Did you know that depression is the leading cause of disability in the U.S for people ages 15 to 44? On average, it impacts about 6.7 percent of the US adult population in any given year.

Fighting depression can feel like an uphill battle for those suffering and their loved ones. However, there are some strategies and coping skills that can improve your mental health and reduce your depressed mood.

Let’s get into the top natural methods!

1. Meditation

Meditation is one of the best ways to improve mindfulness in daily living. Fortunately, you don’t need to be an expert to reap the benefits.

Similar to other exercises, meditation requires practice and discipline. However, you don’t need to devote hours and hours to it to reap the fantastic benefits. Simply spending a few moments each day to deep breathing and quiet reflection can do wonders for your mental health.

Not sure how to get started on your own? Today, several apps and websites provide guided scripts to help you relax.

2. Better Nutrition

As it turns out, the food you eat can have a profound effect on both your physical and mental health.

Think about it, how do you typically feel when you eat processed foods? You probably feel more sluggish and tired throughout the day.

On the other hand, when you eat a rounded diet full of vegetables, fruits, protein, and whole grains, your body (and mind) get the nutrients it needs for maximum health benefits.

Try and focus on serotonin-enhancing foods including:

• omega-3 fatty acids (sardines, wild salmon, anchovies)
• healthy fats (almonds, coconut oil)
• tryptophan (turkey)

These foods can help naturally boost your serotonin levels.

3. Exercise

It’s known as one of the best natural antidepressants and for a good reason. Exercise releases adrenaline and endorphins, which are associated with having a positive mood.

Start by committing to moving your body more regularly. Experts recommend a minimum of 150 minutes per week, which breaks down to about 30 minutes each day.

Sign up for that dance class, hit the gym, or take a local hike. Your mind and body will both thank you!

4. Social Interactions

Having the right friends can make a dramatic difference in improving your mental health. If you’re hanging out with positive, uplifting people, their optimism is more likely to rub off on you!

The opposite is also true. If you’re associating with negative complainers on a regular basis, should you feel surprised if you’re finding yourself cynical and jaded?

You don’t need to become a social butterfly, but it’s healthy to commit to a healthy amount of social interactions on a regular basis. Coffee date, anyone?

5. Volunteering

Sometimes, the best way to get out of your own head is by focusing on someone or something else. Volunteering helps you achieve exactly that. By giving back to the community, you can be a part of creating something greater than yourself.

Studies show that people who volunteer feel happier, healthier, and more grateful than those who don’t. From playing with rescue dogs to providing a hand at the local soup kitchen, there are infinite possibilities to make a meaningful difference in your local neighborhood.

6. Natural Medications

Some people benefit from antidepressants to manage their mental health. Others prefer a more natural approach. Fortunately, there are several mood-enhancing supplements you can consider including:

• Vitamin D (can boost mood)
• 5-HTP (converts directly into serotonin and can help depression and anxiety)
• St. John’s Wort (can also improve depression)
• Fish oil (associated with mood improvements)
• CBD oil (can alleviate stress and promote cognitive function- read more here)

Before starting any new medication or supplement, be sure to consult with your doctor for safety.

7. Psychotherapy

Meeting with a licensed therapist or psychologist can help you understand your depression triggers and create a healthier plan for coping.

Psychotherapy provides a space for nonjudgmental support and healing. In this process, you will learn more about how you perceive yourself, others, and the world around you. You will also develop the appropriate tools to manage daily stressors.

While therapy is not a cure for depression, research suggests that it can be a very beneficial resource for managing your mental health.

8. Go Outdoors

Ever notice how good you feel after a stroll in the park or a dip in the ocean? It’s not random. Our bodies crave spending time in nature.

With many of us working full-time in office buildings, we don’t always give ourselves that opportunity to enjoy the fresh air.

Commit to increasing the amount of time you spend outside. See how your mood improves.

9. Make Yourself Laugh

Watching a funny television clip or turning on your favorite movie can help ward off a depressed mood. By laughing, you’re essentially telling your brain that you are happy. Even though it may feel like a “trick,” it’s one that can work.

Don’t think of this activity as a mere distraction. It’s a reminder to your brain that you do know how to let go and have a good time. Furthermore, it’s a reminder that it is possible to smile and laugh.

10. Create a Coping List

Depression looks different on everyone. Likewise, the coping will look different for everyone, too.

By creating an active coping list for managing your depression, you’ll have easy access for a variety of tools and strategies you can refer to when the low mood strikes.

Start by jotting down a list of activities, places, or hobbies that make you feel good. For example, do you enjoy taking baths? What about playing with your dog?

Write down as many coping skills as you can and continue to add to your list whenever applicable. When depression hits, you’ll know exactly how to take care of yourself.

Final Thoughts on Fighting Depression

Fighting depression can feel like a never-ending battle, but with the right strategy in place, relief is possible.

Remember, you’re not alone, and you don’t have to go through this alone. Be compassionate to yourself, reach out for help, and stay patient with the process. Things can get better!