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7 Simple, Yet Effective
Mild Depression Treatment
Options Worth Trying...Today!

These mild depression treatment options may be just what you need to combat symptoms of depression such as sadness, anger, and insomnia to name a few.  

But don't let the term mild depression fool you. It is just as serious as any other form of depression. 

Think of mild depression as a low grade form of depression that last for a long period of time, usually for a year or longer. 

Persistent stress, isolation, low levels of the brain chemical, serotonin and a long-term illness are just some of the triggers that can cause depression. 


7 Simple, Yet Effective Mild Depression Treatment Options Worth Trying...Today!
7 Simple, Yet Effective Mild Depression Treatment Options Worth Trying...Today!

Image Credit:  Pixabay


Drug Free Mild Depression Treatment Options

1. Work Out to Boost Your Mood

When you're feeling  depressed, exercising is one of the first things you want to do to lift your mood.

According to studies published in the Journal of Clinical Psychiatry, depressed patients who exercised saw improvement in symptoms.  Other studies found that exercise can be just as effective as antidepressant drugs

Yoga offers great mood boosting benefits as well.  Try these yoga poses to help zap depression. 

2. Use SAME-E 

SAME-E (S-adenosyl-L-methionine), is a natural mood-boosting agent used to increase feel-good brain chemicals like dopamine and norepinephrine.   Experts suggest a starting dose of 400mg a day. 

SAME-E can also boost the effectiveness of antidepressant meds.

In a study, 36 percent of participants who used SAME-E along with antidepressant meds saw improvement in symptoms compared to those who used antidepressants and a placebo.

Ask your doctor if it's alright to use SAME-E along with antidepressant drugs.

3. St. John's Wort

Herbs continue to be an effective option for treating mood disorders like depression. In fact, St. John's wort rivals antidepressants for treating mild to moderate depression.

When shopping for St. John's Wort look for a standardized extract of 0.3 percent hypericin or 3 percent to 5% hyperforin.  Experts recommend a dosage of between 900 mg to 1,500 mg a day.

If you're currently taking anti depressants, ask your doctor if it's safe to take St. John's Wort.  St. John's Wort shouldn't be taken with prescription drugs or with birth control pills and HIV medicines.

4. Load Up on Good Fats

Nutrition  plays a major role in overall mental well-being. But, if you're a fan of refined and processed foods, watch out.  There's evidence that links high rates of depression to diets consisting of processed foods and refined carbs. 

If this sounds like you, it's important to start supplementing with omega-3 fats right away. Numerous studies show that omega-3 fats boost mood and increases mental cognition.

Try to get at least 1,000 mg to 1,200 mg of EPA and 300-600mg of DHA each day.  It's best to get plenty of omega-3 fats through your diet.  If this isn't possible, you can supplement with fish oil capsules.


Watch this video that talks about supplements that enhance the effectiveness of antidepressant meds.


5. Mindfulness Meditation

Practicing regular mindfulness techniques, like meditation helps focus the mind and may alter how the brain processes pain and emotions.  In one study,  depressed heart disease patients who did mindfulness techniques like meditation, journaling, and guided imagery experienced a significant increase in mood. 

The patients continued to see positive results three and six months after the study.  If you wish to add mindfulness practices to your mild depression treatment plan, start with breathing exercises or guided imagery a few minutes each day. 

Factoid:

Dysthymia is another name for mild depression.

6. Mindfulness-Based Cognitive Behavioral Therapy(MBCT)

Speaking of mindfulness...

Mindfulness-Based CBT combines two depression treatment options-mindfulness and Cognitive Behavioral Therapy. MBCT empowers you to cope with negative emotions head on instead of avoiding them.

Mindfulness-based CBT also works well to treat major depression and can also prevent depression relapse.

7. Light Therapy

Using a light box is another effective mild depression treatment option worth trying. Light boxes mimic sunlight.  Scientists believe that sunlight helps to activate the area of the brain that controls the body's sleep-wake cycle.

This makes sense because good sleep is essential to fighting depression. During one study, patients who used light therapy for 3 weeks (one hour every morning) saw a vast improvement in their mood, compared with the patients who received the placebo.

Light boxes are also used to treat seasonal affective disorder, a type of depression triggered by a lack of sunlight during the winter months. 



I hope this article helps you on your journey to better mental health!

Brighter skies are ahead,




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Week 1

This first installment focuses on the link between exercise, diet and good mental health.

Week 2

I'll talk about the importance of using relaxation techniques to lift your mood and calm your nerves, which in turn improves mental health. 

Week 3

This week all about using self-esteem to improve mental health and overall well-being. 

Week 4

This final week presents ways to reduce social media usage. Studies show that over consumption of social media contributes to anxiety and depression.

Click here to start this free e-course!




Week 1

This first installment focuses on the link between exercise, diet and good mental health.

Week 2

I'll talk about the importance of using relaxation techniques to lift your mood and calm your nerves, which in turn improves mental health. 

Week 3

This week all about using self-esteem to improve mental health and overall well-being. 

Week 4

This final week presents ways to reduce social media usage. Studies show that over consumption of social media contributes to anxiety and depression.

Click here to start this free e-course!