Top 10 Holistic Depression Treatment Techniques

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Depression is a mental illness that affects many facets of your life. It can affect you physically as you may gain or loose weight. It can affect you mentally as your memory and concentration can deteriorate. It can also affect you emotionally as you may feel sad and cry for no apparent reason. Therefore, the best approach to managing depression is a holistic one that combines some or all of the following therapies.

1. Medical Therapy

If you think you have depression, the first thing you should do is to consult your doctor so that they can:
a. Evaluate you to determine whether your symptoms are due to depression or to another medical or mental condition 

b. Determine the cause of your depression 

c. Change any medications that you may be on that may be causing the depression. Medications which can cause depression include Acyclovir or Zovirax (used to treat herpes or shingles), Atenolol or Tenormin (used to treat high blood pressure, angina chest pain, abnormal heart rhythms, heart failure), Atorvastatin or Lipitor (used to lower cholesterol and prevent heart attacks) and many other medications.

d. Prescribe treatment for your depression such as duloxetine (Cymbalta), venlafaxine (Effexor), paroxetine (Paxil), fluoxetine (Prozac), escitalopram (Lexapro), citalopram (Celexa) bupropion (Wellbutrin) and amitriptyline. 

2. Christian Spiritual Therapy

If you are suffering from depression, pray because God  promises that if you call on Him, He will answer you, He will be with you in trouble and He will deliver you. (Psalm 91:15) 


Medical research also assures us that prayer works. So, ask Jesus to heal you so that your joy may be full. (John 16:24) Then cast the mental burdens depressing you to Him in prayer because He cares for you. (1 Peter 5: 6-7)

3. Psychotherapy

Since thoughts contribute to how you feel, if you think depressing thoughts, you will begin to feel depressed and even become depressed for a person becomes what they think in their heart. (Proverbs 23:7) 


Therefore, replace negative thoughts with positive ones that are true, lovely, and praiseworthy (Philippians 4: 8) and you will begin to feel better and become a better person.

4. Social Therapy

Establish your social support system because two people are better than one, because they have a good reward for their effort and if one falls down, the other will lift up his/her companion. (Ecclesiastes 4:9-10) 


Therefore, find a friend whose company you enjoy and spend time with them to ease the loneliness of depression.

5. Aromatherapy

Adding essential oils such as bergamot, rose, rosemary, ylang ylang and chamomile to you bath water may help you feel better since these essential oil can raise your spirits. 


You can make a blues busting bath blend by adding 3 drops of bergamot, 3 drops of rosemary, 3 drops of ylang ylang and 3 drops of chamomile to your bath water.

6. Writing Therapy

Writing therapy can be updated to the 21st century by creating a blog and posting your deepest uncensored feelings online without revealing your identity as this can help you heal from pain and recover from depression.

7. Music Therapy

The Bible tells us to put on the garment of praise for the spirit of heaviness. (Isaiah 61:3) 


Therefore sing praises to God when the spirit of heaviness or depression tries to bring you down. Sing even if you don’t feel like singing for as you offer the sacrifice of praise to God, (Hebrews 13:15) you will break the spiritual chains of sadness for God is enthroned in  praises. (Psalm 22:3)




8. Talk Therapy 

Since anxiety in the heart causes depression but a good word cheers it, (Proverbs 12:25) you have to speak good words to yourself even if others are speaking them to you.


So, say positive affirmations from the Bible daily. Examples include This is the day that the Lord has made and I will rejoice and be glad in it. (Psalm 118:24) 

9. Diet Therapy

Increase your dietary intake of omega 3 fatty acids as some studies imply they may alleviate mood changes. 


Foods rich in omega 3 fatty acids include salmon, halibut, tuna, flaxseed, walnuts, soybeans, winter squash, extra virgin olive oil and dark green vegetables.

10. Herbal Therapy

Though St John’s wort or hypericum perforatun can be of some benefit in treating mild depression, always consult your doctor before you begin taking it since it interacts with other prescription medications and it may reduce their effectiveness. 

Dealing with Depression Naturally

Buy Dealing with Depression Naturally from Amazon

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

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 5^th 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. 

Buy Dealing with Depression Naturally from Amazon

Vitamins for Dealing with Depression

Buy Vitamins for Dealing with Depression from Amazon

Vitamins for Dealing with Depression by Dr Miriam Kinai teaches you the different nutritional supplements that are beneficial in the management of depression. 




Vitamins for Dealing with Depression Book Excerpt

The B complex vitamins are vital for a person’s physical and mental well being. This group of vital vitamins for depression includes:

a) vitamin B1 or thiamine  

b) vitamin B3 or niacin

c) vitamin B5 or pantothenic acid

d) vitamin B6 or pyridoxine

e) vitamin B9 or folic acid

f) vitamin B12 or cobalamin

Vitamin B1 or Thiamine

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.

Vitamin B3 or Niacin

Vitamin B3 deficiency results in lethargy, psychosis and dementia.

Therefore, if you can’t get enough niacin from your diet, consider taking a nutritional supplement which contains niacin as well as all the other B complex vitamins.

Vitamin B5 or Pantothenic acid

Vitamin B5 deficiency results in fatigue and depression.

Therefore, if you can’t get enough pantothenic acid from your diet, consider taking a nutritional supplement which contains it as well as all the other B complex vitamins.

Vitamin B6 or Pyridoxine

Vitamin B6 deficiency results in mood swings and confusion. It is also important in the metabolism of serotonin and dopamine in the body.

Therefore, if you can’t get enough pyridoxine from your diet, consider taking a nutritional supplement which contains it as well as all the other B complex vitamins.

Vitamin B9 or Folic acid

Vitamin B9 deficiency has been associated with depression in some elderly patients.

Therefore, if you can’t get enough folic acid from your diet, consider taking a nutritional supplement which contains it as well as all the other B complex vitamins.

Vitamin B12 or Cobalamine

Studies suggest that vitamin B 12 can ease mood changes since low levels may be linked to depression.

Therefore, increase your dietary intake of vitamin B12 or take a multivitamin which contains vitamin B12 after your doctor has confirmed through a blood test that you have vitamin B 12 deficiency.

Buy Vitamins for Dealing with Depression from Amazon

Physical Exercise for Dealing with Depression

Buy Physical Exercise for Dealing with Depression from Amazon

Physical Exercise for Dealing with Depression by Dr Miriam Kinai teaches you the benefits of exercising in the management of depression. It also teaches you the stretching exercises, aerobic exercises and weight bearing exercises you can do in your home without the use of any specialized gym equipment and gives you a 4 week total body exercise plan.




Physical Exercise for Dealing with Depression Book Excerpt

To weight train or strength train correctly you should:

a) Not hold your breath or strain as you train.  

b) Not exercise the same muscle groups for two consecutive days.

c) Aim for 3 sets of 10 repetitions each. 

The following is a list of exercises that you can do at home to strength train your entire body.

1. Overhead Press - (Works shoulders) Sit on a chair; hold a weight (or a full water bottle) in each hand at shoulder level with palms facing forward. Raise your arms straight up over your head. Lower them to shoulder level. 

2. Biceps Curl - (Works biceps) Sit on a chair; hold a weight (or a full water bottle) in each hand palms facing forward. Bend your elbow and lift the weight towards your shoulder. Return to starting position and repeat with the other arm. (Note that your biceps are the muscles on the front of your arm.)

3. Triceps Dips - (Works triceps) Sit on the edge of a sturdy chair with your back and shoulders straight. Hold the edge of a chair and bend your elbows to form a right angle as you lower your butt off the seat to the floor. Straighten your arms and press back up to raise your butt back to the seat. (Note that your triceps are the muscles on the back of your arm.)

4. Push Ups - (Works deltoids, triceps, pectorals) Lie on floor, palms face down, elbows bent next to shoulders. Push up from floor by straightening elbows and contracting abs so that your body forms a straight line from your head to heel (beginners can rest both knees on floor) Lower yourself to floor by bending elbows. Push back up. (Note that your abs or abdominals are the muscles on your stomach.)

5. Simple Straight Crunches - (Works abs) Lie flat on your back; bend knees while keeping your feet flat on the floor. Place your hands on your thighs. Exhale and lift shoulder blades from the floor as you slide your hands up to your knees. Hold for a count of 10. Return to starting position and repeat. 

Buy Physical Exercise for Dealing with Depression from Amazon

Eco-Therapy for Dealing with Depression

Buy Eco-Therapy for Dealing with Depression from Amazon

Eco-Therapy for Dealing with Depression by Dr Miriam Kinai teaches you how to incorporate green activities your environment for effective treatment of depression in teenagers as well as in adults coping with depression.

Eco-Therapy for Dealing with Depression Book Excerpt

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.

Buy Eco-Therapy for Dealing with Depression from Amazon

Dealing with Depression Natural Treatment Program

Buy Dealing with Depression Natural Treatment Program from Amazon

Dealing with Depression Natural Treatment Program by Dr Miriam Kinai is a 12 week step by step program that teaches you one simple thing that you can do each day to help you manage depression holistically using the following natural therapies:

1. Apparel therapy

2. Aromatherapy

3. Art therapy

4. Christian principles

5. Diet therapy

6. Eco-therapy

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 Natural Treatment Program Book Excerpt

WEEK 1

Day 1 Christian Principle

Pray

Schedule time to pray and present your requests about your depressing situation to God. Combine your prayers with reading the Bible and listen to what God has to say to you. Make it a daily habit and make yourself do it even if you do not feel like praying or reading your Bible because we are told to Draw near to God and He will draw near to you. (James 4:8)

***

Day 2 Diet Therapy

Eat  More Whole Grain Carbohydrates

Increase your intake of complex carbohydrates such as whole grain bread, pastry and cereals since they increase the level of serotonin which is the chemical that “soothes the mind” and imparts a feeling of calmness, relaxation and emotional well being.

***

Day 3 Writing Therapy

Expressive Writing Therapy

Spend 20 minutes writing 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. Do this every morning in your journal or online in an anonymous blog.

***

Day 4 Aromatherapy

Aromatherapy Bath

Create a healing bath by dispersing 12 drops of relaxing lavender essential oils or 12 drops of energising rosemary essential oils in your warm bath water.

(Do not use rosemary essential oil if you are pregnant or you have epilepsy or high blood pressure or a a fever or you want to sleep. Do not use lavender essential oil if you are pregnant or breastfeeding.)

***

Day 5 Physical Exercise

Do The Following Exercises

Whole body stretch to warm up

30 min walk/jog/ run

5 push ups, 5 bicep curls, 5 triceps dips, 5 crunches 

5 squats, 5 lunges, 5 calf raises, 5 crunches

Whole body stretch to cool down

(If you don’t know how to do any of these exercises, purchase Physical Exercise for Dealing with Depression by Dr Miriam Kinai)

***

Day 6 Social Therapy

Establish Your Social Support System

Create time to meet new 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)

Then schedule time to talk to your true friends even if you don’t fell like socializing so that you can reduce the loneliness of depression as well as release painful emotions as you share your feelings with them.

***

Day 7 Home Decor Therapy

Buy Beeswax Candles

Add uplifting color and aroma to your home by buying or making yellow beeswax candles scented with essential oils such as rosemary and grapefruit.

Buy Dealing with Depression Natural Treatment Program from Amazon

Home Decor Therapy for Dealing with Depression

Buy Home Decor Therapy for Dealing with Depression from Amazon

Home Decor Therapy for Dealing with Depression by Dr Miriam Kinai teaches you how to utilize chromotherapy or color therapy in the management of depression so that you can incorporate cheering decor accents in your home. Colors that are said to be useful in the management of depression include orange and yellow.



Home Decor Therapy for Dealing with Depression Book Excerpt


1. Buy Beeswax Candles
Add uplifting color and aroma to your home by buying or making yellow beeswax candles scented with essential oils such as lemon and grapefruit.


2. Display Flowers and Indoor Plants
Display orange or yellow flowers such as roses in your living space to add color and scent to your home. Showcase them in brightly colored vases that can also serve as decorative pieces by themselves.

Invite potted plants indoors or start your own windowsill container garden to bring in green life. Grow your herbs in brightly colored containers if they do not flower.

Though natural plants will improve the quality of air in your home, you can also buy artificial flowers and plants if you do not have the time or energy to take care of living plants.




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