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5 Natural Ways To Help With Depression

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Every person in the world knows what it's like to feel sad, but when that sadness becomes a more pervasive problem, it's easy to feel like there's nothing that will shake it.

At least eight per cent of Canadians have experienced major depression, according to the Canadian Mental Health Association, and that doesn't include the many people who are affected by minor depressive episodes. And it's this less severe condition that can be helped by some natural cures.

"If I have a client with mild depression, who's feeling down, negative, or not sleeping, there are some things they can do that can make a difference and they won't need medication," says Toronto-based psychotherapist Nicole McCance, author of 52 Ways To Beat Depression Naturally.

McCance notes many people are nervous about taking medication, whether it's due to potential side effects or a concern about long-term dependency.

She classifies depression as having five or more of the following symptoms for a period of two weeks: not sleeping, agitation, sadness (lasting all day), lack of appetite, lack of pleasure or interest, fatigue, feelings of worthlessness and guilt, a sense of restlessness, recurrent thoughts of death, and problems with memory and concentration.

While some healthcare professionals have general suggestions like getting into a routine or getting enough sleep, McCance has flagged five separate options to try to cope with these feelings, and points out these can also be used as a proactive measures for those who are at risk for depression as well.

Read on to find out what can help:

Mindfulness

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"Mindfulness is acute awareness in the moment," says psychotherapist Nicole McCance. "The depressed mind tends to ruminate and fixate on, say, a conversation that went wrong with your boss. Being mindful is just focusing on what’s going on right now, what are you hearing, smelling, sensing. It slows the mind down and it tends to put things in perspective, like ‘right now in this moment, I’m actually OK.’"McCance recommends literally focusing on "what colour is on the walls, where are your feet, where is your body in the chair, how do your clothes feel against your skin?"

Cognitive Behavioural Therapy (CBT)

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"Most people think they have to see a therapist or lay on the couch," says McCance. But CBT can be done on the phone or over Skype, which tends to equal a higher retention rate. "It looks at the impact of your thoughts on your mood," she explains. "People start becoming aware of 'what are my thoughts and how do my thoughts impact my emotions?' It's counteracting automatic fear-based thoughts, because a lot of our fear is actually irrational, and you can learn that with enough practice."

Interpersonal Therapy

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"This type of therapy looks at your relationships, rather than CBT which focuses on symptom reduction," says McCance. This short-term therapy usually lasts about three months, and looks at which relationships aren't working in your life and why. "It gives the tools to help you communicate better, or put up boundaries, for example."

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Exercise

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You've heard this before, and you'll hear it again — exercise can lift your mood. "It also helps with fatigue," points out McCance. She notes exercise releases endorphins in addition to norepinephrine, a hormone and natural antidepressant. "Once my clients get exercising, they're generally more positive and the ability to let things go is a bit easier for them." She recommends half an hour to an hour of moderate exercises daily, and not to wait until you're "motivated" — just get your running shoes on and go, and the motivation will come.

Acupuncture

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A lot of people don’t know that traditional Chinese medicine looks at depression very differently. "A lot of Westerners don’t know acupuncture can impact our mood — they think it can only impact our muscles," says McCance. "In acupuncture, depression is looked at as an imbalance in the body. Pins are put in at certain meridians to remove energy blockages." She admits there's not a lot of knowledge as to why exactly it works, but has found anecdotally it makes clients more calm and less anxious, gets rid of aches and pains, and helps with sleep.

ALSO ON HUFFPOST:

The Facts About Depression Symptoms

Negative Feelings(01 of15)

Do you have persistent feelings of sadness or hopelessness that have lingered for at least two weeks and occur throughout the day, every day or nearly every day? Are these feelings interfering with school or work, or your relationships? This is a key symptom of clinical depression. We all have negative thoughts from time to time, and it’s natural to be sad when there is a serious event in our lives, like a death. The difference with clinical depression is that the feelings stick around and interfere with your ability to live your life day to day. (credit:Shuji Kobayashi via Getty Images)

Fatigue(02 of15)

Many people with depression find it difficult to get out of bed — and we're not just talking about hitting the snooze button. For some, getting up seems nearly impossible. They may also find themselves spending unusual amounts of time in bed throughout the day, or having trouble with normal activities because of fatigue. (credit:digitalskillet via Getty Images)

Changes In Sleeping Patterns(03 of15)

As tired as you may be, if you’re depressed you might also have trouble sleeping. Marked changes in sleeping patterns, like insomnia or increased time spent sleeping, is another symptom of clinical depression. (credit:Casarsa via Getty Images)

Changes In Appetite(04 of15)

Some people either gain or lose weight when they have clinical depression because of their change in appetite. For some, this means an increase in appetite and possibly weight gain as a result. Others lose their appetite and struggle to eat much at all. In either case, a significant change is worth investigating. (credit:Sami Sarkis via Getty Images)

Loss Of Interest In Fun Activities(05 of15)

We all have times when we feel a bit more introverted than usual, but when people have clinical depression, they can lose the sense of pleasure they used to get from their favourite activities or from engaging with others. This isolation can make it harder for friends and loved ones to see the other symptoms of depression a person may be exhibiting, which makes it more difficult to know when a person needs help. (credit:David Ryle via Getty Images)

Difficulty Concentrating(06 of15)

It’s more often thought of as a symptom of ADHD, but an inability to concentrate or hold focus on one’s activities can be a sign of clinical depression. Of course, if someone with clinical depression is also having trouble sleeping, not eating well or has lost interest in regular activities, this symptom can be amplified. (credit:kieferpix via Getty Images)

Suicidal Thoughts(07 of15)

This is the most serious symptom of depression, says Dr. Joe Taravella, a psychologist and the supervisor of Rusk’s Pediatric Psychology Service at NYU-Langone Medical Center in New York. “When you’re severely depressed, suicidal thoughts can become so prominent, you begin to make a plan for ending your life, as you feel there are no other options.” If you are experiencing suicidal thoughts, seek help or tell a trusted person in your life and ask for help — call your doctor, call 911, or go to an emergency room. And never assume that a person who talks about suicide won’t do it. If someone tells you they are feeling suicidal or discusses plans to end their life, always take it seriously and get help. (credit:AlexRaths via Getty Images)

Chronic Irritability(08 of15)

“Many people don’t realize that low levels of chronic irritability and anger can mask an underlying depression,” Taravella says, “which can be undiagnosed and untreated for years.” A study released last year found that more than half of men and women who were experiencing a major depressive episode reported irritability as a symptom. Constant irritability is also a symptom of depression seen in teenagers and children, one that could be written off as normal growing pains or teenage behaviour. (credit:Thomas Barwick via Getty Images)

Physical Pain(09 of15)

Yes, depression can literally hurt. There is increasing recognition of the physical symptoms of depression, which include headaches, stomach pain, and back pain. One study found half of patients with depression from around the world reported unexplained physical symptoms. But because these physical symptoms are often vague or have no logical explanation, they can be missed as as symptom of depression. (credit:JGI/Jamie Grill via Getty Images)

Lack Of Daily Hygiene(10 of15)

For people with severe depression, basic tasks of self care can seem too overwhelming to undertake, Taravella says. As well, personal hygiene may seem unimportant if you are feeling hopeless or worthless. If someone in your life is showing a marked decrease in personal hygiene, don’t assume they are simply lazy. (credit:Canonzoom via Getty Images)

Memory Problems(11 of15)

Going along with trouble with concentration, people with clinical depression often have memory issues that can add to their difficulties in maintaining day-to-day activities. “As a result of these symptoms, they are more likely to become inattentive to their environment and prone to falls and injuries,” he adds. A 2013 study found that this could be because clinical depression impairs the process of “pattern separation,” which is the ability to distinguish between things and experiences that are similar. (credit:Simon Winnall via Getty Images)

Harmful Activities(12 of15)

Some people who show signs of depression engage in what Taravella refers to as “externalizing behaviours,” which include substance abuse and risk-taking activities. Men are more likely to do it, he says. These behaviours can be a sign of an underlying mental-health problem, particularly if they’re out of the ordinary for the individual. (credit:Daniel Grizelj via Getty Images)

If You Think You Have Symptoms Of Depression(13 of15)

“If you recognize symptoms of depression, take action and immediately seek professional help,” Taravella advises. There are valuable resources out there, he says, including psychotherapy and antidepressants. Many people also find some relief with meditation and exercise, often in conjunction with other treatments. It can be difficult to navigate the process of finding the right help, especially if you are having trouble just getting out of bed. Try talking to a trusted friend or family member who can help you research options and even call a therapist for you. (credit:Paul Bradbury via Getty Images)

Once You Start Your Treatment(14 of15)

It can take time for depression treatments to start making a difference, which is frustrating when you've taken the difficult step of admitting you need help. But while you work on medication and/or therapy, there are things you can do. Be as active as you can, Taravella says, and try to see friends. “Create small goals for yourself each week but don’t put a lot of pressure on yourself,” he suggests. While it can take time for depression symptoms to begin to lift, it may be worth seeking different treatment options if you are not seeing any improvement after two months. (credit:moodboard via Getty Images)

How To Help Someone With Depression(15 of15)

“The best way to help someone who is depressed is to be a constant source of support for them,” Taravella says. This can sometimes be difficult, however, because people with depression tend to isolate themselves despite your efforts to stay in touch and/or get involved. You may also be able to help someone by making a doctor’s appointment for them. It’s a simple task to request an appointment, but for someone who is severely depressed it can seem incredibly daunting. (credit:PeopleImages.com via Getty Images)

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