15 Holistic Treatments for Depression

If you’re depressed, taking medication is just one of many treatment options. A holistic approach focuses on treating your whole being -- body and mind -- to help you feel better.

Being depressed can make you feel helpless. You're not alone and there's a lot you can do to fight back. Changing your behavior -- your physical activity, lifestyle, and even your way of thinking -- are all natural depression treatments.

These tips can help you feel better -- starting right now.

1. Set a Routine and Daily Goals. 

If you’re depressed, you need a routine to help you stay on track. “Start very small. One day at the time.” Make your goal something that you can succeed at, like doing the dishes every other day. As you start to feel better, you can add more challenging daily goals.

Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom -- no computer and no TV. With 6 Tips to Build a Better Bedtime RoutineIn, you may find your sleep improves.

2. Exercises and Mediation. 

It boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways.

Research on yoga, stress reduction and relaxation therapy shows positive outcomes for anxiety and depression. There is an especially large body of research showing that the practice of mindfulness can have a profound impact on mood. 

Mindfulness meditation has been shown to improve symptoms of anxiety and depression after just eight weeks.

Mindful movement practices, such as yoga, tai chi, and qigong, may also offer relief. In addition to evidence of effectiveness, these practices can provide a sense of control over at least one aspect of life.   

Start something simple, short, and easy to do such as 5 minutes Guided Meditation, 10 minutes Yoga/Tai Chi/Qigong, and 20 minutes Walk.

3. Healthy Diet 

One of the most overlooked aspects of mental health is nutrition. Food plays a significant role in our physical health, as well as our mental and emotional health. When you are struggling with depression, it can feel a bit overwhelming to think about eating the right foods. However, some of these small changes in your diet may help to decrease your symptoms and have a positive effect on your daily life.

WHAT TO EAT

• Fish – Wild-caught fish, especially the more oily types such as salmon, mackerel, trout, sardines, and tuna (not canned), are great choices to help fight depression because they are rich sources of omega-3 fats. Omega-3 fats are important in brain health and may be involved in the functioning of serotonin, a neurotransmitter important in the regulation of mood.

• Nuts – Walnuts are known to support overall brain health, being one of the highest plant-based sources of omega-3 and a great source of protein to help keep blood sugar levels at a healthy balance. They found that adults who ate nuts, and specifically walnuts, were more likely to have higher levels of optimism, energy, hope, concentration, and a greater interest in activities.

• Beans – Beans are a great source of protein and fiber, both of which help to maintain stable and consistent blood sugar levels. In addition to helping minimize the blood sugar spikes and dips that can affect our mood, beans are also great sources of folate.

  Folate is a B vitamin that helps the body produce blood cells, DNA and RNA, and metabolize proteins. Garbanzo beans (also known as chickpeas) and Pinto beans are very high in folate.

• Seeds – Flaxseed and Chia seeds are particularly great sources of omega-3 fats.

  Additionally, pumpkin and squash seeds are a great way to increase tryptophan. Tryptophan is an essential amino acid that helps create serotonin.

• Poultry – Chicken and Turkey are both great sources of lean protein and provide high amounts of tryptophan that can help to stabilize blood sugar levels, maintaining healthy sleep and a balanced mood.

• Vegetables – Folate, fiber, and other nutrients make vegetables, especially the darker leafy greens, a good source of alpha-linolenic acid (ALA). ALA is one of the three main types of omega-3 fatty acids, the other two being DHA and EPA.

  When considering vegetables to help increase your omega-3s, the powerful players tend to be Brussels sprouts, spinach, kale, and watercress.

• Probiotics – More and more research is linking good gut health with good mental health. They have found that microorganisms living in your gut, including probiotics, can play a key role in mood regulation by helping to reduce inflammation in your body, produce feel-good neurotransmitters, and affect your stress response. This might be a factor in why a higher-than-average number of people with irritable bowel syndrome also develop depression as well as anxiety.

  Foods that contain probiotics include:

  • Kimchi

  • Kombucha

  • Miso

  • Sauerkraut

  • Tempeh

  • Tofu

  • Yogurt

• Whole Foods – Generally speaking, it's best to allow your body the freedom to digest foods as close to their natural state as possible.  Many of the processed foods or things you might find at a convenience store are filled with preservatives and offer little to no nutritional benefit. Your body is trying to make sense of what to do with such food, and it can significantly interrupt or rob your body (and mind) of key nutrients and energy it needs to function at its best.

• Dark Chocolate – When choosing dark chocolate, aim for 70 percent or more. Dark chocolate still contains added sugars and fats, so a small serving of 1 to 3 grams (g) is appropriate.

  Although it is still unclear how dark chocolate reduces stress, it is a rich source of polyphenols, especially flavonoids which might reduce neuroinflammation and cell death in the brain as well as improve blood flow.

  Chocolate has a high tryptophan content, which the body uses to turn into mood-enhancing neurotransmitters, such as serotonin in the brain.

  Dark chocolate is also a good source of magnesium. Eating a diet with enough magnesium in it or taking supplements may reduce symptoms of depression.

WHAT “NOT” TO EAT

• Sugar – There are food choices all around us that are filled with sugar such as cakes, cookies, cereal, drinks, and even condiments such as barbecue sauce, salad dressings, and more. You may be surprised how many foods are perceived as "healthy," yet contain extraordinary amounts of added sugar. Examples of tricky foods like this are granola bars, energy bars, trail mix, and honey roasted nuts.

  Keep in mind that sugar will not always be labeled simply as "sugar" on the ingredient list. In order to be on the lookout for added sugar, you may want to also look for the following terms:

  • Corn syrup

  • Dextrose

  • Fructose

  • High fructose corn syrup (HFCS)

  • Honey

  • Lactose

  • Maltose

  • Sucrose

• Alcohol – Alcohol is a depressant and can lead to impaired judgment and reaction time. Many alcoholic beverages can actually be quite sugary which, as noted above, can have a way of sabotaging your mood and causing blood sugar levels to elevate and crash.

  Although some research has shown that small amounts of alcohol such as red wine can be helpful, it is generally in your best interest to steer clear if you struggle with depression.

• Caffeine – Yes, caffeine can help you start your day with a boost. However, it can also lead to crashes later in the day, and leave you feeling as though you need more to regain energy. A moderate amount of caffeine, two to three cups per day, however, has been linked to a lower risk of suicide.

  A better alternative is Green Tea. In addition to antioxidant benefits, green tea is also known to provide theanine, an amino acid that offers an anti-stress benefit that can be helpful for people with depression.

• Refined Grains – Just as with sugar, we are surrounded by processed foods that use refined grains. Foods such as white rice, pasta, crackers, bread, chips, and breaded foods are full of refined carbohydrates that offer little to no nutritional value and rob you of important B vitamins in the process of digestion.

  Loading your diet with these refined carbohydrate foods will take your blood sugar levels on a roller coaster ride throughout the day, which can also result in symptoms of low mood and fatigue.

Our bodies interact with the foods we eat, and the choices we make each day can impact our body's ability to function at its best. Consider removing or cut back sugar, alcohol, caffeine, and refined grains from the diet for two weeks to see if these substances are making the depression worse.

4. Supplements

The uniqueness of each person’s biochemical processes is only just beginning to be appreciated. The evolving field of Functional Medicine attempts to take into account both the genetic information and the unique differences that occur in each person’s metabolism, including their extra need for certain nutrients. Current recommendations, as follows, come from a generalized understanding of human brain chemistry, without these individual considerations.

Note: The best source of nutrients for the body-mind is from nutrition-dense organic foods.

Basic Nutritional Supplements

The following is often recommended daily for people who suffer from mood disorders:

✔  Multiple Vitamin with B6 and minerals

✔  Omega-3 fatty acids EPA/DHA totaling 1,000-3000 mg daily

✔  Vitamin D-3 – Dosage dependent on the vitamin D blood level and season of the year, with a higher dosage in the winter months; Good read - 7 Signs of a Vitamin D deficiencies)

✔  Probiotics with two or more live cultures

Other Nutritional Supplements

• Vitamin B complex – protects against stress-induced nutrient depletion, supports neurotransmitter production for a positive mood, promotes the nervous system, immune and cardiovascular health.

• Zinc

• Omega-3 fatty acids

• GABA, Inositol

• Magnesium Glycinate (citrate, or oxide)

• Folic Acid – support cardiovascular health and healthy red blood cell production

• NAC (N-Acetyl-Cysteine)

• S-Adenosylmethionine (SAMe)

• Amino Acids (5HTP, L-tryptophan, L-theonine, Taurine, L-tyrosine and DL-phenylalanine) – help with moodiness, stress, anxiety, panic, insomnia

Always check with your doctor before starting any supplement, especially if you’re already taking medications.

5a. The Bach Flower Remedies (英國巴哈花精)

Healing with flowers is not a new idea as the ancient Egyptians and Romans used flowering plants for medicinal purposes. But, the modern tradition of healing with flowers began in the early 1930’s with physician and bacteriologist, Dr. Edward Bach (pronounced Bāhè 巴赫 or 巴哈).

Dr. Bach believed (and modern physicians now agree) that a person’s mental state plays a vital role in physical well-being and the ability to recover from illness and injury. Dr. Bach utilized 38 various dilutions of flower essences, termed “Bach Flower Remedies,” as natural remedies for depression and anxiety. Each flower is believed to have very specific qualities, and they can be taken alone, in combination or together with other natural remedies for depression. Determining which of the flower remedies to utilize depends mostly on the specific depression symptoms a person experiences:

• Gentian (龍膽) – For people who have depression symptoms of pessimism and discouragement. Gentian is used as one of the natural remedies for depression when a person knows the reason for his or her sadness i.e. loss of a job, death of a close family member or friend, etc.

• Elm (榆樹) – For people who experience depression symptoms of feeling overwhelmed, anxious and exhausted, typically caused by being overworked or under a tremendous amount of stress.

• Agrimony (龍芽草) – For people who suffer from emotional anguish and constant feelings of despair.

• Cherry Plum (櫻桃李) – For people who experience fear on a “more-than-normal” basis. This fear can be due to a genuine, real threat (such as an impending loss) or it can be fear caused by a perceived or imaginary danger.

• Gorse (荊豆) – For people who have overwhelming, persistent feelings of doubt, despair and hopelessness i.e. feeling “nothing can be done to help” or their “fate is sealed”.

• Sweet Chestnut (田栗花) – This is also for people who have persistent feelings of despair and hopelessness.

• Mustard (芥末) – For people who experience the depression symptoms of sadness or gloom that have no apparent cause – like “a dark cloud” has blocked out all joy.

• Willow (楊柳) – For people who are highly critical, hold a grudge, have a tendency to blame others for their problems in life or often experience self-pity.

• Honeysuckle (忍冬) – For people who constantly focus on past events and have overwhelming inadequacies of being able to “let go” and live in the present.

• Wild Rose (野玫瑰) – For people with anxiety and depression symptoms of apathy, lack of interest, lethargy or feeling like they are “drifting” from life.

• Rescue Remedy* (急救花精) – This is the most popular of the Bach Flower Remedies and is useful to stabilize emotions in a crisis or emergency, shock, stress or acute anxiety episode, that is, a panic attack. (When you’re not sure which remedy to choose, rescue remedy is a good choice initially.)

5b. Botanical Medicines (Other Herbs)

• St. John’s Wort (聖約翰草/貫葉連翹/金絲桃) – St. John's wort is most commonly used for "the blues" or depression and symptoms that sometimes go along with mood such as nervousness, tiredness, poor appetite, and trouble sleeping. There is some strong scientific evidence that it is effective for mild to moderate depression. St. John's wort is also used for symptoms of menopause, and many other conditions, but there is no good scientific evidence to support these uses.

  An oil can be made from St. John's wort. Some people apply this oil to their skin to treat wounds. Applying St. John's wort directly to the skin might be risky. It may cause serious sensitivity to sunlight.

  St. John's wort might cause serious interactions with some medications. Because of this, France has banned the use of St. John's wort in products. In other countries St. John's wort is only available with a prescription.

• Valerian (纈草) – Valerian is most commonly used for sleep disorders, especially the inability to sleep (insomnia). Valerian is also used orally for anxiety and psychological stress, but there is limited scientific research to support these uses. In manufacturing, the extracts and oil made from valerian are used as flavoring in foods and beverages.

• Rhodiola (紅景天) – Rhodiola is used as a so-called "adaptogen", to help the body adapt to and resist physical, chemical, and environmental stress which might help protect cells from damage, regulate heartbeat, and have the potential for improving learning and memory.

• Hot Kava (卡瓦胡椒) – Kava is most commonly used for anxiety. Some people take kava for stress, restlessness, sleeping problems (insomnia), and many other conditions.

• Chamomile (洋甘菊) – Chamomile has been used as a traditional medicine for thousands of years to calm anxiety and settle stomachs. Some research suggests that chamomile could help with other conditions, like diarrhea in children, hemorrhoids, anxiety, and insomnia. When used on the skin, chamomile might help with skin irritation and wound healing. Some research has documented that it may be as effective as hydrocortisone cream for eczema.

• Ginseng (人參) – Ginseng is one of the most popular herbal medicines in the world. There are two main types of ginseng: Asian or Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolius). Studies have found that the different types have different benefits. In traditional Chinese medicine, American ginseng is considered less stimulating than the Asian variety.

  Although many other herbs are called ginseng -- like eleuthero, or Siberian ginseng -- they don’t contain the active ingredient of ginsenosides.

  Ginseng has traditionally been used for a number of medical conditions. These include:

  • Build immunity. Some studies have found that ginseng may boost your immune system. There’s some evidence that one particular type of American ginseng extract might decrease the number and severity of colds in adults.

  • Regulate blood sugar. Several studies in people have also shown that ginseng may lower blood sugar levels.

  • Improve focus. There’s some early evidence that ginseng might give a small, short-term boost to concentration and learning. Some studies of mental performance have combined ginseng with extract from leaves of the ginkgo tree, another traditional remedy said to help with dementia. While these studies are intriguing, many experts feel we need more evidence. Ginseng has also been studied as a way to improve mood and boost endurance as well as treat:

  • Cancer

  • Heart disease

  • Fatigue

  • Erectile dysfunction

  • Hepatitis C

  • High blood pressure

  • Menopausal symptoms

• Saffron (番紅花) – It can take 75,000 saffron blossoms to produce a single pound of saffron spice. Saffron is largely cultivated and harvested by hand. Due to the amount of labor involved in harvesting, saffron is considered one of the world's most expensive spices. The stigmas, and sometimes the petals, are also used to make medicine.
  
  People use saffron most commonly for depression, anxiety, Alzheimer disease, menstrual cramps (dysmenorrhea), and premenstrual syndrome (PMS). Saffron contains chemicals that alter mood, kill cancer cells, decrease swelling, and act like antioxidants.

• Ashwagandha (印度人參) – Ashwagandha is commonly used for stress. It is also used as an "adaptogen" for many other conditions. Ashwagandha contains chemicals that might help calm the brain, reduce swelling (inflammation), lower blood pressure, and alter the immune system.
  
  Don't confuse ashwagandha with Physalis alkekengi. Both are known as winter cherry. Also, don't confuse ashwagandha with blue cohosh, canaigre, codonopsis, ginseng American, ginseng panax, or eleuthero.

• Ginkgo (銀杏) – Ginkgo seems to improve blood circulation, which might help the brain, eyes, ears, and legs function better. It may act as an antioxidant to slow down Alzheimer's disease and interfere with changes in the brain that might cause problems with thinking.
  
  Ginkgo seeds contain substances that might kill the bacteria and fungi that cause infections in the body. The seeds also contain a toxin that can cause serious side effects like seizures and loss of consciousness.

• Turmeric (薑黃) – The active ingredient in turmeric is called curcumin. Curcumin may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders, such as anxiety and depression. An increase of curcumin in the diet also increased DHA and reduced anxiety.

6. Aromatherapy (芳療)

Essential oils are concentrated plant extracts. They serve many medical purposes, and it may also help reduce anxiety, insomnia, and stress, which often occur alongside depression. Some research has shown that using essential oils may improve sleep, enhance mood, and improve quality of life.

They do not cure depression and people should not use essential oils in place of prescribed medication. However, essential oils demonstrate benefits as a complementary therapy alongside conventional treatments for depression, such as behavioral therapy and antidepressants. As with all forms of alternative therapy, use essential oils with caution. Always discuss the use of these oils with a doctor or aromatherapist.

This report from 2017 on a number of studies suggested several oils that might have positive effects when used as part of a mixture, including:

• Lavender (薰衣草)

• Bergamot (佛手柑)

• Mandarin (柑橘)

• Rose (玫瑰)

• Chamomile (洋甘菊)

• Sage (鼠尾草)

• Jasmine (茉莉花)

• Rosemary (迷迭香)

• Ylang Ylang (依蘭依蘭)

• Frankincense (乳香)

The report suggests that aromatherapy massage with these oils has a greater effect on mood symptoms than inhaled aromatherapy. Lavender was the most common oil in the studies and has also demonstrated positive effects on anxiety symptoms.

The chemicals in essential oils can interact with the body by being absorbed through the skin into the bloodstream or by stimulating areas of the brain through inhalation. When specialized nerve cells in the upper part of the nose detect smells, they send an impulse to the brain along the olfactory nerve to an area called the olfactory bulb.

The olfactory bulb processes the impulse and delivers the information about the smell to other neighboring areas of the brain. These other areas are known as the limbic system. The limbic system is a set of brain structures that might play an essential role in controlling behavior, emotions, memory, and mood.

Using essential oils to help ease symptoms of depression might work because of their smell. A sense of smell is one of the five senses and a powerful connector between people and the world around them. Aromas are highly emotive. Everyone reacts to scents differently — how they respond to a smell depends on what they associate with that smell. For example, they may associate a certain scent with a long-forgotten memory.

The emotionally suggestive nature of smells might link to the improvement of mood after aromatherapy from essential oils. This, in turn, may provide some relief in mood disorders, such as depression.

7. Cannabidiol Oil (大麻二酚油)

Cannabidiol (CBD) oil is a derivative of the cannabis, or marijuana, plant. Unlike other forms of marijuana, CBD oil does not contain tetrahydrocannabinol, or THC, which is the substance that creates a “high.”

CBD has shown promise in initial studies as a treatment for both depression and anxiety, and it may cause fewer side effects than pharmaceutical drugs in some people. CBD appears to have a positive interaction with serotonin receptors in the brain. Serotonin impacts a range of functions in the body, including a person’s emotional state and feelings of well-being or happiness. Keeping serotonin levels balanced is often a key therapy for people with depression.

The compound exhibits a clear anti-stress effect after short- or long-term use. In certain tests, CBD acted as an antidepressant. They found that the compound worked without activating the brain’s endocannabinoid receptors directly, which may indicate that there is less risk of CBD becoming habit-forming, or addictive. Researchers have even studied CBD’s potential to help reduce cravings in people with opioid use disorder.

CBD oil is readily available without a prescription in many alternative healthcare shops. In areas where medical marijuana is legal, doctors may also be able to prescribe the oil.

8. Talk Therapy (諮商師)

Talk therapy, or psychotherapy, is another valuable tool to combat depression. Two kinds of therapy -- cognitive-behavioral therapy and interpersonal therapy -- have been found to be especially useful in treating depression.

Cognitive-behavioral therapy (CBT) helps you look at how negative thoughts and behaviors may be contributing to your depression. CBT teaches you how to make positive changes in how you think.

Interpersonal therapy can help you improve your relationships with family and friends, so you feel better.

Talk therapy can last anywhere from several weeks to several years and can be one-on-one with a therapist or in a group. Many people combine therapy with other treatments, such as medication or exercise.

Talk therapy gives you the skills to help deal with your depression long term. A therapist can work with you to give you strategies to help fight your depression and ways of handling your depression so you have more control. This helps you stay feeling better in the long run.

9. Acupuncture (中醫針灸)

In the Eastern worldview, symptoms like depression and anxiety are warning bells — indicators that something bigger is going on in the body. The source of life energy (known as Qi in Traditional Chinese Medicine) is off-balance, leading to disease, which can manifest in depression and anxiety. Acupuncture is not a cure-all, but when it’s used as part of an integrative approach to making the entire body well, it can help alleviate the symptoms of depression and anxiety.

7 Reasons to Try Acupuncture for Depression and Anxiety

There are many benefits to this ancient practice, including potential relief from depression and anxiety. Here are seven reasons to try acupuncture if you are looking for relief from anxiety and depression.

• It works! Through a metanalysis of a variety of research studies on acupuncture and depression, acupuncture can significantly reduce the severity of depression, as measured by the Hamilton rating scale for depression or the Beck Depression Inventory.

• It’s an alternative to toxic medications. There are virtually no negative side effects to acupuncture. When used as a part of a holistic approach to treating depression, it can help you heal depression naturally.

• It releases endorphins. Endorphins are a hormone that act as a natural pain killer in the body. When needles are inserted into sensory nerves just below the skin’s surface, the body stimulates a response in the immune system, which increases circulation to that area of the body and triggers the release of endorphins.

• 4. It’s a good option for pregnant women. If you’re expecting a child, you might want to reduce or eliminate your intake of medications to prevent adverse side effects in the child. Studies show that acupuncture is an effective option for pregnant women who do not want to take medication.

• It can reduce inflammation. Because the needles act as tiny wounds throughout the body, acupuncture prompts an anti-inflammatory response from the immune system as it combats the small invasions. There is increasing evidence that chronic inflammation keeps you depressed.

• It gives you much more than a mood boost. Because acupuncture aims to make the body well, not treat specific symptoms, you’ll benefit from an overall increase in health. In fact, acupuncture is an effective treatment for migraine and tension headaches and has been shown to help treat allergies and infertility.

10. Chiropractic (整脊)

The chiropractor will give a thorough examination in the hope to find places within the spine that could benefit from adjustments to certain parts of the body that will allow blood to flow more freely and can relax the muscles. This stress relief can be quite therapeutic for those with depression.

Some people with depression may find that imbalances within their bodies were contributing to their symptoms. If spinal vertebrae are out of place, it can place pressure on the surrounding nerves. Since the nervous system circulates throughout our bodies, a blocked nerve in the lower back can actually affect all sorts of places in the body. Once a chiropractor has identified a problem area, symptoms can often be alleviated after one adjustment. The chiropractor will recommend a regimen that will more than likely include regular visits and perhaps other related treatments such as massage.

New studies now back up the effectiveness of chiropractic care in relieving certain mental health symptoms. Let’s take a closer look at how chiropractic care can help patients with mental health disorders.

• Aims for a mind-body approach

In general, chiropractic care aims to find the right balance between your mind and body. A chiropractor will do this by looking at all health areas, including adjustments, therapies, exercise, diet and supplements.

• Lowers your blood pressure

Several studies support the idea that chiropractic care and massage therapy can reduce blood pressure and stress symptoms. High blood pressure is a common symptom of anxiety and/or stress. Researchers found that blood pressure was reduced after both chiropractic sessions and massage therapy.

• Promotes an all-natural solution without side effects

One of the best benefits of chiropractic care is that it’s all-natural. Patients taking anxiety and depression medication often complain of the side effects, which include insomnia, nausea, weight gain and fatigue. Chiropractic care works to reduce anxiety symptoms, so you can potentially avoid taking medication and dealing with its side effects. (Don’t change or stop medication without the approval of your doctor.)

• Adjusts your spine to trigger positive hormones

Spinal health influences almost every region of your body. Studies show that after getting a chiropractic adjustment, your body triggers an increase in hormones such as neurotensin, oxytocin, and cortisol. These hormones are involved in positive nervous system functioning, such as:

• Neurotensin: neutralizes stress-induced pain

• Oxytocin: boosts neuro-communication and feelings of social bonding

• Cortisol: blocks pain deriving from inflammation

As you can imagine, spinal adjustment can have a positive impact by triggering these hormones throughout your body.

• Helps you get to sleep

Insomnia is also a symptom of anxiety and/or depression. With chiropractic care, you may find getting to sleep a little easier. Studies report that some chiropractic manipulation may improve patient sleep patterns. Massage therapy also has seen good results.

• Relieves tension, stiffness and headaches

Patients with anxiety and/or depression also suffer from muscular tension. Chiropractic care can aid in reducing tension and stiffness. In addition, it can help relieve pain related to tension headaches, as many patients who live with mental health disorders also suffer from migraines.

When approaching an illness such as depression, a multidisciplinary approach can often be the most effective. Studies have shown that certain people respond better to different treatments, so adding chiropractic into the list of options will allow more people than ever to find relief from depression-related symptoms, many of which can be severely debilitating.

11. Massage Therapy (按摩)

Massage therapy can relieve muscle pain and tension, improve circulation, and increase flexibility. It can also reduce symptoms of depression, anxiety, and even stress by affecting the biochemistry in our bodies.

Massage, when used as a holistic treatment method within a comprehensive mental health program spanning a variety of treatment modalities, can be greatly beneficial and serve your mental health in a variety of ways proven by science:

• Massage can decrease cortisol levels (stress hormone). Consistently high cortisol levels can negatively alter the brain’s structure and level of functioning and directly contribute to the onset of anxiety by destroying neurons in the hypothalamus.

• Massage simultaneously increases levels of both dopamine and serotonin (the feel-good happy hormone). Dopamine deficiency has been linked to low levels of motivation and an inability to feel pleasure—two of the most common symptoms of depression.

• Massage can boost lower blood pressure—a symptom often associated with adrenal fatigue, anxiety, and depression due to poor circulation and blood flow.

Massage therapy can help treat depression by manipulates your muscles and tissues to enhance their activity, and improving physical health. Massage helps strengthen your body-mind connection. It is believed that touch also releases hormones in your body that create a positive emotional reaction, helping to put your mind at ease and improve your mood.

12. Sound Therapy (音療)

Our body has a natural drive and ability for self-healing if just given the right inputs. While chemicals are intricately involved in the process, there is growing evidence that stimulating our sensory systems can affect the way our brain produces and uses chemicals.

Sound Therapy has been found to help to support those suffering from depression by bombarding the ear and brain with mega doses of high-frequency sounds. These are in fact high energy vibrations, which can help to lift the listener’s state of vitality. It is also possible that Sound Therapy may stimulate the brain to begin naturally producing and utilizing some of the neurotransmitters that create positive emotional states. It is common for Sound Therapy listeners to report greater states of well-being, happiness, and an end to depressed feelings.

In addition, the specific stimulation of the left brain has been found to be an important part of the therapeutic impact on depression. Research on the effects of meditation has shown that prolonged practice of meditation stimulates certain centers in the left forebrain that stimulate feelings of happiness and peace. Sound Therapy’s direct stimulation of the left brain through the increased high-frequency sound input to the right ear has been observed to have a similar effect.

Although Sound Therapy is not a cure for any mental health condition, it can be an effective and enjoyable tool for reducing the symptoms of numerous conditions, including depression and anxiety.

Sound Therapy offers people a creative and accessible way of expressing their feelings and processing their experiences. People have used sound for its powerful effects on mood and emotions for a long time.

13. Hypnotherapy (催眠)

In your fight against depression, a lot of the work is mental -- changing how you think. When you're depressed, you leap to the worst possible conclusions.

Hypnosis is one of the oldest forms of psychotherapy in the Western world, and it may also be the most misunderstood. Although long associated with charlatans or performers, all true hypnosis is, by definition, self-hypnosis. In spite of the prevailing myth, nobody can be hypnotized against his or her will. Instead, hypnosis is generally induced by focusing attention on positive mental imagery.

The American Medical Association approved hypnosis as a therapy in 1958, and the American Psychiatric Association followed in 1961. Since then, reviews have provided evidence about when this therapy is effective.

Depression often has a cause, and when the cause is found and released and transformed, the depression lifts. Hypnosis uses the ability of the brain to create new neural pathways and connect to the new experiences, imagined vividly in hypnosis. Another way hypnosis addresses depression is by helping people focus on a better, brighter future. In this future moment or future memory, the brain creates expectations on a subconscious level and creates new emotions and beliefs about what the future holds.

For the right patient, hypnotherapy for depression can be extremely effective. Good candidates for hypnotherapy are individuals who get easily absorbed in books or movies, those who are adept at visualization, and those who are open to hypnosis.

14. Energy type of Therapy - Reiki, Access Bars, Qigong

15a. Weighted Blanket & Hot Bath

If you suffer from anxiety, feel extra stressed or you’re simply looking for a better night’s sleep, a weighted blanket could be a good place to start. The best-weighted blankets put the right amount of extra weight on your body to simulate light hands-on pressure that can help calm you—and your nervous system—down. Officially called “pressure therapy,” this mimics the feeling of being hugged, held or swaddled.

Weighted Blanket (you can find it online with lots of choices such as amazon, Etsy)

Hot Bath* with 2 cups of Epsom Salt and 10 drops of Essential Oil such as Angelica, Bergamot, Clary Sage, German Chamomile, Goldenrod, Lavender, Mastrante, Patchouli, Vetiver, Ylang Ylang.

*If you don't have a bathtub at home, try to use a deep bucket to soak your feet.

15b. Go outdoor into nature.

Research in a growing scientific field called ecotherapy has shown a strong connection between time spent in nature and reduced stress, anxiety, and depression.

When people are depressed or under high levels of stress, in the prefrontal cortex, a brain region that is active during rumination — defined as repetitive thoughts that focus on negative emotions malfunctions, and people experience a continuous loop of negative thoughts.

It appears that interacting with natural spaces offers other therapeutic benefits. For instance, calming nature sounds and even outdoor silence can lower blood pressure and levels of the stress hormone cortisol, which calms the body's fight-or-flight response.

The visual aspects of nature can also have a soothing effect. Having something pleasant to focus on like trees and greenery helps distract your mind from negative thinking, so your thoughts become less filled with worry.

Anything from 20 to 30 minutes, three days a week, to regular three-day weekends in the woods is helpful. The point is to make your interactions a part of your normal lifestyle. Your time with nature could be something as simple as a daily walk in a park or a Saturday afternoon on a local trail.

The type of natural setting doesn't matter. Focus on places you find the most pleasing. The goal is to get away from stimulating urban settings and surround yourself with a natural environment. Nature can have a powerful effect on our mental state, and there are many ways to tap into it.

15c. Do something new, and try to have fun. 

When we challenge ourselves to do something different, there are chemical changes in the brain. Trying something new alters the levels of [the brain chemical] dopamine, which is associated with pleasure, enjoyment, and learning.

If you’re depressed, make time for things you enjoy. What if nothing seems fun anymore? As strange as it might sound, you have to keep trying anyway. Plan things you used to enjoy, even if they feel like a chore. Keep going to the movies. Keep going out with friends for dinner. You have to relearn how to do it. In time, fun things really will feel fun again.