Win the Battle Against Depression: 10 Powerful Techniques to Help You Fight Back

Depression: What Is It?

Everyone, at some point, feels down, sad, or not like themselves. However, if these conditions persist in affecting our daily lives, such as work, relationships, or overall health, we are likely dealing with depression.

How Many Are Affected By Depression?

It is estimated by the World Health Organization that over 300 million people worldwide have some level of depression. These numbers would make depression the leading cause of disability in the world, and of that 300 million people, around 17 million adults in the US are affected.

The eye-opening numbers continue as the American Psychological Association states that around 9% of men in the US have some form of depression or anxiety. So with that, 50% of people with depression are likely to have anxiety.

Lastly, depression is the 2nd leading cause of death among people aged 10-34.

Depression is a confusing and delicate matter as its effects can vary from person to person, and there is no one size fits all treatment. No matter a person's age, demographic, or social status, depression can affect anyone.

Mental health issues like depression are commonly misunderstood and judged by society. However, looking at the statistics above can help us realize that it should not be taken lightly.

Related: 7 Natural Remedies for Anxiety

Causes And Treatment Of Depression

There isn't always a clear-cut reason as to why someone gets depression, as it can be caused by various reasons, such as genetics, past trauma or abuse, medical conditions, lifestyle changes, and even seasonal changes. Whatever the reason may be, there are ways to combat depression to start feeling better.

Some of the most common methods are considered the "traditional" types of treatments, such as prescription medications, therapy, and support groups. While these methods can be effective, alternative therapies and medications have become increasingly popular.

Read on as we discuss other ways to fight against depression in your everyday life.

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Create a Routine

Depression is excellent at keeping you from having a sense of normalcy. For example, you may know that you need to get up at a certain time, but depression keeps pulling the covers over your head.

Start with a simple routine that gives you small daily wins to combat this. This can be as simple as taking a shower and brushing your teeth every morning. Recognize these small wins because they will help build momentum for more significant changes in your life.

Play Joyful Music

Music can hit almost every emotion and, at times, seems to be the only thing that understands what we are going through. When you are feeling depression creeping up on you, it may be time to turn on a joyful tune, dance around, and use music to lift your spirits.

Do What Makes You Happy

woman hiking


If you can do something each day that makes you happy, that can be a great way to fight against depression. We all have that one thing that makes us happy and doesn't always have to cost money.

It can be watching your favorite show, spending time with your kids, or going for a hike. Add doing one thing that makes you happy to your daily routine, and you will be surprised at how much better you start to feel.

Expose Yourself To Sunlight

Research shows that getting sunlight can help improve mental health. This could mean spending 10 minutes in the morning sitting on your balcony or walking down the street.

If you live in a place like Seattle, where you don't get a lot of sunshine, then immerse yourself in nature. Spending time in nature has similar effects as exposing yourself to sunlight.

Try Something New

It may be the last thing you want to do when you are feeling down, but trying something new can be a great way to boost your confidence. When you do the same thing every day, you aren't challenging your brain to be creative.

By trying something new, you can improve your overall well-being. It's not that you have to go skydiving, but volunteering, taking a dance class, or joining a club are all great ways to try something new. See what is around in your local area and step out of your comfort zone.

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Meditation and Yoga

Yoga and meditation are some of the best ways to fight depression and anxiety. Since they are relaxing techniques, they can bring your stress levels down and balance out your mood.

Practicing yoga, meditation, and even journaling for 5-10 minutes each day can help improve your overall well-being. With the help of apps, you can practice these techniques from home.

Sleep Better


Woman Sleeping

Sleep is a vital part of our overall health; unfortunately, depression can make it difficult to fall asleep. If you are sleeping not enough or too much, then it's time to make some adjustments to your sleep hygiene.

Try to get on a sleep routine where you go to bed and wake up at the same time each day. Ideally, you want to shoot for 8 hours of sleep, and as your sleep quality improves, so will your overall mental health.

Related: Say Goodbye to Sleepless Nights: 10 Natural Ways to Beat Insomnia and Tossing and Turning

Get A Gratitude Journal

Research and studies show that daily journaling about what you are thankful for can reduce depression and anxiety. By reflecting on the good in your life, leads to positive thoughts and feelings, reducing the negative ones.

Like other tips on this list, start small and build up from there. Begin by writing down 2-3 things you are grateful for each day, and over time, add to it.

Fighting Back Against Depression

Depression is a complicated condition and can be hard to navigate. But by implementing the techniques above, you can start heading in the right direction.

Everyone's journey with depression is different, so don't be afraid to take your own path. Find what works best for you, and take it one day at a time. 

Due to the seriousness of depression, these tips have been researched and work for some people. Please make sure to handle your unique struggles with your doctor. As a natural health and wellness resource, Go Botanicals is committed to bringing you holistic remedies to difficult issues. This is not medical advice or a cure for any specific condition.

Related: Unleashing the Power of Self-Care: 10 Simple DIY Techniques for a Healthier, Happier You

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