Mental health matters: Natural ways to manage depression without turning to medication

Mental health is often a quiet struggle. It’s waking up with a heavy heart when the world seems too bright. It’s the constant replay of "why can’t I just feel okay?" It’s the moments of guilt, of detachment, and the gnawing exhaustion that even sleep doesn’t cure. Yet, despite these challenges, know that you are not alone, and there are ways to reclaim your balance.

Depression can feel isolating, but it’s crucial to remember that help is always within reach, says Dr Arul Saravanan R, MD, DPM, Consultant Psychiatrist at SRM Global Hospitals, Chennai. “You can seek professional support or bank on natural remedies, as the first step is acknowledging your feelings," he adds.

Also read | 9 daily habits for improving mental health: Start with meditation, regular exercise, balanced diet

Dr Saravanan R. suggests that even though  clinical depression often requires medical intervention, there are natural methods to manage mild or situational depression. Here are some actionable steps, suggested by him, to help you start feeling better:

• Keep moving: Exercise isn’t just for the body, it’s therapy for the mind too. Simple activities like walking or jogging can trigger the release of endorphins, also known as "happy hormones." For a gentler approach, try tai chi or yoga. Consistency is the key. Even 20 minutes a day can make a difference.

• Eat wisely: What you eat directly impacts how you feel. A balanced diet rich in omega-3 fatty acids, selenium, and vitamin D can help stabilise your mood. Swap processed snacks for walnuts, salmon, spinach, or fortified cereals. And yes, cutting back on sugary treats really does help.

• Cut the cravings: Stress often tempts you toward smoking, alcohol, or other vices. But these substances are harmful for brain chemistry, worsening depression. Breaking free from these habits not only improves physical health but also lifts your mental well-being.

• Breathe and stretch: Yoga offers a balance between the mind and body. Yoga asanas  like Surya Namaskar not only strengthen muscles but also create a calming rhythm that helps untangle mental stress. Even five minutes of mindful breathing paired with gentle stretches can ground you in the present.

• Pause and reflect: Meditation comes in many forms, mindfulness, visualisation, or chanting. Each method trains your mind to focus on calmness, pulling attention away from negativity. Begin with short sessions of mindful breathing and build a practice that suits you.

• Be in the moment: Mindfulness helps quiet the noise in your mind that often confuses or questions you. You can sit and enjoy  your morning tea or pay attention to the rhythm of your steps, these small practices anchor you to the present. Over time, mindfulness can soothe guilt and reduce anxiety.

• Music heals: Heard of music therapy? Create a playlist of songs that make you feel good or turn to calming instrumental music. If you’re feeling adventurous, pick up an instrument and let your creativity flow.

• Create your story: Art therapy, through painting, pottery, or even calligraphy, is a way to express feelings that words can’t capture. Crafting something tangible, be it a painting or a knitted scarf, provides a sense of accomplishment and inner peace.

• Read for clarity: Books have the power to transport, inspire, and heal. Pick up a motivational self-help book or a nostalgic childhood classic, losing yourself in a good story can be a comforting escape. Audiobooks and podcasts are a great option if reading feels overwhelming.

• Turn to colours: Bright colours can instantly shift your mood. Use colour therapy to include uplifting hues into your life, think sunlight yellow, calming blue, or invigorating green. Adjusting your living space’s lighting or adding vibrant decor can subtly rev up your mindset.