Depression can be difficult to manage if a person attempts to hold inside what’s making them feel distracted, lonely, sad, or mad. At times people who are depressed feel like giving up. The good news is that depression is a treatable condition that can be managed and often disappears. The success of psychotherapy is undeniably one proven way to help end depression, and several at-home remedies are sometimes forgotten but can relieve depression instantaneously. Here is a guide for instant relief from depression proven to work.

The number one recommended natural remedy for alleviating depression is listening to music and exercising. Both exercise and listening to music releases dopamine, a natural pain killer that our bodies make for us to help minimize feeling pain, stress, and sadness. The more frequently a person exercises, the more dopamine their bodies produce, which helps improve their mood. This makes an individual feel happier and less depressed. A good way to start exercising is to put on headphones and go for a brisk walk outside. The benefits of walking outside and listening to music for someone who is depressed include outdoor scenery that provides sunlight.

If going for a walk or jog outside does not seem right, another possibility is to work out at home, and again while listening to music. Music is for many people, an instant cure for depression or melancholy. Music, like exercise, increases dopamine levels that help regulate our emotions and supports mental health. Music lifts and changes a person’s mood quickly. According to Harvard Health Publishing from Harvard Medical School, music offers numerous benefits, per Harvard:

“Music engages not only your auditory system but many other parts of your brain as well, including areas responsible for movement, language, attention, memory, and emotion. “There is no other stimulus on earth that simultaneously engages our brains as widely as music does,” says Brian Harris, certified neurologic music therapist at Harvard-affiliated Spaulding Rehabilitation Hospital… Like other pleasurable sensations, listening to or creating music triggers the release of dopamine, a brain chemical that makes people feel engaged and motivated. As Harris points out, “An exercise class without music is unimaginable.”… music may lower heart rate, breathing rate, and blood pressure — and also seems to ease pain, stress, and anxiety and depression” (Harvard Health).

Another recommended remedy for depression involves increasing self-care. Having a high level of self-care starts with getting enough sleep. Sleep allows the body to rest and recharge. Not only does a person’s energy level positively increase, so does their outlook about the day ahead because they have had enough sleep. When we sleep, our brains filter out unconscious input as dreams. Without enough sleep, our brains have not had time to process the day’s events. According to the National Institute of Neurological Disorders and Stroke (NIH), getting enough sleep is vital to the functioning of many-body systems:

“Sleep affects almost every type of tissue and system in the body – from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance.  Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity.” (NIH).

Along with getting the right amount of sleep every night, another facet of self-care is eating healthy foods. Foods that contain a lot of sugar and fats cause elevated levels of stress hormones. By eating foods high in protein and low in sugar, your body responds better to external stressors. This means that situations that would upset anyone are less likely to affect a person who eats a diet low in sugar and fats versus someone who does. The number of calories is also important to monitor. Overeating leads to weight gain, and for many people being overweight causes depression. The same goes for limiting calories. If your body is starving, stress hormones are elevated, again causing stressful situations to put a person over the edge.

A common area that many people neglect that improves the mood is keeping your living space clean. Living in a house that is cluttered or needs vacuuming, dusting, etc.. can only make a person feel less enthusiastic or unmotivated. Taking care of your living space by keeping it clean and organized instantaneously revives the way a person feels about themselves — clean house clear mind.

Another item that improves a person’s mood is showering regularly. People who are suffering from depression often neglect to shower and care of how they look. People always feel better after a nice long shower. Not only does the hot water relax the body and mind, it also smells good and feels amazing!

Finally, the most important thing to do when depression lingers on for more than one day is talking to a friend or counselor. Communicating how we feel to the people that know us the best will not only get it out what’s going on, but the support a person gets from others will downsize the seeming enormity of what is troubling them. People with depression benefit greatly from speaking with a counselor who specializes in cognitive behavioral therapy or another type of evidence-based form of psychotherapy.

Additionally, if you have been diagnosed with major depression and are experiencing symptoms of depression more often, it is time to make an appointment with a psychotherapist or other mental health professional. Evidence-based forms of counseling and therapy are proven to relieve symptoms of depression. Individuals who are dually diagnosed with substance abuse and depression also greatly benefit from seeing a counselor regularly.

Depression, sadness, anxiety disorders, stress, and worry can make it difficult to find happiness in your life. We all need support at different times in our lives.  Most of our clients seek help when their current way of dealing with life’s challenges no longer works for them. With a caring, non-judgmental and solution-focused approach, we will explore your issues and challenges in a safe therapeutic environment at our private practice in Delray Beach, Florida.

We also offer remote online therapy from the comfort and security of home that will allow you to learn more effective ways of managing your anxiety and stress.

Let’s walk the path to freedom from depression and anxiety together. If you’re ready to let go of the sadness, depression, fears, worries, and anxieties that are making life difficult, check out our Anxiety & Depression Support Group hosted the 1st Tuesday of each month at the Counseling Center for Growth and Recovery.