30 Ways to Naturally Relieve Depression

{Note: Some links used within this post are affiliate links, and I will be compensated if you click on them and make a purchase. I only share products I’d recommend even if I wasn’t an affiliate. Thanks so much for helping to support this site!}

On Tuesday’s Facebook live video about overcoming obstacles, I shared about a man I know who was in a terrible accident 21 years ago that resulted in his legs needing to be amputated. He could have easily succumbed to life as an invalid, but he didn’t. He learned to use what he had to compensate for what he no longer possessed.

Today, he teaches Bible classes, leads prayers and devotionals, maintains his two acre yard, and drops his wife off at the church building entrance before parking the car and using his hands to walk into the building.

He is an incredible inspiration! You can watch the video replay here to see more of his story.

As promised in Tuesday’s video, today I’m sharing some natural ways to work through the obstacle of depression. If you’re in a deep depression, I encourage you to seek help! I am not a professional, so I can’t offer professional advice, but I can share what has worked for me as I’ve walked through this journey.

{By the way, if you’re reading this and you know me in real life, please don’t treat me any differently! We all have struggles, and this just happens to be one of mine. Also, please don’t talk about this around my children. Thanks in advance for respecting my request!}

30 Ways to Naturally Relieve Depression

1) Read Conquering Depression: A 30-Day Plan to Finding Happiness by Mark A. Sutton and Bruce Hennigan

I am so thankful for the book Conquering Depression. It’s co-authored by a medical doctor and a psychologist who have both personally experienced depression, so they really understand the science behind depression as well as practical, realistic ways to overcome it.

This book has 30 very short daily reads, with little scripture/assignment cards you can put in your pocket.

Conquering Depression provides hope from day 1 and the first assignment is so easy and requires absolutely no physical activity, so if you’re in that slump of having to summon enough energy just to get up and get a glass of water, you’ll still be able to read the book and complete the activities without feeling overwhelmed.

2) Sit Under a Light Therapy Lamp

Sometimes not having enough sunlight can contribute to depression, so you can just sit under a light therapy lamp for a few minutes at a time and read or rest (or even fold your laundry if you’re super short on time!).

I absolutely love how amazing my lamp makes me feel after just a few minutes of getting some much-needed light! (Watch me talk about this more in Thursday’s Facebook Live video.)

3) Drink enough water

I know water may not seem like something that will help with depression, but it keeps our bodies clean and hydrated, which helps us to stay alert and energetic instead of sluggish and fatigued.

This is a simple free way to give your body a little bit of a boost, so get a cute water bottle and try it for a couple of weeks. If it doesn’t make a positive difference in the way you feel, you can always go back to your old beverage habits later!

4) Take your vitamins

Not having enough of the vitamins and minerals your body needs can also make you feel sad and sluggish, so make sure you’re getting enough. I personally hated taking vitamins and skipped it all the time, so I finally decided to try gummy vitamins instead of the ones you have to swallow, and I almost never miss a day anymore!

If you hate taking vitamins too, get a bottle of gummies and see if that helps!

5) Eat healthy foods

It doesn’t take any more time or energy to put frozen chicken or fish in the oven and a bag of frozen veggies on the stove than it takes to toss in a frozen pizza and open a bag of chips. It also doesn’t take more energy to grab an apple than it takes to grab a candy bar. And making healthy food choices will go a long way in fueling your body and boosting your moods!

If you need more guidance about using food to fuel your body, you can check out this article about foods that help fight depression, look into the Whole30 eating plan, or read Made to Crave by Lysa TerKeurst.

BONUS 3-for-1 IDEA: It’s pretty easy to get into a habit of taking 2 minutes to walk to the kitchen as soon as you wake up each morning so you can take your vitamins, eat a piece of fruit, and chug a canteen full of water. Doing so is a great way to get off to a good, healthy start each morning with very minimal effort!

6) Go outside every day

Sunlight gives our bodies Vitamin D, even on cloudy days. A lack of Vitamin D contributes to depression.

So, even if you can only make yourself stand on your porch for 30 seconds, choose to get a little fresh air even on cold or really hot days! If you can go for a walk, a run, a bike ride, or play with your kids outside, that’s even better! But if you’re not there yet, just go stand on your porch.

Breath deeply. Relax your shoulders. Inhale the fresh air, and feel the sunshine or the wind.

7) Move your body

Get some exercise. Whether you park far away from the store, do a 15 minute workout video on YouTube, do 10 jumping jacks, or try one of the things I mentioned above, just do something to get your body moving.

8 ) Recognize your warning signs

For me, when I feel utter despair over a sink full of dishes, toiletry items on the bathroom counter, or shoes on the floor, those are things I’ve learned to recognize as signs that I’m starting to sink back into depression. Feeling overwhelmed about things that should not be overwhelming is a warning sign.

When you first start seeing your own warning signs, that’s when you need to get proactive and pull yourself out of it. It’s a lot easier to force ourselves to walk around the block on day 1 or 2 of sinking into depression than it is to force ourselves to do so after we’ve sunk so low we can hardly get out of bed.

Knowing your warning signs and forcing yourself to pull out of it is imperative to keeping depression at bay. But if you have fallen into a deeper depression already, start over at step 1 of this post and move forward from there.

9 ) Keep a gratitude journal

Write a blessing down as many days as possible in a gratitude journal. And only write the actual blessing!

For example, don’t write, “Johnny screamed all day and pooped on my shirt, but hey, at least I got a shower.” Instead, you could write, “I’m blessed to be a mom and I really enjoyed a warm shower this afternoon.”

Fill the lines on your pages with positive thoughts only. The idea is not to remind ourselves how tough our lives are; the idea is to be able to look back on those blessings and feel grateful and blessed when we read the lists later.

10) Pray and read your Bible

I am not one of those people who will tell you that if you’re sad, you just need to read your Bible and pray and everything will just be fabulous. In fact, I can’t even find that concept anywhere in my Bible!

But, when we take the focus off ourselves and remember who God is, what He’s done for us, and that our cares and worries are only temporary when we live for Him, then we can find comfort and peace even in the midst of depression. If you need help getting started with Bible reading, go here for some tips and free resources.

“In the multitude of my anxieties within me, Your comforts delight my soul.” Psalm 94:19 NKJV

11) Serve someone else

Bake cookies for a neighbor, send a card to a shut-in, write a love note to your husband, read a book to your kids, send an encouraging text to a friend – do anything you can think of that’s simple and will lift someone else up. Usually, doing so will make you feel at least a little more encouraged too!

12) Don’t compare

When we’re battling depression, just seeing someone smile can make us think their life is perfect and ours is terrible. Remember that you’re only seeing a snippet!

For example, the photo above was taken on Thanksgiving day, we were shivering in the cold, we’d ruined the gravy, were pulled over for speeding just minutes earlier, I’d lost my eye shadow so tried to improvise with blush (thankfully the photo isn’t a closeup!), and one child had been upset because her outfit didn’t feel quite right.

“The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel.” – Steve Furtick

13) Turn off the electronics (or just use the TV to display a pretend fireplace!)

Mindlessly browsing Social Media, reading the news, or binge-watching shows on Netflix are so easy to do when we’re low on energy, but looking at everyone else’s highlight reel or reading about the evils in society will only depress us further, plus we could actively be using that time to do something positive instead!

14) Look pretty

This may seem vain or unnecessary at first, but I know when I’m feeling depressed and catch a glimpse of myself in the mirror, un-showered with yesterday’s mascara under my eyes, it just makes me feel even more blah!

But it doesn’t take any more time to put on jeans and a cute top than it takes to put on a frumpy outfit, and spending 5 minute brushing your hair and putting on a little bit of makeup can make you feel better about yourself all day long.

15) Do something you’d normally enjoy

Even if you don’t have the energy to do all of your normal activities, do you normally look forward to taking a bath, reading a book, or watching the sunset? Pick something you usually enjoy that doesn’t take much time or energy and do that. Remind yourself why you’re happy to be alive!

{Related posts: 7 simple ways to take care of yourself when life feels chaotic and how to relax when you have 15 minutes or less.}

16) Wear bright colors

Wear bright colors, even in the winter. Once you’re feeling more active again, go ahead and paint a room a bright color or add pops of color with wall decor and throw pillows. {See our brightly painted classroom here, and some pops of color in my living room and bathroom in this post.}

17) Use essential oils

Getting an oil diffuser or necklace, plus rubbing some essential oils onto your skin could help you feel some emotional relief. I’ve personally had great luck with Davina oils (I keep this kit in my purse and absolutely love the liquid sunshine and stress out blends!).

I’ve heard good things about other brands too though, so if you have enough energy to test a few different things, don’t be afraid to experiment with different oils and try a few blends until you find one you really love.

18) Seek outside help

If you’ve been doing the other items on this list and have been trying to overcome depression on your own and it just isn’t working, or you’re severely depressed, go ahead and call a professional.

19) Try a natural medicine

If you’ve been trying unsuccessfully to manage depression on your own and if you need help but want something more natural than prescription medication, then I strongly encourage you to do a little research, weigh the pros and cons, and talk to your doctor about whether or not a natural supplement like St. John’s Wort may be right for you.

Many people say it’s as effective as a prescription anti-depressant but without all of the negative side effects.

20) Leave your house

Sometimes when we’re depressed, the last thing we want to do is get ready to go, then actually leave. But sometimes a change of scenery is the best thing for us! So go out to coffee with a friend, take a stroll in the park, listen to music while you drive, or visit the library. The location doesn’t really matter, just get out of your house!

21) Surround yourself with balcony friends

A “balcony friend” will lift you up, and a “basement friend” will drag you down. Find balcony friends, and learn how to be a balcony friend yourself!

22) Anticipate something good

I look forward to Heaven, where there will be no more depression (!!!!). I also look forward to family trips, summertime, moving to my new house, and having cake on my birthday. What can you look forward to? Is there a trip you’re anticipating, a holiday you normally enjoy, a warm day showing up in the forecast?

Whatever it is, make yourself think happy thoughts for just 60 seconds about an upcoming event. Doing so will help you start the process of rewiring your brain to think positively as you dwell on the happy thoughts, which is vital for overcoming depression.

23) Clean your house

I know that cleaning your house may feel impossible right now, but looking at a mess can really contribute to depression. So after you do some of the simpler things we’ve talked about, do yourself a favor and make your home a relaxing place to enjoy!

If you need help, sign up for my FREE email course about making your home a haven. With help from just 1 email a day for 10 days, you’ll be able to go from complete chaos to having a haven-like home environment.

24) Find low-energy ways to connect with people

We were created to need connection. But sometimes connecting with others can feel very exhausting. So make it easy on yourself – snuggle up to a good movie with your spouse, listen to an audio book or color with your kids, or meet a friend at the park so you can chat while your kids run around.

Keep it simple, but make the effort to connect with others.

25) Know your limits

It’s more important to reserve your energy for your family than it is to use it all up on outside activities, so refrain from agreeing to do unnecessary things that drain you.

26) Hug someone

Physical touch releases good feelings, so give your spouse or kids (or your pet!) a five-second hug.

27) Choose to be proactive

Depression isn’t going to just disappear, and sinking further into it is easier than forcing ourselves to do something about it.

But if we want to live full, vibrant lives, then we have to make a conscience decision to overcome and work through depression, and we have to actually stick to that decision!

28) Give yourself grace

Lots and lots of grace.

“…A thorn in the flesh was given to me… Concerning this thing I pleaded with the Lord three times that it might depart from me. And He said to me, ‘My grace is sufficient for you, for My strength is made perfect in weakness.’ Therefore most gladly I will rather boast in my infirmities, that the power of Christ may rest upon me. Therefore I take pleasure in infirmities, in reproaches, in needs, in persecutions, in distresses, for Christ’s sake. For when I am weak, then I am strong.” 2 Corinthians 12:7-10 NKJV

29) Rest in knowing that God can bring beauty from even this

“And we know that all things work together for good to those who love God, to those who are the called according to His purpose.” Romans 8:28 NKJV

“And not only that, but we also glory in tribulations, knowing that tribulation produces perseverance; and perseverance, character; and character, hope. Now hope does not disappoint, because the love of God has been poured out in our hearts by the Holy Spirit who was given to us.” Romans 5:3-5 NKJV

30) Remember this is just temporary

“For what is your life? It is even a vapor that appears for a little time and then vanishes away.” James 4:14 NKJV

“Be faithful until death, and I will give you the crown of life.” Revelation 2:10 NKJV

Since I know everything feels overwhelming when you’re depressed, here are your simple assignments to help you naturally relieve your own depression:

• Bookmark or Pin this article so you can refer back to it as often as you need to.
• Choose just 1 or 2 items you’ll work on this week. Don’t overwhelm yourself by trying to do everything at once! Start small and work up from there!
• If a loved one has ever suffered from depression, share a link to this article so they can receive help, too!
• BONUS: Watch the Facebook Live replay of me sharing a story about a man I know whose legs were amputated and the video where I talk specifically about finding relief for depression.

And… for your convenience, here all of the resources I mentioned in the entire article, in one easy place for you! Some affiliate links used. I have personally benefited from every single item on this list.

Resources to help you naturally relieve depression:

• Conquering Depression: A 30-Day Plan to Finding Happiness by Mark A. Sutton and Bruce Hennigan
• Light Therapy Lamp
• My favorite water bottle
• Gummy Vitamins
• Made to Crave by Lysa TerKeurst
• Gratitude Journals
• Daily Chronological Bible (this is the Bible I’m reading this year)
• FREE printable notecards
• Essential oil diffuser
• Essential oil necklace
• Davina essential oils keychain kit (I keep this in my purse, always!)
• Liquid Sunshine essential oil (included with the keychain kit)
• Stress Out essential oil (included with the keychain kit)
• St. John’s Wort
• FREE email course about how to make your home a haven

Articles and videos to inspire you:

• Facebook Live video about my friend whose legs were amputated after a terrible accident (and how to overcome obstacles)
• Foods that help fight depression
• Whole30 eating plan rules
• How to simplify your Bible time (and never feel behind on Bible reading again!)
• 7 simple ways to take care of yourself when life feels chaotic
• How to relax when you have 15 minutes or less
• My brightly painted classroom (this room feels bright and cheerful all year long!)
• See more pops of color with paint and pillows in this post
• St. John’s Wort information
• More information about St. John’s Wort
• How to be a balcony friend
• My fixer-upper makes me feel happy (think about what makes you happy!)
• Facebook Live video about natural ways to relieve depression (see some of the resources listed above in action!)

I’d love to hear: What 1 or 2 items from this list are you going to do this week? Share in the comments which resource or idea you’re feeling the most hopeful about!