Depression affects about one in 10 Americans at some point in their lives, making it more common than we might think. The number of Americans diagnosed with depression is also said to increase by 20% every year, with those aged 45-64 being most affected. 

For some, medication is the answer to controlling or lessening feelings of depression.  For others, prescription meds don’t yield the desired results or the benefits may not outweigh the negative side effects experienced. For still others, prescription medication may not work at all.  Although it may not work for everyone, using natural methods to lesson the feelings of depression could help those sufferers properly manage their illness. These natural methods are not expected to cure depression, but can help mitigate its effects on everyday life. 

1. Eat healthy: 

 In general, eating healthy well balanced meals will help you feel better. The more consistent you are with what you put in your body, the more stable your mood.  Eating unhealthy, sugary, high fat meals, can spike your blood sugar, then cause energy crashes. This is exactly what you don't want.  Some people with depression swear by specific diets, but the most important thing is eating regular, healthy meals, as mentioned. A healthy body can regulate mood and lead to a healthier mind as well. Some studies have even pointed to foods like salmon and tuna(high in omega-3 fatty acids), or spinach and avocado (high in folic acid) to help ease feelings of depression.

2. Practice Meditation: 

Meditation does not need to be hokey or last for hours, but meditating for even short periods can help dispel negative thoughts and leave you feeling refreshed.  As negative thoughts play a key role in depression, trying to control these using simple meditative techniques can go a long way in how we feel. Focusing on breathing, or listening to calming music for as little as 20 minutes per day can be enough to clear out some negativity and regain a more positive outlook. If it is hard for you to focus on your own, try following along with a meditation video or audio tape. If you enjoy being with others, try a yoga class that focuses on breathing and meditation. 

3. Exercise:  

As mentioned, a healthy body can promote a healthy mind.  Exercizing pumps our bodies full of endorphins, our bodies' feel-good chemicals. Boosting your mood with physical activity, can provide a long term solution for those trying to manage their depression. Something simple like walking a few times a week can helpclear the mind and release pent up energy and negative thoughts.  Some studies even show that exercise could be just as effective as prescription antidepressants. Over time, exercise can increase self-esteem, improve energy levels, and help you get a better nights sleep – all of which help manage the effects of depression. 

4. Get enough sleep:

 Many of those feeling depressed can find it hard to get enough sleep. Getting too little sleep will leave you feeling tired and cranky, and make the feelings of depression even worse. Luckily there are a few things you can do to ensure you are getting a healthy amount of sleep. Exercise, as stated, is one way to do this. Tiring your body out and releasing energy in a positive way can help you get to sleep. Other changes you can make to your lifestyle are going to bed and waking up at a routine time daily. Taking electronics out of the bedroom can help you achieve this. Not having the distraction of a TV or computer before bed can help you get to sleep sooner. Also, you may find that a warm shower, calming tea or reading before bed is soothing and promotes better sleep. If so, add it to your bedtime routine. 

5. Try to have fun:

 Depression can drain the fun out of the most enjoyable acvities, whether it's hanging with friends or going on an adventure. This doesn't mean you should stop trying to have fun. Making time for things you enjoy is important when fighting that feeling of depression. As oddas it might sound, having fun can be hard work. Even if it feels like a chore, you should still try to enjoy the things you used to. Keep hanging out with friends, going to dinner or the movies, keep trying to enjoy life.  Eventually these things will stop being a chore and start to feel enjoyable again. Trying new things can also prove beneficial, as you will likely need to pay more attention and be more present during the activity. Being totally immersed in something can help the experience be more enjoyable.