How to Treat Depression: Natural Treatment Options

What is Depression?

A depression is an illness that involves the body, mood, and thoughts. Depression affects the way a person eats and sleeps, the way one feels about oneself, and the way one thinks about things. A depression is not the same as a passing blue mood. It is not a sign of personal weakness or a condition that can be willed or wished away. People with a depression cannot merely "pull themselves together" and get better. Without depression treatment, depression symptoms can last for weeks, months, or years. Appropriate depression treatment, however, can help most people who suffer from depression.

Depression in Women

Women experience depression about twice as often as men. Many hormonal factors may contribute to the increased rate of women depression — particularly such factors as menstrual cycle changes, pregnancy, miscarriage, postpartum period, pre-menopause, and menopause. Many women also face additional stresses such as responsibilities both at work and home, single parenthood, and caring for children and for aging parents.

A recent NIMH study showed that in the case of severe premenstrual syndrome (PMS), women with a preexisting vulnerability to PMS experienced relief from mood and physical depression symptoms when their sex hormones were suppressed. Shortly after the hormones were re-introduced, they again developed symptoms of PMS. Women without a history of PMS reported no effects of the hormonal manipulation.

Depression in Men

Although men are less likely to suffer from depression than women, three to four million men in the United States are affected by the illness. Men are less likely to admit to depression, and doctors are less likely to suspect it. The rate of suicide in men is four times that of women, though more women attempt it. In fact, after age 70, the rate of men's suicide rises, reaching a peak after age 85.

Men depression can also affect the physical health differently from women. A new study shows that, although men depression is associated with an increased risk of coronary heart disease in both men and women, only men suffer a high death rate.

Depression in the Elderly

Some people have the mistaken idea that it is normal for the elderly to feel depressed. On the contrary, most older people feel satisfied with their lives. Sometimes, though, when depression develops, it may be dismissed as a normal part of aging. Depression in the elderly, undiagnosed and untreated, causes needless suffering for the family and for the individual who could otherwise live a fruitful life. When he or she does go to the doctor, the depression symptoms described are usually physical, for the older person is often reluctant to discuss feelings of hopelessness, sadness, loss of interest in normally pleasurable activities, or extremely prolonged grief after a loss.

Depression in Children

Only in the past two decades has depression in children been taken very seriously. The depressed child may pretend to be sick, refuse to go to school, cling to a parent, or worry that the parent may die. Older children may sulk, get into trouble at school, be negative, grouchy, and feel misunderstood. Because normal behaviors vary from one childhood stage to another, it can be difficult to tell whether a child is just going through a temporary "phase" or is suffering from depression. Sometimes the parents become worried about how the child's behavior has changed, or a teacher mentions that "your child doesn't seem to be himself." In such a case, if a visit to the child's pediatrician rules out physical depression symptoms, the doctor will probably suggest that the child be evaluated, preferably by a psychiatrist who specializes in the treatment of children.

Types of Depression

Depression comes in different forms, just as is the case with other illnesses such as heart disease. This pamphlet briefly describes three of the most common depression types. However, within these depression types there are variations in the number of depression symptoms, their severity, and persistence.

Major depression is manifested by a combination of depression symptoms (see symptom list) that interfere with the ability to work, study, sleep, eat, and enjoy once pleasurable activities. Such a disabling episode of depression may occur only once but more commonly occurs several times in a lifetime.

A less severe type of depression, dysthymia, involves long-term, chronic depression symptoms that do not disable, but keep one from functioning well or from feeling good. Many people with dysthymia also experience major depressive episodes at some time in their lives.

Another depression type is bipolar disorder, also called manic-depressive illness. Not nearly as prevalent as other forms of depressive disorders, bipolar disorder is characterized by cycling mood changes: severe highs (mania) and lows (depression). Sometimes the mood switches are dramatic and rapid, but most often they are gradual. When in the depressed cycle, an individual can have any or all of the depression symptoms. When in the manic cycle, the individual may be overactive, overtalkative, and have a great deal of energy. Mania often affects thinking, judgment, and social behavior in ways that cause serious problems and embarrassment. For example, the individual in a manic phase may feel elated, full of grand schemes that might range from unwise business decisions to romantic sprees. Mania, left untreated, may worsen to a psychotic state.

Symptoms of Depression

Not everyone who is depressed or manic experiences every depression symptom. Some people experience a few depression symptoms, some many. Severity of depression symptoms varies with individuals and also varies over time.

Depression

Symptoms of depression:

• Persistent sad, anxious, or "empty" mood
• Feelings of hopelessness, pessimism
• Feelings of guilt, worthlessness, helplessness
• Loss of interest or pleasure in hobbies and activities that were once enjoyed, including sex
• Decreased energy, fatigue, being "slowed down"
• Difficulty concentrating, remembering, making decisions
• Insomnia, early-morning awakening, or oversleeping
• Appetite and/or weight loss or overeating and weight gain
• Thoughts of death or suicide; suicide attempts
• Restlessness, irritability
• Persistent physical depression symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain

Mania

Symptoms of mania:

• Abnormal or excessive elation
• Unusual irritability
• Decreased need for sleep
• Grandiose notions
• Increased talking
• Racing thoughts
• Increased sexual desire
• Markedly increased energy
• Poor judgment
• Inappropriate social behavior

Causes of Depression

Some depression types run in families, suggesting that a biological vulnerability can be inherited. This seems to be the case with bipolar disorder. Studies of families in which members of each generation develop bipolar disorder found that those with the illness have a somewhat different genetic makeup than those who do not get ill. However, the reverse is not true: Not everybody with the genetic makeup that causes vulnerability to bipolar disorder will have the illness. Apparently additional factors, possibly stresses at home, work, or school, are involved in its onset.

In some families, major depression also seems to occur generation after generation. However, it can also occur in people who have no family history of depression. Whether inherited or not, major depressive disorder is often associated with changes in brain structures or brain function.

People who have low self-esteem, who consistently view themselves and the world with pessimism or who are readily overwhelmed by stress, are prone to depression. Whether this represents a psychological predisposition or an early form of the illness is not clear.

Physical Causes of Depression

In recent years, researchers have shown that physical changes in the body can be accompanied by mental changes as well. Medical illnesses such as stroke, a heart attack, cancer, Parkinson's disease, and hormonal disorders can cause depression, making the sick person apathetic and unwilling to care for his or her physical needs, thus prolonging the recovery period.

Also, a serious loss, difficult relationship, financial problem, or any stressful (unwelcome or even desired) change in life patterns can be all causes of depression. Very often, a combination of genetic, psychological, and environmental factors is involved in the onset of a depression. Later episodes of illness typically are precipitated by only mild stresses, or none at all.

How to Treat Depression?

The first step to getting appropriate depression treatment is a physical examination by a physician. Certain medications as well as some medical conditions such as a viral infection can cause the same depression symptoms, and the physician should rule out these possibilities through examination, interview, and lab tests. If a physical cause for the depression is ruled out, a psychological evaluation should be done, by the physician or by referral to a psychiatrist or psychologist.

A good diagnostic evaluation will include a complete history of depression symptoms, i.e., when they started, how long they have lasted, how severe they are, whether the patient had them before and, if so, whether the depression symptoms were treated and what depression treatment was given. The doctor should ask about alcohol and drug use, and if the patient has thoughts about death or suicide. Further, a history should include questions about whether other family members have had a depressive illness and, if treated, what depression treatment they may have received and which were effective.

Last, a diagnostic evaluation should include a mental status examination to determine if speech or thought patterns or memory have been affected, as sometimes happens in the case of a depressive or manic-depressive illness.

Depression Medications

Depression treatment choice will depend on the outcome of the evaluation. There are a variety of depression medications and psychotherapies that can be used to treat depressive disorders. Some people with milder forms may do well with psychotherapy alone. People with moderate to severe depression most often benefit from antidepressants. Most do best with combined depression treatment: medication to gain relatively quick depression symptom relief and psychotherapy to learn more effective ways to deal with life's problems, including depression. Depending on the patient's diagnosis and severity of depression symptoms, the therapist may prescribe medication and/or one of the several forms of psychotherapy that have proven effective for depression.

Electroconvulsive Therapy

Electroconvulsive therapy (ECT) is useful, particularly for individuals whose depression is severe or life threatening or who cannot take antidepressant medication. ECT often is effective in cases where depression medications do not provide sufficient relief of depression symptoms. In recent years, ECT has been much improved. A muscle relaxant is given before depression treatment, which is done under brief anesthesia. Electrodes are placed at precise locations on the head to deliver electrical impulses. The stimulation causes a brief (about 30 seconds) seizure within the brain. The person receiving ECT does not consciously experience the electrical stimulus. For full therapeutic benefit, at least several sessions of ECT, typically given at the rate of three per week, are required.

Antidepressants

There are several types of depression medications used to treat depressive disorders. These include newer medications-chiefly the selective serotonin reuptake inhibitors (SSRIs)-the tricyclics, and the monoamine oxidase inhibitors (MAOIs). The SSRIs-and other newer medications that affect neurotransmitters such as dopamine or norepinephrine-generally have fewer side effects than tricyclics. Sometimes the doctor will try a variety of antidepressants before finding the most effective medication or combination of medications. Sometimes the dosage must be increased to be effective. Although some improvements may be seen in the first few weeks, antidepressant medications must be taken regularly for 3 to 4 weeks (in some cases, as many as 8 weeks) before the full therapeutic effect occurs.

Antidepressant drugs are often habit-forming. Antidepressants have to be carefully monitored to see if the correct dosage is being given. The doctor will check the dosage and its effectiveness regularly.

Effectiveness of Antidepressants

Medications of any kind - prescribed, over-the counter, or borrowed - should never be mixed without consulting the doctor. Other health professionals who may prescribe a drug-such as a dentist or other medical specialist-should be told of the medications the patient is taking. Some drugs, although safe when taken alone can, if taken with others, cause severe and dangerous side effects. Some drugs, like alcohol or street drugs, may reduce the effectiveness of antidepressants and should be avoided. This includes wine, beer, and hard liquor. Some people who have not had a problem with alcohol use may be permitted by their doctor to use a modest amount of alcohol while taking one of the newer antidepressants.

Anti anxiety drugs or sedatives are not antidepressants. They are sometimes prescribed along with antidepressants; however, they are not effective when taken alone for a depressive disorder. Stimulants, such as amphetamines, are not effective antidepressants, but they are used occasionally under close supervision in medically ill depressed patients.

Questions about any antidepressant prescribed, or problems that may be related to the medication, should be discussed with the doctor.

Side Effects of Antidepressants

Antidepressants may cause all range of side effects, from mild to, usually, severe but temporary side effects (sometimes referred to as adverse effects) in some people. Typically these are annoying, but not serious. However, any unusual reactions or side effects or those that interfere with functioning should be reported to the doctor immediately. The most common side effects of tricyclic antidepressants, and ways to deal with them, are:

• Dry mouth - it is helpful to drink sips of water; chew sugarless gum; clean teeth daily.
• Constipation - bran cereals, prunes, fruit, and vegetables should be in the diet.
• Bladder problems - emptying the bladder may be trouble-some, and the urine stream may not be as strong as usual; the doctor should be notified if there is marked difficulty or pain.
• Sexual problems - sexual functioning may change; if worrisome, ask a doctor about male enhancement or female enhancement options.
• Blurred vision - this will pass soon and will not usually necessitate new glasses.
• Dizziness - rising from the bed or chair slowly is helpful.
• Drowsiness as a daytime problem - this usually passes soon. A person feeling drowsy or sedated should not drive or operate heavy equipment. The more sedating antidepressants are generally taken at bedtime to help sleep and minimize daytime drowsiness.

The newer antidepressants have different types of side effects:

• Headache - this will usually go away.
• Nausea - this is also temporary, but even when it occurs, it is transient after each dose.
• Nervousness and insomnia (trouble falling asleep or waking often during the night) - these may occur during the first few weeks; dosage reductions or time will usually resolve them.
• Agitation (feeling jittery) - if this happens for the first time after the drug is taken and is more than transient, the doctor should be notified.
• Sexual problems - the doctor should be consulted if the problem is persistent or worrisome.

Natural Depression Treatment

In the past few years, much interest has risen in the use of herbs in the depression treatment. St. John's wort (Hypericum perforatum), an herb used extensively in the depression treatment in Europe, has recently aroused interest in the United States. St. John's wort, an attractive bushy, low-growing plant covered with yellow flowers in summer, has been used for centuries in many folk and natural remedies. Today in Germany, Hypericum is used in the depression treatment more than any other antidepressant. However, the scientific studies that have been conducted on its use have been short-term and have used several different doses.

Some other herbal depression treatment supplements frequently used that have not been evaluated in large-scale clinical trials are ephedra, gingko biloba, echinacea, and ginseng. Any natural depression treatment should be taken only after consultation with the doctor or other health care provider.

How Natural Remedies Help Alleviate Depression Symptoms

• Supporting Brain Chemistry Balance: Natural remedies for depression often work by helping the body restore chemical balance in the brain. Certain herbs and nutrients support the production and regulation of neurotransmitters like serotonin, dopamine, and norepinephrine. These neurotransmitters play a key role in mood regulation, motivation, and emotional stability. An imbalance in these chemicals is commonly associated with symptoms of depression, including sadness, fatigue, and loss of interest in activities.
• Reducing Stress and Inflammation: Chronic stress and inflammation can contribute to the development and persistence of depression. Natural products often contain adaptogens and anti-inflammatory compounds that reduce cortisol levels and soothe the nervous system. Adaptogens, such as Rhodiola rosea and Ashwagandha, help the body cope with stress more effectively, preventing the physiological effects of long-term stress that may trigger depressive symptoms.
• Enhancing Sleep and Energy Levels: Poor sleep quality and low energy are common symptoms of depression. Many natural treatments include ingredients that support restful sleep and boost daytime energy. Natural compounds like valerian root or passionflower promote relaxation and better sleep patterns, while others such as ginseng and green tea extract may help increase energy and mental clarity without overstimulation.
• Supporting Hormonal Balance: Hormonal imbalances can affect mood and emotional well-being, particularly in women during menstruation, pregnancy, or menopause. Natural products may support hormonal regulation through phytoestrogens and other plant-based compounds. This can reduce mood swings, irritability, and emotional sensitivity associated with hormonal shifts.
• Improving Overall Well-being: Natural treatments for depression often support overall wellness rather than targeting symptoms in isolation. This includes benefits to immune health, digestion, cardiovascular function, and mental clarity. As general health improves, mood tends to follow, creating a positive feedback loop that supports recovery and emotional balance.

Key Ingredients in Natural Depression Treatments

St. John's Wort

St. John's Wort is one of the most researched natural remedies for mild to moderate depression. It works by increasing the availability of serotonin, dopamine, and norepinephrine in the brain. These neurotransmitters help regulate mood and emotional stability. St. John's Wort may reduce sadness, fatigue, and anxiety, but it can interact with other medications, so it should be used with caution.

Saffron

Saffron extract has shown promising results in clinical studies for reducing depression symptoms. It contains active compounds like crocin and safranal that influence serotonin levels in the brain. Saffron is also known for its antioxidant and anti-inflammatory properties, which support overall mental health and emotional well-being.

Rhodiola Rosea

Rhodiola is an adaptogenic herb used to combat fatigue, stress, and mood swings. It helps the body adapt to stress and may improve concentration, energy levels, and mood. Rhodiola is particularly effective in reducing stress-related depression and improving mental performance under pressure.

Ashwagandha

Ashwagandha is another adaptogen that supports stress relief and emotional balance. It helps reduce cortisol levels and supports the adrenal system. This herb is especially useful for people experiencing anxiety-related depression or mood disturbances linked to chronic stress.

Omega-3 Fatty Acids

Found in fish oil and plant-based sources, omega-3 fatty acids play a vital role in brain function. Low levels of omega-3s are linked to depression and mood disorders. Supplementation may help improve mood, reduce emotional instability, and support cognitive function.

Vitamin B Complex

B vitamins, especially B6, B9 (folate), and B12, are essential for neurotransmitter synthesis. Deficiencies in these vitamins are often found in people with depression. Supplementing with a B complex can support energy levels, brain health, and emotional balance.

How to Prevent Depression with Natural Approaches

• Maintain a Balanced Lifestyle: A consistent daily routine supports mental stability. Regular sleep patterns, balanced meals, physical activity, and time outdoors help regulate mood and energy levels. These habits support brain health, hormone balance, and emotional resilience, reducing the risk of developing depression symptoms.
• Practice Stress Management: Chronic stress is a major risk factor for depression. Simple daily practices such as deep breathing, meditation, and yoga can lower stress levels. Adaptogenic herbs like Rhodiola rosea and Ashwagandha support the body's natural stress response and help prevent emotional burnout. Including these natural treatments early can reduce the buildup of stress-related symptoms.
• Support Brain Health with Nutrition: A diet rich in nutrients supports emotional and mental well-being. Include foods high in omega-3 fatty acids, antioxidants, and B vitamins. Omega-3s found in flaxseeds, walnuts, and fish oil support brain function and reduce inflammation. B vitamins help with neurotransmitter production and energy balance. Supplementation with these nutrients may also serve as a preventive measure.
• Stay Socially Connected: Isolation and lack of support increase the likelihood of depression. Maintaining strong social connections, engaging in community activities, or talking regularly with friends and family can help prevent emotional decline. Support networks play a protective role against mental health challenges.
• Use Natural Remedies as Preventive Support: Natural depression treatments can also serve as preventive tools. Herbal supplements such as St. John's Wort, Saffron, or Lemon Balm may help regulate mood and promote a sense of well-being. Used occasionally during stressful periods or seasonal changes, they may help reduce the chance of developing more serious symptoms.
• Prioritize Self-Care and Mental Wellness: Engaging in enjoyable activities, setting realistic goals, and taking regular breaks helps protect emotional health. Building these habits into daily life reduces vulnerability to depression and supports long-term mental wellness.