We all feel blue from time to time, especially when life throws challenges our way. It’s completely normal to experience sadness in response to loss, stress, or disappointment. But if you find yourself feeling down more often than not, struggling with low energy, lack of motivation, or a persistent sense of hopelessness, you may be dealing with depression. While conventional treatments like therapy and medication can be effective, many people are also seeking natural ways to lift their mood and restore emotional balance. The good news is that there are holistic approaches that support mental health without harsh side effects. In this article, we’ll explore holistic lifestyle changes to deal with depression naturally so you can take back control of your emotional well-being.
Are You Suffering from Depression?
Depression, or major depressive disorder, is a serious mood condition that affects how you feel, think, and function in daily life. It goes beyond occasional sadness and can interfere with your ability to work, maintain relationships, and enjoy everyday activities. Common symptoms include persistent sadness, hopelessness, irritability, and feelings of guilt or worthlessness. Many individuals also experience a loss of interest in hobbies, chronic fatigue, restlessness, and difficulty concentrating or making decisions. Depression can disrupt sleep, causing insomnia or excessive sleeping, and may lead to changes in appetite or weight. In severe cases, it may involve thoughts of death or suicide, or even suicide attempts. Learn more about Depression: Diagnosis, Treatment & Resources.
To truly manage dysregulated emotions, adopting key lifestyle changes is essential. Whether you realize it or not, your thoughts, emotions, behaviors, and physical health are all intricately connected. That’s why lasting emotional balance requires a holistic approach. From nutrition and movement to mindset shifts and mind-body practices, these natural strategies can restore emotional stability and help you feel like yourself again.
Evaluate and Change Your Thoughts
Your emotions are directly shaped by your thoughts. People experiencing depression often view themselves, their lives, and the future through a negative lens—believing they’re not good enough, that life lacks meaning, or that things will never improve. These patterns of thinking naturally lead to feelings of sadness, hopelessness, and helplessness. On the flip side, uplifting emotions like joy, love, and pride tend to arise from hopeful and empowering thoughts.
The first holistic lifestyle change to deal with depression naturally is challenging your negative cognitions. To shift your emotional state, start by honestly evaluating your thoughts and situation. Step back and observe them from a more neutral, objective point of view. Then, reframe them into more balanced and realistic thoughts. Remember, your perspective isn’t fixed. It’s shaped by habit, and with awareness, it can be transformed.
Be in Motion
Our bodies are designed to move, not to remain sedentary for long periods. Physical activity is not just beneficial for your body; it plays a crucial role in supporting your mental and emotional health as well. Regular exercise helps regulate mood by stimulating the release of endorphins—your brain’s natural “feel-good” chemicals. These endorphins promote a sense of well-being, reduce stress, and act as natural painkillers.
But the benefits go beyond just a temporary mood boost. Consistent movement helps balance key neurotransmitters like serotonin and dopamine, which are often disrupted in people experiencing depression. Exercise can also improve sleep, boost self-esteem, increase energy levels, and provide a healthy outlet for emotional tension. Whether it’s walking, dancing, swimming, or yoga, finding a form of movement you enjoy can be a powerful and empowering tool for lifting depressive moods and reclaiming your vitality.
Nourish Your Mood: A Happiness-Promoting Diet
What you eat doesn’t just affect your waistline. Your diet influences your mental and emotional health. The food you consume influences your mood, energy levels, and even how well your brain functions. That’s why adopting a diet that nourishes your mood is another holistic lifestyle change to deal with depression naturally
A balanced, nutrient-rich diet supports the production of neurotransmitters like serotonin and dopamine, which play critical roles in regulating mood. Your gut health also plays a vital role in emotional well-being, as the gut and brain are closely connected, often referred to as the “second brain.” This is why having a healthy gut microbiome supports mood-regulating neurotransmitters as well.
Eating with intention and fueling your body with what it truly needs are a powerful act of self-care and a natural way to lift your spirits. This is how:
- Choosing nourishing foods: Complex carbohydrates from whole grains, fruits, and vegetables help stabilize blood sugar levels, preventing the mood swings and fatigue that can come with sugar crashes. Leafy greens, legumes, and nuts provide essential B vitamins and magnesium; these nutrients help regulate stress and support a healthy nervous system.
- Eat foods rich in tryptophan: Foods like turkey, eggs, and seeds help your body produce serotonin, the “feel-good” chemical. Omega-3 fatty acids—found in fatty fish like salmon, walnuts, and flaxseeds—support brain health and have been linked to lower rates of depression.
- Address your gut health: Eat foods that feed your good bacteria, foods high in probiotics.
- Stay hydrated: Maintaining proper hydration supports not only your physical body but also your emotional balance.
- Reduce foods that negatively impact your mental health: Refined sugars, highly processed foods, soda, artificial additives, vegetable oils, and excessive caffeine or alcohol. These can trigger inflammation, disrupt gut health, and contribute to mood instability.
Supplement
Supplementing is another holistic lifestyle change to deal with depression naturally. Certain supplements have been shown to support a healthy, positive mood by nourishing the brain and balancing neurotransmitters. However, as with any significant lifestyle change, it’s important to consult with your healthcare provider, especially if you’re taking medications, as some supplements may interact with them. Below are some of the top supplements worth considering that have shown promise in supporting a positive mood:
- Fish Oil: Rich in omega-3 fatty acids (EPA and DHA), fish oil is essential for brain health and reducing inflammation, both of which are key factors in managing depression. Choose a high-quality formula (Pure Encapsulations EPA/DHA Essentials, Dr. Mercola Cod Liver Oil) that delivers the benefits without the unpleasant aftertaste or “fish burps.” Take 1,000–3,000 mg/day with food.
- B-Complex Vitamins: B vitamins, especially B6, B9 (folate), and B12, play a crucial role in mood regulation by supporting the nervous system and helping your body convert tryptophan into serotonin. A full-spectrum B-complex (Global Healing Center – Vitamin B12, PURE SYNERGY Super B-Complex made with organic whole foods, Pure Encapsulations B-Complex Plus) ensures you’re getting balanced support.
- 5-HTP (5-Hydroxytryptophan): This amino acid is a direct precursor to serotonin. A fat-soluble or spray version is often better absorbed and gentler on the digestive system. It may help improve mood, sleep, and reduce anxiety. Take 50–300 mg up to 3x/day (Designs for Health 5-HTP with Vitamin B6, Organic 5-HTP with B6 & Lion’s Mane).
- Vitamin D: Often called the “sunshine vitamin,” Vitamin D has been linked to mood stabilization and decreased risk of depression. Deficiencies are common, especially in colder months or for those with limited sun exposure. Take 2,000–10,000 IU/day (Global Healing Center Organic Vitamin D3 drops or Dr. Mercola Liposomal Vitamin D3).
- Probiotics: Gut health has a profound impact on brain function due to the gut-brain axis. A healthy gut microbiome can positively influence mood and reduce symptoms of anxiety and depression. Look for a broad-spectrum probiotic with multiple strains (Ora Organic Probiotics with Prebiotics 52 Billion CFU, Pure Encapsulations Probiotic 10 Billion).
- St. John’s Wort: A natural herb known for its mood-elevating and antiviral properties, it can be effective for mild to moderate depression. Increase the dose gradually if needed (up to 600 mg 3x/day). Caution: It may interfere with birth control pills and certain antidepressants. Take 300 mg up to 3x/day (Gaia Herbs St. John’s Wort, Wild & Organic St John’s Wort Drops).
- SAMe (S-adenosylmethionine): SAMe supports neurotransmitter production and has anti-inflammatory and pain-relieving effects. It’s also used for joint pain, liver health, and hormone-related mood disorders. Take 200 mg 2x/day on an empty stomach and increase dosage gradually to a maximum of 600 mg twice daily (SAMe).
- L-Theanine: An amino acid found in green tea, L-theanine promotes calm without sedation. It helps reduce anxiety, supports focus, and enhances overall mood when used consistently. Take 100–600 mg/day (MaryRuth’s L Theanine Liquid Drops, Designs for Health NeuroCalm with 5HTP, GABA L-Theanine, B vitamins, Taurine, Chamomile & Magnesium).
- Magnesium: A critical mineral for nervous system function, magnesium helps calm the mind, improve sleep, and support neurotransmitter balance. Many people are deficient due to stress and poor diets. Magnesium glycinate or magnesium L-threonate is ideal for mood support. Take 200–400 mg/day (Pure Encapsulations Magnesium Glycinate, Pure Encapsulations Magnesium-L-Threonate).
- Stress Relief Supplement: This formula has SAMe & Lithium Orotate, which uplift neurotransmitters, as well as organic banana peel, organic poria Mushroom, St. John’s Wort, and other ingredients that work synergistically to promote a calm and balanced state.
- Brain Rescue Formula: Designed to enhance cognitive function and reduce neuroinflammation, it’s a highly effective supplement for brain health, helping support a positive mood, recovery from concussions, traumatic brain injury (TBI), OCD, and neuroinflammatory conditions. It contains Epigallocatechin gallate, Pyrroloquinoline quinone, Coenzyme Q10 -Ubiquinone, B Vitamins, DHA, Vitamin E, Ascorbic Palmitate, and Quercetin. Use code FitnAll24 to get a discount!
Get Sunlight
Sunbathing plays a vital role in boosting mood and combating depression. Exposure to natural light helps regulate your body’s internal clock (circadian rhythm), supports healthy sleep patterns, and stimulates the production of serotonin, a key neurotransmitter that enhances feelings of well-being and happiness. Just 15–30 minutes of sunlight daily, especially in the morning, can make a significant difference in lifting mood, increasing energy, and reducing symptoms of seasonal or chronic depression.
Deal with Stress in a Healthy Way
Chronic stress is a major contributor to depression, as it disrupts hormone balance, increases inflammation, and impairs brain function over time. Learning how to manage stress effectively is essential for emotional well-being. Techniques like deep breathing, meditation, yoga, journaling, and setting healthy boundaries can help calm the nervous system and promote resilience. By reducing stress levels, you create space for healing, clarity, and a more balanced mood.
Embrace Spirituality & Balance Your Energy
Cultivating a spiritual life and addressing energetic imbalances can play a powerful role in overcoming depression. When you feel disconnected from yourself, others, or a higher purpose, you are more likely to experience feelings of emptiness and despair. Engaging in spiritual practices such as prayer, meditation, gratitude, or spending time in nature can restore a sense of meaning, peace, and connection.
Additionally, energetic imbalances, having a disrupted energy flow, may manifest as emotional distress. Practices like breathing techniques, grounding, or energy healing can help restore balance, release stored trauma, and promote inner harmony. By nurturing both your spiritual and energetic well-being, you create a deeper foundation for emotional resilience and healing.
Conclusion
Depressive moods can be pervasive and devastating, but it doesn’t have to define your life. By addressing your thought patterns, nutrition, gut health, spiritual life, as well as activity and stress levels, you incorporate holistic lifestyle changes to deal with depression naturally and long-term. These consistent changes can begin to shift your emotional state sustainably and have a powerful impact on how you feel day to day. Remember, healing is a process. Be patient and kind with yourself as you explore what works best for your body and mind. And most importantly, don’t hesitate to seek support when needed.
To a Fitter Healthier You,
The Fitness Wellness Mentor
About the Author
Adriana Albritton has a Master’s in Forensic Psychology, certifications in personal training, nutrition, detoxification, and is the founder of FitnAll Coaching and blog. She is the author of 28 Days to a New Life: A Holistic Program to Get Fit, Delay Aging, and Enhance Your Mindset, and a coauthor of The Better Business Book Volumes II and III. With a background in mental health, Adriana brings a holistic, science-backed approach to wellness. She combines mindset coaching, fitness, and nutrition to help people stay lean, energized, healthy, and centered. As part of Health Six FIT, she’s also helping reshape healthcare through AI-driven, integrative wellness education.
