeine and heavy meals late at night.

• • Try magnesium or chamomile tea to wind down.

7. Aromatherapy (essential oils)

• • Lavender

Calming and sleep-promoting.

• • Bergamot

Uplifting and stress-reducing.

• • Frankincense

Helps with deep breathing and relaxation.

8. Acupuncture and reflexology
   

• • Some studies suggest acupuncture can aid in balancing energy and reduce depressive symptoms.

• • Reflexology (foot massages) may help release tension.

9. Cold therapy (cryotherapy or cold showers)

• • Cold exposure may increase dopamine and reduce strain.

• • Cold showers or ice baths can provide an instant mood boost.

10. Social connection and support

• • Talking to friends or family reduces isolation.

• • Joining a group, such as a support group or hobby club, can help combat loneliness.

• • Volunteering gives a sense of purpose and fulfillment.

11. Nature therapy (forest bathing)

• • Spending time in nature lowers stress hormones and improves temperament.

• • Walking barefoot on grass (“earthing”) may have grounding effects.

12. Music therapy and sound healing
    
    

• • Listening to upbeat music can lift your mood.

• • Singing or playing an instrument helps express emotions.

• • Binaural beats and sound healing may have calming effects.

13. Laughter and play therapy

• • Watching comedies or engaging in fun activities releases feel-good hormones.

• • Playing with pets or children can bring joy and reduce tension.

14. Reduce your caffeine and alcohol intake

• • Caffeine heightens anxiety if consumed in excess.

• • Alcohol is a depressant that worsens symptoms over time.

I stopped drinking alcohol during the week and reduced my caffeine intake to 1 cup of coffee per day, and have been sleeping a lot better while experiencing less anxiety.

15. Dopamine fasting and digital detox
    
    

• • Taking breaks from social media lowers comparison and pessimistic self-talk.

• • Engaging in real-world activities brings more fulfillment.

16. Tryptophan-rich foods

• • Tryptophan is an amino acid that assists in producing serotonin.

• • Found in: Turkey, eggs, cheese, nuts, pumpkin seeds, tofu, and bananas.

17. Adaptogenic mushrooms

• • Reishi

Known as the “mushroom of immortality,” it helps reduce stress and improve sleep.

• • Lion’s Mane

Supports brain function and may help with depression.

• • Cordyceps

Boosts energy and decreases fatigue.

18. Grounding (earthing)

• • Walking barefoot on grass, soil, or sand may reduce stress and inflammation.

• • Helps regulate circadian rhythms and enhance sleep.

19. Herbal teas for mood
    
    

• • Holy Basil (Tulsi)

Lowers cortisol (stress hormone).

• • Lemon balm

It calms and helps with anxiety.

• • Rose tea

Uplifting and soothing.

20. Shaking therapy (TRE – tension and trauma-releasing exercises)

• • Shaking or bouncing lightly on your heels can release stored trauma and tension.

• • Some animals shake after stressful events, and humans may benefit from these movements too.

21. Intermittent fasting

• • Some studies suggest fasting may improve brain function and raise dopamine.

• • Helps regulate blood sugar, which can affect attitude.

I have much fewer mood swings since I started intermittent fasting, since I have fewer insulin spikes.

22. Writing therapy (stream-of-consciousness writing)

• • Write freely for 10 minutes without judgment to clear mental clutter.

• • Helps process emotions and reduce negative thought loops.

23. Infrared sauna or heat therapy

• • Increases endorphin release and mimics the effect of exercise.

• • Helps relax muscles and relieve tension.

24. Clay therapy (working with clay or mud baths)
    

• • Sculpting or molding clay engages creativity and relieves tension.

• • Mud baths or Dead Sea mud are rich in minerals that may promote relaxation.

25. Synchronized breathing exercises

• • Coherent breathing (5-6 breaths per minute)

Balances the nervous system.

• • Box breathing (4-4-4-4)

Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.

26. Nootropics and natural brain boosters

• • Bacopa Monnieri

An herb used in Ayurveda to enhance brain function and lower stress.

• • Ginkgo Biloba

May improve blood flow to the brain and help with mental clarity.

27. Forest medicine (phytoncides and tree therapy)

• • Trees release compounds called phytoncides, which enhance immune function and temperament.

• • Sitting under a tree may lower cortisol and improve relaxation.

28. Biofeedback and heart rate variability (HRV) training

• • Devices like the HeartMath Inner Balance monitor HRV and help train your nervous system for resilience.

• • Learning to control heart rhythms lowers stress and improves temperament.

29. Manual therapy (cupping, Gua sha, or acupressure)
    
    

• • Cupping therapy

Increases circulation and may help release tension.

• • Gua Sha (scraping therapy)

It can relieve muscle tightness and stimulate energy flow.

30. Fire gazing (Trataka meditation)

• • Staring at a candle flame or fireplace can have a trance-like calming effect.

• • Helps to quiet an overactive mind and improve focus.

31. Bioenergetic exercises (shaking, stretching, and vocal toning)

• • Shaking out the body loosens up stored tension.

• • Making deep vocal tones (“Om” chanting) can activate the vagus nerve, improving relaxation.

32. Self-havening (gentle touch therapy)

• • A simple self-soothing technique where you rub your arms or face in a gentle, rhythmic motion.

• • Can aid in relaxation by engaging delta brain waves.

33. Tea ceremony (ritualized tea drinking for mindfulness)

• • Slowing down and preparing tea with intention can be a meditative practice.

• • The process of sipping tea mindfully employs the senses and promotes relaxation.

34. Cold water face immersion

• • Dipping your face in a bowl of cold water for 30 seconds activates the diving reflex, aiding in calming the nervous system and reducing stress.

• • A splash of cold water on your wrists and neck can have a similar effect.

I take the occasional cold shower or dip my face in a bowl of cold water, and it seems to wake me up.

35. Singing or humming (vagus nerve stimulation)
    

• • Humming, chanting, or singing stimulates the vagus nerve, which helps regulate mood.

• • Try “Om” chanting or humming in the morning to set a positive tone for the day.

36. Herbal smudging (using sage, palo santo, or sweetgrass)

• • Burning certain herbs can purify the air and create a calming ritual.

• • Sage and palo santo have been used for centuries for mental clarity and emotional cleansing.

37. Eye movement desensitization (self-EMDR)

• • Moving your eyes left to right rapidly for 30 seconds assists in processing negative emotions and lowering stress.

• • EMDR therapy is often used for PTSD, but a simplified version can easily be done at home.

38. Art therapy (even for non-artists!)
    
    

• • Painting, doodling, or expressing emotions through art can help deal with your feelings.

• • Try scribbling with crayons for a fun, no-pressure activity.

39. Standing barefoot on copper or stone

• • Copper plates or stone surfaces are believed to aid in grounding the body and improve energy balance.

• • Some cultures use copper bracelets to help with mood stabilization.

40. Magnesium foot soak (Epsom salt alternative)

• • If you don’t have time for a full bath, try a magnesium-rich foot soak to relax muscles and nerves.

• • Warm water alone can help soothe stress before bed.

41. Clapping therapy
    

• • Rapidly clapping your hands stimulates acupuncture points, boosts circulation, and releases tension.

• • Some forms of laughter yoga incorporate clapping for energy and positivity.

42. Color therapy (chromotherapy)

• • Wearing bright colors (like yellow and orange) may help with mood elevation.

• • Using blue light in the morning and warm red/orange light at night supports healthy sleep cycles.

43. Finger tapping (EFT – emotional freedom technique)

• • Lightly tapping acupuncture points (forehead, collarbone, under the eye) while saying positive affirmations can help shift negative emotions.

• • Example: Tap on your chest while repeating, “Even though I feel down, I still accept myself.”

44. Mirror work (self-compassion exercise)

• • Look in the mirror and say something kind to yourself, even though it may feel awkward at first.

• • For instance: “I am doing my best, and that is enough.”

• • Studies show self-compassion helps to lower symptoms of depression.

45. Using a Himalayan salt lamp

• • These lamps are believed to release negative ions, which may assist with relaxation.

• • The warm glow creates a calming atmosphere at night.

46. Eating more fermented foods

We know that gut health directly impacts mental health. Adding foods like:

• • Kimchi, sauerkraut, miso, kombucha, and tempeh can improve gut bacteria balance, which affects serotonin levels.

47. Doing simple acts of kindness
    

• • Helping others boosts dopamine and oxytocin (the “feel-good” hormones).

• • Small acts like holding a door open, writing a kind note, or giving a compliment can lift your attitude instantly.

Even though it might sound weird, I notice feeling better whenever I do a good deed for someone else.

48. Using weighted accessories (compression therapy)

• • A weighted blanket (15-20 lbs.) can provide a calming effect similar to a hug.

• • Weighted vests or compression clothing can aid in regulating mood and anxiety.

49. Writing with your non-dominant hand

• • Writing or doodling with your opposite hand activates different parts of your brain.

• • This may help break repetitive thought patterns while stimulating creativity.

50. Practicing “laughter yoga” (even fake laughing!)

• • Forcing a fake laugh often turns into real laughter and releases endorphins.

• • Try laughing for one minute straight—even if it’s silly to help alter your mood.

51. Holding a warm object (like a mug or warm stone)

• • Holding a warm mug, heating pad, or sun-warmed rock can provide instant relief since warmth is comforting.

• • Try wrapping your hands around a warm cup of tea and taking slow breaths.

52. Staring at the horizon (distance gaze therapy)
    

• • Looking at a faraway object (like the ocean, mountains, or skyline) can calm the mind.

• • Helps reduce eye strain and creates a mental “reset.”

Final thoughts

While natural remedies can be effective, they work best when combined with healthy lifestyle changes.

Seeking professional help is important if your depression is severe, and there’s no shame in getting therapy or medication when needed.

The key to natural depression relief is consistency and finding what works for YOU. Some people respond better to movement, while others may benefit from sensory therapies.

You should try adding a few of these practices into your routine and see what resonates with you.

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