Depression affects how people think, feel, and act. It can also impact physical health and other aspects of a person’s life.
Many people take medication, such as antidepressants, to treat depression, but various natural methods can also help manage symptoms and reduce the risk of future episodes.
Depression can occur at any age, and it can affect anyone, but according to the National Institute of Mental Health (NIMH)Trusted Source, people are more likely to experience it if they:
have a family history of depression
have experienced trauma, stress, or a life-changing event
have a physical illness, such as cancer
are using certain medications or other substances
The following tips may help people who have these risk factors or who are living with depression manage or avoid symptoms.
People who have a susceptibility to depression may have a higher risk of developing it if they have chronic stress.
Some people are born with genetic factors that increase their risk. Others may develop a susceptibility during childhood, for example, due to neglect or abuse.
A 2012 studyTrusted Source conducted with veterinary students found that stress had an adverse impact on mental health, life satisfaction, and general health.
It is not always possible to avoid stress, but taking steps to do so may help. These include:
getting enough sleep and rest
learning to say “no” to additional demands
taking breaks from work
practicing breathing exercises and meditation
getting regular exercise
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What to know about avoiding depression
Medically reviewed by Marney A. White, PhD, MS, Psychology — By Tom Seymour — Updated on September 29, 2020
Avoid stress
Exercise
Diet
Sleep
Alcohol and drugs
Talking therapy
Avoid triggers
Outlook
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Depression affects how people think, feel, and act. It can also impact physical health and other aspects of a person’s life.
Many people take medication, such as antidepressants, to treat depression, but various natural methods can also help manage symptoms and reduce the risk of future episodes.
Depression can occur at any age, and it can affect anyone, but according to the National Institute of Mental Health (NIMH)Trusted Source, people are more likely to experience it if they:
have a family history of depression
have experienced trauma, stress, or a life-changing event
have a physical illness, such as cancer
are using certain medications or other substances
The following tips may help people who have these risk factors or who are living with depression manage or avoid symptoms.
People who have a susceptibility to depression may have a higher risk of developing it if they have chronic stress.
Some people are born with genetic factors that increase their risk. Others may develop a susceptibility during childhood, for example, due to neglect or abuse.
A 2012 studyTrusted Source conducted with veterinary students found that stress had an adverse impact on mental health, life satisfaction, and general health.
It is not always possible to avoid stress, but taking steps to do so may help. These include:
getting enough sleep and rest
learning to say “no” to additional demands
taking breaks from work
practicing breathing exercises and meditation
getting regular exercise
Learn more about stress and get some tips for managing it here.
Always check with a doctor before taking any supplements or over-the-counter (OTC) medication to ensure it is suitable for use.
There is a selection of devices to help manage stress available for purchase online.
A 2018 reviewTrusted Source describes exercise as an underutilized treatment for depression. The authors note that it can boost both physical and mental well-being.
Depression can make it hard for some people to start exercising, but a lack of activity can also make symptoms worse.
People experiencing difficulties in starting exercise could try just 5 minutes of walking or another enjoyable activity in the morning and another 5 minutes in the afternoon. From there, gradually increase over the coming days and weeks.
Current guidelines recommend aiming for 150 minutesTrusted Source of moderate-intensity exercise each week, broken into sessions that could be 5 minutes, 10 minutes, 30 minutes, and so on
Research Trusted Sourcesuggests that the following foods may help:
fresh fruits and vegetables
green tea
soybean products
healthful oils, such as olive oil
whole grains
fish
At the same time, people should limit their intake of the following:
red meat and meat products
premade baked goods
trans fats
sugary desserts and sodas
Fresh fruits and vegetables provide antioxidants. These help protect the body from oxidative stress and cell damage.
Here are some tips that people can try to improve their sleep naturally:
Go to bed and get up at the same time each day, including weekends.
Try to ensure the room is quiet, dark, and of a comfortable temperature.
Avoid large meals, caffeine, and alcohol before sleeping.
Do physical exercise during the day.
Remove electronic equipment from the sleeping area and switch off 30 minutes before bedtime.
Get up again if you do not fall asleep within 20 minutes. Read or find some other distraction for a while, then try again.
Follow a healthful diet.
Avoid drinking too much fluid too close to bedtime.
Limit exposure to bright light in the evening.
. Sleep
According to an older articleTrusted Source, there is a strong link between depression and insomnia. A lack of sleep may worsen symptoms of depression, and it is also a common symptom.
Here are some tips that people can try to improve their sleep naturally:
Go to bed and get up at the same time each day, including weekends.
Try to ensure the room is quiet, dark, and of a comfortable temperature.
Avoid large meals, caffeine, and alcohol before sleeping.
Do physical exercise during the day.
Remove electronic equipment from the sleeping area and switch off 30 minutes before bedtime.
Get up again if you do not fall asleep within 20 minutes. Read or find some other distraction for a while, then try again.
Follow a healthful diet.
Avoid drinking too much fluid too close to bedtime.
Limit exposure to bright light in the evening.
