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Depression is a common mental health disorder that affects millions of people worldwide. According to NHS data, 1 in 6 adults suffers from depression or anxiety in any given week. The signs and symptoms of depression include a persistent low mood, feelings of sadness and hopelessness and a loss of interest in things that you once enjoyed. Depression can also cause physical symptoms such as loss of appetite, low energy and problems sleeping.
Common treatments for depression include medication (such as antidepressants), talking therapies, counselling and lifestyle changes.
In this article we will look into some natural and alternative therapies that can be used to alleviate some of the symptoms of depression, as well as to boost overall wellbeing. Although antidepressants have been proven to effectively manage depression, some people dislike the side effects that come with taking daily medication and are looking for alternative treatments or a more natural solution.
Some natural remedies can be used in conjunction with taking medication or attending therapy. It is important to make any changes to your treatment plan safely and in line with medical advice and to find what works for you, which may take some trial and error. Please read on to find out more about natural remedies and alternative treatments for depression.
Natural Remedies for Depression
Herbal Supplements
St John’s Wort
St John’s Wort is a popular herbal remedy that is used to treat depression. It is derived from a flowering plant that has the botanical name Hypericum perforatum. St John’s Wort is sold in different forms, including pills or capsules, and it can also be smoked or brewed and drank as tea. The usual dosage in a pill or capsule is 300mg up to three times per day.
St John’s Wort can have a mood elevating and sedative effect on the body which can be helpful to people with mild depressive symptoms. You may experience a range of side effects from taking St John’s Wort although they may be milder than from traditional antidepressants.
You should use St John’s Wort with caution, however, as it is known to interact negatively with other medication including antidepressants, anticonvulsants, migraine medicine and the contraceptive pill, so always be sure to check whether or not it is safe for you before you take it.

Saffron
Saffron is a spice known for its rich yellow colouring that is widely used in Arabic and Indian cooking. Derived from the flower of Crocus sativus, saffron is one of the most expensive spices in the world. It is considered somewhat a ‘wonder’ spice that can have a calming and antidepressant effect on the body, as well as containing high levels of antioxidants that boost the immune system and promote overall wellbeing.
Research is ongoing into exactly how saffron’s antidepressant effect works, although it is thought that it may inhibit serotonin reuptake in our synapses, keeping serotonin in the brain for longer. The medicinal properties of saffron may be attributed to a number of its compounds such as crocetin, crocins, and safranal. Some clinical trials have indicated that saffron supplements can even help to improve symptoms of major depressive disorder (MDD).
Rhodiola Rosea
Rhodiola Rosea is a yellow flowering perennial plant and its root has a long history of use in traditional medicine. It is considered an adaptogen, which means it is a natural substance known to help the body adapt to stressors and restore balance. Rhodiola Rosea is used to treat stress, anxiety, depression and fatigue and has also been studied regarding its potential to aid athletic performance.
Chamomile
Typically drank as a tea, chamomile is known for its calming and mild tranquilising effects. It has been shown to aid sleep which can help to support our overall health and is a tasty alternative to caffeinated drinks, especially at bedtime.
Dietary Adjustments
A poor diet and certain nutritional deficiencies have been linked to depression. It is thought that people with low levels of B vitamins (such as B12 and B6) and low levels of vitamin D have higher rates of depression.
We know that having a healthy, balanced diet supports our overall health and wellbeing. Some studies have suggested that people who follow a Mediterranean diet may have lower levels of depressive symptoms.
Dietary adjustments to consider if you have depression include:
- Eat regularly and don’t skip meals, as this can affect your mood and blood sugar levels.
- Make sure you get enough omega-3 fatty acids to keep your brain well nourished.
- Eat a diet that contains a rainbow of different fruits and vegetables (aim for at least five portions of fruit and veg per day).
- Make sure you are getting enough protein. Protein contains tryptophan, which is an essential amino acid, thought to prevent some depressive symptoms and improve mood.
- Avoid processed food, excess sugar and refined carbohydrates as studies have shown links between high consumption of ultra-processed foods and depression, as well as other health problems including obesity, high blood pressure and cardiovascular disease.
- Make sure you stay hydrated. Poor hydration can cause irritability, mood swings, tiredness, dizziness and anxiety. A lack of water also causes other cognitive problems including confusion and slower brain function.
A balanced diet should make up part of a wider, healthy lifestyle that includes eating well, managing stress and staying active.
Physical Activity
Regular exercise and staying active is essential for our mental health. Exercise releases endorphins (feel good hormones) in the brain and improves our mood. Exercising also helps us to maintain a healthy weight, increase our oxygen levels and improve our circulation.
When we feel depressed, we often want to hide inside under a blanket or stay in bed all day; however, this type of behaviour isolates us and reinforces our negative feelings.
Tips to exercise and build a healthy lifestyle, even when you feel depressed:
- Start small but aim big – adults need around 150 minutes of exercise each week, but if you cannot manage that at first, don’t worry. Making the effort to exercise at all is the first step, then you can gradually build up your physical activities over time.
- Get out in nature – being out in green spaces has been shown to improve mental health, lower our stress levels and decrease anxiety. Try a gentle jog in your local park or a brisk walk at the beach.
- Do something that you enjoy – try as many different types of exercise as you need to until you find something that works for you.
- Try something gentle like yoga or tai chi at first – both have a slow pace, controlled movements and a focus on grounding, emotional connection and deep breathing that can help with emotional regulation, relaxation and de-stressing.
- Consider an exercise class or group activity – this can help encourage you to socialise, overcome anxiety and build a strong support network.
Being active during the day can also help you to sleep better at night, something which you may struggle with if you are feeling anxious or depressed.
Sleep Hygiene
Getting enough good quality sleep is absolutely essential for our overall health and wellbeing. Having depression can affect our sleep patterns and in turn poor sleep can impact our mental health.
When we struggle to fall asleep or stay asleep, we often feel tired, low and lacking in energy the next day. Being overtired can also make us feel weak, teary or in a bad mood.
Tips for better sleep include:
- Establish a sleep routine (regular bedtimes and wake-up times)
- Create a relaxing sleep environment that is calm, quiet, dark and has a comfortable temperature
- Avoid excessive caffeine (especially in the latter part of the day)
- Avoid overstimulation just before sleep
- Limit screen time just before bed (blue light is emitted from electronic devices such as mobile phone screens and can interfere with sleep)
- Practise relaxation, meditation or mindfulness before bed
- Stay active during the day so that you feel tired by bedtime
Alcohol interferes with our circadian rhythm (natural body clock) and can cause us to wake up in the night or have poor quality sleep – if you have depression try to avoid drinking alcohol, especially in the evening, and opt for water or herbal tea instead.

Alternative Therapies for Depression
Cognitive Behavioural Therapy (CBT)
In addition to medication, talking therapies are one of the most commonly used treatments for depression. Cognitive Behavioural Therapy (CBT) is a popular talking therapy that aims to help us identify negative thought patterns and replace them with more helpful thoughts and behaviours. It is available both privately and on the NHS, although waiting lists for NHS treatments may be long.
Key points of CBT:
- Your thoughts, feelings, beliefs and behaviours are all interconnected.
- By breaking down your problems or negative thoughts into smaller, more manageable parts they become less overwhelming.
- CBT focuses on dealing with problems in the present and empowering you with techniques to implement moving forward.
- It looks for practical ways to improve your state of mind on a daily basis.
You will usually meet with a qualified therapist for your CBT sessions once a week, or once every two weeks for 30 to 60 minutes. During these sessions, you will work through your problems, breaking them down into their component parts. You will learn to identify your bad thoughts and reframe negative thinking with thoughts that are more helpful, positive and grounded in reality.
CBT requires significant commitment from patients, who may be given ‘homework’ to do outside of sessions and will be asked about times between sessions when they have put the strategies they have learned into practice. Cognitive behavioural therapy is not an instant fix; however, it does teach techniques that you will be able to use in the future, long after your sessions have ended.
Mindfulness and meditation
Mindfulness is a technique that teaches us to focus on the present moment. Being mindful may help with depression by helping us to feel more centred, relaxed and empowered to deal with unhelpful thoughts.
Mindfulness is a way of focusing mentally, where you are hyper-aware of the present moment and what is going on around you. To be mindful you have to be ‘present’ (or mindfully aware) and able to observe without judging.
When we are being mindful, we can acknowledge the present (including our thoughts, feelings and situation) without reacting to it or feeling overwhelmed by it. This can help with depressive feelings. Mindfulness can also support emotional regulation as it helps to build skills that allow us to accept our current state and become more self-aware. In turn, this can help us to become less reactive and reduce feelings of sadness, anger or overwhelm.
You do not have to meditate alone to experience mindfulness:
- Try a mindful walk in the park where you pause to appreciate the colour of the sky or the sounds of leaves as they rustle in the wind.
- Do some mindful colouring and take a moment to listen to the sound of the pencils as they move against the paper and the shades, strokes and colours that are emerging on the page.
Being mindful helps to reduce unhelpful and intrusive or disruptive thoughts. Mindfulness can also help with:
- Reducing stress and anxiety
- Relaxation
- Promoting inner peace
- Regulating our emotions
Mindfulness can also be combined with meditation. Meditation involves sitting quietly and clearing or focusing the mind based on a particular mantra, word or intention. It can be accompanied by deep breathing techniques which deepen our state of relaxation and make us feel more grounded and in control.
Making space and time to meditate may also help us to:
- Acknowledge and understand our negative thoughts, pain or trauma
- Lower our stress levels and give a sense of peace and calm
- Find connection between our minds and bodies
- Concentrate and focus our minds
- Reduce feelings of confusion or chaotic thoughts

Deep breathing techniques
Deep breathing, or diaphragmatic breathing, is a useful tool to deal with stress that may also alleviate symptoms of depression. It can be practised anywhere; it costs nothing and requires no special equipment. Deep breathing techniques can lower blood pressure, increase oxygen levels in the blood and lower cortisol (the stress hormone).
Diaphragmatic breathing (or belly breathing):
- Take a comfortable position either lying down (supine position) or seated, either on the floor or in a chair.
- Place one hand on your lower ribs and one on your abdomen.
- Take a deep breath in through your nose.
- Hold it for a few seconds then exhale slowly through your mouth.
- You should aim to feel your rib cage expanding as you fill your abdominal area with air. Notice how your lower rib cage moves inwards as you empty the air out.
If you want to feel calmer or more centred, you can try out some breathing techniques that are commonly used within yoga (also called yogic breathing) such as:
Alternative nostril breathing – this practice involves alternating inhaling and exhaling through your left and right nostrils:
- Hold your right hand over your nose, extending your thumb, ring finger and little finger.
- Gently press your thumb against your right nostril to close it.
- Inhale slowly and deeply through your left nostril, then close it with your ring finger.
- Open your right nostril and exhale slowly through it.
- Inhale through the right nostril then close it.
- Open your left nostril and exhale slowly through it.
The above instructions complete one cycle of alternate nostril breathing. You can repeat 3 to 5 cycles of breath.
Rapid breathing technique – also known as breath of fire or skull shining breath, is an ancient type of breathing exercise that is thought to improve focus and concentration and boost energy levels:
- Take a deep, full breath in and exhale.
- Inhale again and exhale in short, sharp bursts, contracting your abdomen to ‘force’ the breath out.
- Repeat for several sets, up to one minute.
This practice focuses on breathing through the nose. It can take some time to master but if you are curious to learn more there are a number of online videos available to guide you through the practice.
Controlled and deep breathing techniques can help to calm our emotions because they remind us that we have control over our physical self and body functions. The controlled rhythmic movements and patterns of breath also take our focus inwards, towards ourselves, tuning out some of the worries swirling around in our minds for a period of time and disengaging our minds.
Acupuncture
A form of traditional Chinese medicine, acupuncture involves inserting a series of fine needles into the skin. It is based on ancient principles of energy (or ‘qi’) flowing in channels throughout the body. When these channels get blocked, the idea is that we experience health problems.
Acupuncture is used to treat a range of conditions including physical pain, infertility issues and migraines. The location where the needles are inserted is tailored to the condition that is being treated.
Some people are turning to acupuncture to treat their mental health conditions, including depression, either due to being unhappy with more traditional treatments or a desire to use acupuncture in conjunction with other treatments, for a more comprehensive approach.
An extensive study of acupuncture by the University of York that involved scrutinising data from thousands of patients involved in clinical trials, concluded that acupuncture was a ‘clinically effective’ and ‘cost-effective’ intervention for depression.
Aromatherapy
Aromatherapy involves the use of essential oils that have different scents and properties. Aromatherapy oils can be inhaled, put into a diffuser, diluted in a carrier oil and used for massage or a few drops can be placed onto your pillow or a handkerchief.
Aromatherapy oils can stimulate the senses. Some, such as lavender, are known for promoting relaxation and calm, as well as helping with sleep. Others, such as lemon or peppermint, are thought to enhance concentration and mental clarity.
Lavender is the most widely studied essential oil that has been shown to alleviate symptoms of both depression and anxiety in clinical trials. It is thought that the presence of linalool and linalyl acetate determines lavender oil’s antidepressant effect.
Other essential oils used to treat depression include:
- Patchouli
- Lemongrass
- Bergamot
- Valerian

Art and music therapy
Some of the most moving and powerful pieces of art and music have been created by people who were working through their own mental health battles. Creative therapies for depression offer treatments that incorporate creative activities into therapy sessions.
Benefits of art and music therapy include:
- Allows for creative expressions.
- Helps you to communicate thoughts or feelings that you cannot (or do not want to) put into words.
- Enables us to channel negative feelings into something positive.
- Offers freedom, skill development and builds self-esteem.
- Gives opportunities for networking, meeting new people and building connections.
Art and music therapy can be done both one-to-one and in group settings. They are offered by a range of services including private therapists, community-based organisations, hospitals and charities.
Light therapy
Light therapy or phototherapy is used to treat seasonal affective disorder (SAD) and is also thought to help the symptoms of depression. It involves sitting by a strong light, called a light box, for around 30 minutes each day. The light is designed to simulate sunlight and is thought to be able to lift our mood and make us feel better.
Light therapy is thought to be able to help with depression by reducing the production of melatonin in the brain (a hormone that makes us feel sleepy) and increasing the production of serotonin (a neurotransmitter that helps to regulate mood).
Conclusion
Natural remedies and alternative treatments can provide effective interventions for treating the symptoms of depression. They can be used alongside more traditional methods and may prove especially useful if you are experiencing side effects from medicine or are on a long waiting list for therapy.