When youโre navigating a depression diagnosis, you may find that this complex mental health condition shows up differently for everyone. Symptoms can be debilitating as you navigate the biological and psychosocial challenges this mood disorder presents. Finding proper treatment can be another challenge as various methods work differently for different people depending on specific mental health needs, which can lead to disappointment and decreased motivation to seek help.
When youโre addressing a mental health condition like depression, incorporating mind, body, spirit, and social approaches pave the way for the most effective treatment plans. Learning how an integrative approach can enhance treatment outcomes and reduce symptoms of depression can set you up for sustained recovery.
Here are some holistic treatments for depression, and how an effective treatment plan will incorporate these modalities.
Understanding Depression Through a Holistic Lens
Depression is impacted by many factors, so it is imperative that we understand how to improve our daily routines so your symptoms can be managed.
Beyond brain chemistry: the multiple dimensions of depression
A common misconception about depression is that it is assumed to just be a chemical imbalance and that there is nothing that can be done to alleviate symptoms, which is false. While holistic approaches cannot solely cure depression, nor are they a substitute for medication, they can help make symptoms more manageable. Using traditional depression treatments and holistic approaches in tandem can help you take an effective, integrated, and comprehensive approach to depression treatment.
Depression normally affects the entire body, like your immune function, inflammation, and gut health, which can create hormonal imbalances. Combating depression can alleviate the intensity of your stress as your mind and body are connected in several ways. Additionally, lifestyle, environmental, and social factors can contribute to your depression as well.
Dietary Considerations for Managing Symptoms of Depression
There has been new emerging research on nutritional psychiatry and its effects on reducing depressive symptoms. Key nutrients and vitamins that show promise include omega-3 fatty acids, zinc, vitamin D, B vitamins, and antioxidants.
Maintain a healthy diet
Maintaining a balanced and healthy diet can help manage depression. While a diet that consists of foods that are high in processed sugars or carbs may temporarily elevate your energy levels, it will be quickly followed by an intense crash. When you crash, you can become more depressed, which might make you reach for sugar or carbs more, perpetuating a vicious cycle. Making sure to eat proper protein, vegetables, fruits, whole grains, and healthy fats can help your body manage your daily tasks with a stable mood.
Eat foods with omega-3 oils
Eating foods with omega-3 oils may help decrease the severity of depression symptoms. Fatty fish like salmon, mackerel, and sardines are excellent natural sources of these beneficial oils, which support brain health and function. Research suggests that omega-3 supplementation may be particularly effective for those experiencing seasonal mood changes such as seasonal affective disorder (SAD), as these essential fatty acids help regulate inflammation and support serotonin production 1.
Limit alcohol and caffeine consumption
Alcohol is a depressant, and as such, it can make depression symptoms worse. Furthermore, caffeine consumption can increase the severity of depression symptoms and bring about increased anxiety.
Related: 10 Benefits of Intuitive Eating for a Healthy Relationship With Food
Vitamins and Supplements for Managing Symptoms of Depression
Beyond conventional treatments like psychotherapy and medication, certain vitamins and supplements can play a supportive role in managing symptoms of depression. When properly incorporated into your wellness routine, these natural options may help regulate brain chemistry and boost your body’s resilience.
Omega-3 fatty acid supplements
Omega-3 fatty acids, particularly EPA and DHA found in fish oil, play a crucial role in brain function and have been linked to reduced symptoms of depression. These healthy fats help regulate neurotransmitters like serotonin and dopamine, which are vital for mood stability. Regular supplementation with omega-3s may decrease inflammation in the brain, a factor increasingly associated with depressive disorders.
Vitamin D supplements
Research has shown that people with depression often have lower levels of vitamin D, suggesting a potential connection 2. While it’s not a standalone cure, supplementing with vitamin D may support other treatments and contribute to a more balanced mood.
B vitamin supplements
Low B vitamin levels have been repeatedly linked to depression in several studies, so being sure you supplement them can help alleviate depression symptoms. B vitamins like B6, B12, and folate are essential for producing brain chemicals that regulate mood, such as serotonin and dopamine. Ensuring adequate intake through diet or supplements may enhance the effectiveness of other depression treatments and support overall mental health 3.
Itโs critical to emphasize that none of these are not cures for depression, but they can lessen symptoms and make them more manageable. Making sure your vitamin levels and food intake are adequate will help you tackle each day with the energy needed for proper functioning.
Related: How Long Does Depression Last?
Physical Activity for Managing Symptoms of Depression
When you engage in mood-boosting exercises, it releases dopamine and can enhance your mental health. Additionally, it can help lower inflammation and alleviate chronic pain. However, a common issue experienced among people with depression is that it can be difficult to exercise when youโre battling these symptoms.
A few tips to try when beginning your exercise routine that can accommodate reduced executive dysfunction experienced by people struggling with depression is to start slow and gradually progress. Incorporating a ten minute walk, floor exercises, or finding a quick five minute yoga video on youtube is a great start. Initially, you can start by working out once a week and slowly start to exercise longer, more frequently, and with increased intensity.
Cardio
Cardiovascular exercise, such as running, swimming, or brisk walking, has been shown to significantly reduce symptoms of depression 4. Regular cardio boosts the production of endorphins and other feel-good brain chemicals like serotonin, which help improve mood and reduce stress. Over time, consistent aerobic activity can also enhance sleep, increase energy levels, and build a sense of routine and accomplishment โ all of which support emotional resilience and mental well-being.
Strength training
Strength training can improve mood while managing stress and anxiety. It achieves this by releasing endorphins, and as your physique improves, you may experience a self-esteem boost over time.
Yoga
Yoga can regulate your nervous system and help you reconnect your body and mind, which helps alleviate anxiety and promotes relaxation.
Stress Reduction and Mindfulness for Managing Symptoms of Depression
Being sure to incorporate mind-body practices like meditation can reduce stress, which can benefit your mental health. Various grounding techniques โ such as feeling your feet on the floor, noticing five things you can see, or holding a cold object โ can help anchor you to the present moment when feeling overwhelmed, helping you find immediate relief from anxious thoughts.
There are several different breathing techniques that can regulate your nervous system, and in turn, help you get better sleep, which can improve mood and overall psychological wellbeing. Somatic exercises, which focus on connecting with physical sensations in your body, can be particularly effective for healing and regulating the vagus nerve โ a key component of your parasympathetic nervous system. These practices help you become attuned to your body’s signals and physical symptoms, allowing you to address tension patterns that may be contributing to your depression, while fostering a deeper sense of embodiment and overall well-being.
Related: Can Depression Make You Sick?
Additional Support and Interventions for Depression Treatment
There are additional ways to further support your depression management beyond diet and exercise. Here are some approaches you can use that can put you on the path to emotional healing sooner.
Get adequate sleep
Sleep and mental health are intertwined, and good sleep hygiene is an important tool to regulate emotions by giving your body a chance to rest so you have the energy to get through the next day. The more rest you get, the better your body heals and processes. On the other hand, poor sleep can intensify depressive symptoms and make emotional regulation more difficult.
Acupuncture
Acupuncture is a great way to relieve stress, relax, and reconnect with the body. This tried-and-true practice may help regulate the nervous system and promote the release of mood-enhancing neurotransmitters. Many people find that regular sessions support emotional balance and reduce symptoms of anxiety and depression.
Massage therapy
Many people enjoy massages due to the relieving benefits found when muscles that are overworked, tensed, and stressed, are soothed. This is also beneficial for relaxation, which can help lower depression symptoms.
Art therapy, pet therapy, and ecotherapy
There are several complementary types of therapy that offer hope in providing fulfillment and joy to alleviate symptoms of depression. They include:
- Art and creative therapy: Painting, drawing, or any type of creative art therapy can help process emotions, lower stress, and boost endorphins.
- Pet therapy: Playing or cuddling with a pet can be therapeutic for many by boosting endorphins and bringing joy.
- Ecotherapy: If nature is something you connect with and provides emotional relief, gardening, hiking, or exploring nature can lower stress and boost mood.
Find connection and meaning
Staying social and connecting with peers is vital in recovering from depression. Making sure to have ample support during depressive episodes is helpful so your network can bring you food, gently encourage you to go outside, or spend time with you. Additionally, going into nature can ground you and help you reconnect with the world. Remembering how big and beautiful the world is provides perspective and can help you to break negative thought patterns.
Related: The Science and Practice of Positive Thinking
Traditional Depression Treatment: Supporting Holistic Care With Evidence-Based Conventional Approaches
When seeking depression treatment, there are many approaches that can be used in tandem for the best results. Hereโs an overview of traditional depression treatments that can be used for emotional healing.
Evidence-based conventional therapies
Most depression therapy approaches have proven to be effective for managing symptoms, including:
- Cognitive behavioral therapy (CBT): This therapy style helps you reframe negative thoughts into more constructive and positive ones.
- Interpersonal psychotherapy (IPT): This is an evidence based therapy that focuses on improving your interpersonal relationships.
- Acceptance and commitment therapy (ACT): This therapy style helps you notice your thoughts and feelings so you can work to understand them without judgment and take action to lead a more meaningful life.
- Psychodynamic therapy: This helps you navigate past experiences to understand your current behaviors, emotions, and reactions. It encourages you to self reflect and explore conflict resolution so you can create healthier patterns.
Medication for depression
Antidepressants can be an appropriate avenue to take โ per the approval of a psychiatrist โ and can be used in tandem with holistic treatments. Talk to a mental health professional today to determine if there is a type of antidepressant right for you.
Related: The Pros and Cons of Mental Health Medications
When traditional depression treatments donโt provide relief
If medication does not work for you or you experience antidepressant side effects that are intolerable, there are other treatment routes you can take to relieve depression symptoms, including:
- Transcranial magnetic stimulation (TMS) therapy: This is an FDA-approved depression treatment that sends gentle magnetic pulses to underactive parts of your brain. TMS therapy can alleviate symptoms of depression and make your struggles more manageable.
- Ketamine-based medications: This is offered as low dose injections or as a nasal spray, which has been show to effectively treat depression, pain, and other mental health conditions. Ketamine affects your brain by blocking activity from certain receptors that’s involved with mood regulation. Always consult with a mental health professional to find out if ketamine based medications are right for you.
Related: Can TMS Make Depression Worse? TMS Treatment and the TMS Dip
How Neuro Wellness Spa Can Support Holistic Treatments for Depression
At Neuro Wellness Spa, we understand that in order to properly diagnose someone, you need to consider the mind and body connection. With this understanding, our care team of mental health professionals can work together to give you the most comprehensive and integrated depression treatment plan. We pride ourselves on being able to teach you different holistic techniques paired with other treatments, such as TMS therapy, CBT, DBT, and medication management.
Encouraging wellness services that are offered alongside traditional treatment can help you reconnect your body and mind while learning long-term tools for success. Call Neuro Wellness Spa now to get started on your comprehensive mental health journey.
References
- Serefko, A., Jach, M. E., Pietraszuk, M., ลwiฤ der, M., ลwiฤ der, K., & Szopa, A. (2024). Omega-3 polyunsaturated fatty acids in depression. International Journal of Molecular Sciences, 25(16), 8675. https://doi.org/10.3390/ijms25168675
- Akpฤฑnar, ล., & Karadaฤ, M. G. (2022). Is vitamin D important in anxiety or depression? What is the truth? Current Nutrition Reports, 11(4), 675โ681. https://doi.org/10.1007/s13668-022-00441-0
- Sangle, P., Sandhu, O., Aftab, Z., Anthony, A. T., & Khan, S. (2020). Vitamin B12 supplementation: Preventing onset and improving prognosis of depression. Cureus. https://doi.org/10.7759/cureus.11169
- Depression and anxiety: Exercise eases symptoms. (n.d.). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495