Clinical depression is a mood disorder that causes a loss of interest and a persistent feeling of sadness. Depression can feel as though a dark and stormy cloud is following you wherever you go. It is among the leading causes of disability worldwide and there is no one-size-fits-all approach that works for everyone. Symptoms of depression can include feelings of hopelessness, angry outbursts, loss of interest in activities, anxiety, agitation, and frequent and recurring thoughts of death and suicide. 

With a little help, clinical depression patients can reclaim their lives by following these natural remedies and lifestyle changes:

1. Set a routine and follow it

There is nothing routine about depression, but to successfully cope with this illness, it’s critical for recovery to create a routine and follow it. Depression is a rebellious disorder that can cause people to avoid routines and patterns, but establishing a daily routine can fight the unpredictability of depression. 

Since everyone’s depression is different, it’s important to create a routine with yourself in mind. A few things that can help is to establish a wake-up and bedtime everyday, ensuring you get enough sleep. Next, add some self-care time, which can include a relaxing activity like journalling or meditating. Lastly, set meal times and stick with them as eating will boost your energy and moods. 

2. Set small goals

Clinical depression can rob people of their sense of accomplishment and the best way to combat that is set goals for yourself. Mental health care providers recommend starting with a small, positive, and most importantly achievable goal. A positive goal concentrates on positive actions, like showing more gratitude towards your friends and family or going on longer walks, whereas an avoidance goal aims to reduce negative outcomes, such as quitting smoking or getting upset over little annoyances. A sense of accomplishment can go a long way in feeling better about life. 

3. Eat healthy foods

When you’re in a depressed mood it can be difficult to make healthy choices when it comes to food, reaching instead for a bag of chips, dipping into a bucket of fried chicken, or cracking open a cold beer, but foods like those will only make you feel worse at the end of the day. Instead of increasing your serotonin levels by taking an antidepressant, you can try to eat foods that are naturally loaded with serotonin. Opt for mood stabilizing foods that are rich in omega-3 fatty acids, such as wild salmon, herring, and mackerel; healthy fats, like coconut oil, avocados, and olive oil; and high in protein, such as free range turkey. 

4. Get moving

There is a good reason the phrase “runner’s high” exists and that’s because exercise releases the happy-making endorphins that act like a natural antidepressant. Doctors recommend doing moderate exercise around five times a week for at least 30 minutes at a time. Moderate exercise can be anything from taking a brisk walk, going for a jog, or perform yoga stretches. Yoga is believed to reduce cortisol levels, which is the hormone your body produces when you feel stress. 

5. Get enough sleep

Clinical depression can interfere with normal sleep patterns and can make it difficult to get a full night’s rest. We all understand that sleep is important for our overall health, but a lack of it can worsen depression symptoms. We recommend setting a bedtime and sticking with it every night. A regular bedtime will signal to your body that it’s time to sleep and make it easier to do so. A simple routine of washing your face, brushing your teeth, shutting down your electronics, and spritzing your bed with lavender oil can make a huge difference in letting your body know that it’s time for slumber. 

6. Challenge negative thoughts

The battle against depression is more mental than physical and requires patients to alter their negative thought patterns. One way to do this is by participating in a category of psychotherapy called cognitive behavioral therapy (CBT). This type of therapy involves modifying thought patterns in order to change behaviors and moods. Unlike Freud’s brand of psychotherapy which focuses on unconscious forces from the past, CBT is based on the idea that negative feelings and actions are the result of distorted beliefs and thoughts. A therapist or counselor who is trained in this type of treatment can work with you in a structured setting to minimize and eliminate troubling behaviors.