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Dealing with Depression Naturally by Dr Miriam Kinai teaches you how to manage depression holistically by using the following natural therapies:
1. Apparel therapy
2. Aromatherapy
3. Art therapy
4. Christian Biblical principles
5. Diet therapy
6. Ecotherapy
7. Herbal remedies
8. Home decor therapy
9. Music therapy
10. Physical exercise
11. Self-Psychotherapy
12. Social therapy
13. Talk therapy
14. Vitamins
15. Writing therapy
Dealing with Depression Naturally Book Excerpt
Dealing with Depression Naturally Book Excerpt
Apparel Therapy for Dealing with Depression
Buy or create as part of your art therapy bright orange bracelets or bangles that match with your earrings and necklaces to inject more color into your wardrobe. In addition, consider buying a watch with a bright orange strap to remind you every time you check the time that you are your way out of the valley of depression.
Aromatherapy for Dealing with Depression
Create a balancing body massage oil by adding 20 drops (2.5 ml or ½ teaspoons) of rosemary essential oil and 40 drops (5 ml or 1 teaspoon) of lavender essential oil to one cup (8oz or 250 ml) of sweet almond oil or sunflower oil or any other carrier oil of your choice to create a balancing body massage oil.
Art Therapy for Dealing with Depression
Topics for art therapy projects that can help you manage depression include "My current life situation".
Therefore, express how you feel about your current life situation by creating an original work of expressive art by using one or several forms of artistic expression such as:
a. Drawing sketches
b. Drawing pictures
c. Drawing and coloring regular or abstract pictures with pens and crayons
d. Drawing and painting regular or abstract pictures with water colors or acrylic paints
e. Finger painting
Christian Biblical Principles for Dealing with Depression
Confessing your sins is the 5th principle of Christian Depression Treatment.
Confession of sins is very important in the treatment of depression since guilt is one of its causes. A perfect example of un-confessed sin being detrimental for mental health is when David committed adultery and murder, for he said “When I kept silent, my bones grew old because of my groaning all day long because Your hand was heavy upon me and my vitality was turned into the drought of summer.” (Psalm 32:3-4)
Therefore, when dealing with depression, confess all your sins to God, ask Him to forgive you and receive His forgiveness. Learn from David’s situation that if you confess your sins, God will forgive you.
Diet Therapy for Dealing with Depression
Increase your intake of complex carbohydrates such as whole grain bread, pastry and cereals since they increase the level of serotonin in the body which “soothes the mind” and imparts a feeling of calmness, relaxation and emotional well being.
This may explain why a lot of comfort foods that people tend to reach for when they are feeling sad, lonely, stressed or depressed are carbohydrates. Perfect examples of these foods for depression include chocolate cake, cookies, donuts and potato crisps.
In addition, we can also see from the Bible that when Elijah was depressed, God sent an angel to wake him up and eat and he found a coal baked bread (most probably whole grain) which he ate and then went back to sleep again. (1 Kings 19:4-6)
Eco-Therapy for Dealing with Depression
Gardening is beneficial for the management of depression as a study revealed that a common soil bacterium, known as Mycobacterium vaccae bacteria, that is inhaled when one is digging in the dirt while gardening, activates the release of serotonin in human brains.
This serotonin causes a feeling of emotional wellbeing and this may be the reason why many gardeners confess that gardening lifts their spirits and helps them feel better.
In addition to this, gardening is also an aerobic exercise that results in the release of endorphins which are the body’s “feel good” hormones.
Herbal Remedies for Dealing with Depression
Rosemary or Rosmarinus officinalis is one of the best herbs for depression since it has an uplifting and energizing aroma that perfectly counters the lethargy and apathy of depression.
Therefore, add a few fresh sprigs to your roast beef, veal and fish recipes or to your marinades, salads and sauces and even to your warm bath water for a rejuvenating bath.
Home Decor Therapy for Dealing with Depression
Add uplifting color and aroma to your home by buying or making yellow beeswax candles scented with essential oils such as rosemary and grapefruit.
Music Therapy for Dealing with Depression
Medical research suggests that music can decrease blood pressure and heart rates as well as help patients dealing with depression.
The Bible also tells us that music can soothe troubled emotions because when David played his harp, Saul would feel better as the evil spirit would depart from him. (1 Samuel 16:23)
Therefore spend at least 30 minutes listing to soothing music everyday. You can do this while meditating on Scriptures or while walking or when trying to unwind so that you can sleep.
Physical Exercise for Dealing with Depression
Exercises that you can do to help you in dealing with depression include:
Whole body stretch to warm up
30 min walk at minimum THR
Whole body stretch to cool down
Self-Psychotherapy for Dealing with Depression
When you are feeling down, worried, angry, fearful or any other negative feeling that may aggravate depression, use cognitive restructuring to change your negative thoughts so that you can change your mood.
Always ask these 5 questions to change your blue thoughts into brighter ones:
1. What situation has triggered this feeling?
2. What thoughts did I have during that situation?
3. What rational evidence supports those situational thoughts?
4. What rational evidence does not support those thoughts?
5. What are the balanced thoughts about that situation?
Social Therapy for Dealing with Depression
Make friends and establish your social support system because Two people are better than one, because they have a good reward for their labor and if one falls down, they other will lift up their companion.(Ecclesiastes 4:9-10)
Therefore, find friends whose company you enjoy and spend time with them to ease the loneliness of depression.
Talk Therapy for Dealing with Depression
Talking to a therapist whether a psychologist, social worker or Christian counselor can help you understand depression better and help you manage it better by teaching you different coping skills. Therefore book an appointment with a therapist today.
Vitamins for Dealing with Depression
Vitamin B1 deficiency results in fatigue, anxiety and depression. Studies have also shown that increasing Vitamin B1 or thiamine levels in the body can result in an improved mood.
Therefore, if you can’t get enough thiamine from your diet, consider taking a nutritional supplement which contains thiamine as well as all the other B complex vitamins.
Writing Therapy for Dealing with Depression
Express your uncensored feelings on paper since writing therapy has been shown to ease emotional pain by helping a person process and express pain.
Therefore, schedule at least four sessions of 20 minutes each week to write down your emotionally difficult thoughts, feelings, problems and memories. Write without censoring or editing yourself and write until you feel the weight of the depressing issues lifting from your chest.
