Depression, defined by (World Health Organization, n.d.-b) states, “Depressive disorder, or depression, is a common mental health condition that can happen to anyone. It is characterized by a low mood or loss of pleasure or interest in activities for long periods. This is different from regular mood changes and feelings about everyday life.”
While anxiety is defined by (American Psychological Association, n.d.) states,” Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. Anxiety is not the same as fear, but they are often used interchangeably.”
Anxiety and depressive disorders are prevalent psychiatric conditions that frequently co-occur. Both conditions fall under the broader category of internalizing disorders. Moreover, it is common for individuals with an anxiety disorder, such as generalized anxiety disorder or panic disorder, to experience accompanying depression. Many individuals receive diagnoses of both an anxiety disorder and clinical depression simultaneously (Kalin, 2020).
How are Anxiety and Depression Treated Conventionally?
Anxiety disorders are among the most common psychiatric conditions, with generalized anxiety disorder, panic disorder/agoraphobia, and social anxiety disorder being the most prevalent. These conditions impose a significant burden of illness on those affected. Treatment for anxiety disorders may involve psychological therapy, medication, or a combination of both. Cognitive behavioral therapy is considered a highly effective form of psychotherapy, supported by solid evidence (Bandelow et al., 2017).
Depression is a global mental health disorder that has been shown to reduce the quality of life and disrupt normal functioning significantly. When treating a major depressive episode, the primary goal is to alleviate the patient’s symptoms, often through the use of pharmacotherapy. Selective serotonin reuptake inhibitors (SSRIs) are frequently prescribed as a first-line treatment for depression during the acute phase due to their effectiveness in managing symptoms. However, other emerging pharmacological options are also being explored for their potential in treating depression during the acute phase. In specific situations, electroconvulsive therapy is the most effective bodily therapy for depression. For individuals with resistant forms of depression, a combination of medications, psychotherapy, and somatic therapies is often the most effective approach to management (Karrouri et al., 2021).
What can be done from a food, lifestyle, supplemental and natural therapy perspective?
Evidence-based Mood-Boosting Foods
The relationship between food and mood is a fascinating topic of study. Studies show that our diet and nutrition can significantly impact our mental well-being. A balanced diet can contribute to positive moods and overall mental wellness. Poor dietary choices can cause fatigue, irritability, and other adverse effects on mental health. Understanding the relationship between what we eat and how we feel is essential for maintaining a healthy mind and body (Firth et al., 2020).
1. Omega-3 Rich Foods
Omega-3 fatty acids play a significant role in the structure of brain cell membranes and affect essential processes in the central nervous system. They can regulate the transmission of signals between neurons, influence the expression of genes, and directly impact the creation of new neurons and the survival of existing ones. Additionally, they exhibit antioxidant properties and anti-inflammatory solid effects, which are believed to contribute to their potential health-promoting properties. Early studies suggest that including omega-3-rich foods like eggs, nuts, seeds, seafood, and certain plant oils may offer various health benefits (Zeman et al., 2012).
2. Cold Water Fish
Omega-3 fatty acids, specifically DHA and EPA, play a significant role in maintaining mental health and are mainly found in cold-water fatty fish such as mackerel, salmon, herring, and sardine. Consuming a diet rich in DHA can potentially improve your mood and decrease aggression, empowering you to take control of your mental health.
Furthermore, individuals with a high consumption of fish have reported lower rates of depression. Additionally, a small trial involving psychiatric patients showed that taking fish oil supplements led to a reduction in episodes of depression and mania (Ness et al., 2003).
3. Antioxidants
Numerous studies have shown that dietary patterns, like the Mediterranean diet, have been associated with a decreased risk of depression or depressive symptoms. Conversely, diets high in fat and sugar-sweetened beverages have been linked to a higher risk of depression. Moreover, antioxidants present in foods such as green tea and isoflavonoids such as soybeans, edamame, tofu, miso, tempeh and chickpeas have demonstrated the potential to lower the risk of depression and may also offer relief from anxiety. In summary, dietary patterns, specific foods, and antioxidants are crucial in preventing and treating depression (Huang et al., 2019).
6 Natural Remedies That May Help with Mood Disorder Related Symptoms
In recent years, supplements have gained popularity due to their potential to promote psychological well-being and their well-known physical benefits. Many people have turned to supplements to help manage conditions such as anxiety and depression. However, consulting a healthcare professional before trying new supplements is vital. Some examples of well-known supplements promising in treating anxiety and depression include vitamin D3, magnesium, omega-3, and ashwagandha. These evidence-based supplements may offer additional options for those seeking to support their mental health. Some tremendous evidence-based supplements are not as well known, but studies show they are equally effective.
1. Kava Kava
In a 2018 systematic review of clinical trials, it was discovered that Kava Kava can increase dopamine levels and interact with various receptors in the brain to alleviate symptoms of anxiety (Baum et al., 1998). It is particularly effective for short-term relief from stress, although it is not recommended for long-term use (Pittler & Ernst, 2003). Kava has shown the potential to reduce symptoms of generalized anxiety significantly (Pittler & Ernst, 2000). However, it is essential to exercise caution when using Kava in conjunction with other prescription medications.
2. Lemon Balm
Lemon balm has demonstrated a promising potential for reducing stress, easing anxiety and depressive symptoms, and improving mood and attention, based on current evidence. These effects are particularly noteworthy in acute situations (Ghazizadeh et al., 2021). Lemon balm is available in capsule form, loose-leaf tea, tincture, or topical application.
3. Passionflower
Passionflower is a traditional herbal remedy known for its wide-ranging health benefits. It has been found to have anti-inflammatory, anti-asthmatic, antitussive, glucose-lowering, anticonvulsant, soothing, and anti-anxiety effects. In the past, passionflower was often used with other calming herbs, making it challenging to discern its individual effects. However, recent studies focusing on people with generalized anxiety disorder have indicated that passionflower is just as effective as the medication oxazepam (Serax) in alleviating symptoms. These findings suggest that Passiflora extract can be a valuable herbal option for managing generalized anxiety disorder (Akhondzadeh et al., 2001).
4. SAMe
Depression is a major worldwide health issue, and existing antidepressants have not been effective for many people. Research suggests that SAMe (S-adenosyl-L-methionine), used as a stand-alone treatment, may offer a moderate but noticeable improvement in reducing depressive symptoms. Due to its favorable tolerability, SAMe monotherapy should be taken into account as a potential treatment for individuals dealing with depression (Limveeraprajak et al., 2024). Be careful when using SAMe, as it has similar effects to many antidepressants and may over-stimulate your serotonin levels. Taking Parkinson’s disease medications with SAMe may make it less effective and lead to unwanted side effects. It can also increase the risk of bleeding, and if taken before surgery, it can alter your response to anesthesia.
5. Saffron
Extensive research has been conducted on saffron and its components, particularly regarding its potential as a treatment for depression and anxiety. Studies have shown that saffron can enhance the release of essential neurotransmitters like dopamine and glutamate in the brains of rats (Monchaux De Oliveira et al., 2021). Additionally, these studies have revealed that the extract’s impact on dopamine release is influenced by the dosage administered. Current research suggests that saffron shows promise in treating mild-to-moderate depression. More human studies are needed to deepen our understanding of saffron’s mechanisms of action and its potential efficacy in managing major depression (Siddiqui et al., 2018).
6. St John’s Wort
According to various studies, St. John’s wort has shown potential benefits for patients diagnosed with mild to moderate depression, with some research suggesting that it can be as effective as certain prescription antidepressants (Apaydin et al., 2016). However, for individuals meeting the criteria for major depression, current evidence indicates that the beneficial effects of St. John’s Wort are minimal. A study found that St. John’s wort was not considered a practical treatment for significant depression (Shelton et al., 2001).
Note that St. John’s wort has the potential to interact with medications used for treating depression or other mood disorders, such as tricyclic antidepressants, selective serotonin reuptake inhibitors (SSRIs), and monoamine oxidase inhibitors.
Traditional Therapy vs Mindfulness Practice Modalities
Talk therapy, or psychological therapy, encompasses a variety of therapeutic approaches aimed at addressing mental and emotional distress. Among the numerous types of psychotherapy, cognitive behavioural therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR) have both been identified as particularly effective for treating depression. While there are other treatment options available, these two approaches are widely recognized and utilized by mental health professionals.
Traditional Therapies
1. Cognitive Behavioural Therapy (CBT)?
The effectiveness of cognitive-behavioural therapy (CBT) in addressing stress and anxiety is well-established. CBT assists individuals in identifying and eliminating avoidance and safety-seeking behaviours. By challenging and correcting erroneous beliefs, CBT aids in the management of stress, ultimately contributing to improved mental well-being. This comprehensive review assesses the efficacy of CBT in mitigating stress-related conditions within both clinical and general populations (Nakao et al., 2021).
2. Eye Movement Desensitization and Reprocessing (EMDR)
Eye Movement Desensitization and Reprocessing (EMDR) therapy is an evidence-based psychotherapy for posttraumatic stress disorder (PTSD). It is effective for adults and children (Smith et al., 2018).
After undergoing EMDR therapy, there were significant reductions in trauma symptoms, depression, and anxiety. Notably, trait anxiety was also significantly improved and maintained over time. This improvement was not observed with imaginal exposure therapy (Shapiro, 2014).
Mindfulness Modalities
1. Meditation Practice
Meditation is a practice that anyone can do, and it has been shown to reduce anxiety. A 2018 research article published in Mindfulness (Bamber & Morpeth, 2018) found that mindfulness meditation had “a large and significant effect” on relieving stress, based on a meta-analysis of 25 studies involving nearly 1,500 college students.
2. Deep Breathing (Breathwork)
In a review (Malviya et al., 2022), eight studies supported the use of breathwork to reduce anxiety and depressive symptoms effectively. The review indicated that the results regarding the effectiveness of breathwork in reducing stress and depression are auspicious.
In another research study, various breathwork techniques were found to produce noteworthy enhancements in anxiety symptoms among individuals clinically diagnosed with anxiety disorders. Suggestions for future research involve refining and standardizing breathwork methods and procedures for treating anxiety disorders (Banushi et al., 2023).
3. Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT)
Randomized controlled trials link mindfulness treatments (primarily MBSR and MBCT) to active control conditions, consistently showing that MBIs effectively treat a broad range of outcomes among diverse populations. These outcomes include symptoms such as anxiety, risk of relapse because of depression, stress, and psychological or emotional distress. The results by (Khoury et al., 2013) demonstrate that MBIs have been effective in reducing anxiety and depression symptoms, consistently outperforming non-evidence-based treatments and active control conditions such as health education, relaxation training, and supportive psychotherapy and performing comparably to cognitive-behavioural therapy (CBT) (Hofmann & Gómez, 2017).
Conclusion
Anxiety and depression can have a profound impact on individuals, affecting their day-to-day functioning and overall well-being. These mental health conditions can lead to challenges in maintaining healthy social relationships, performing well in academic or professional settings, and interacting positively with family, friends, and the broader community. Research suggests that the collective impact of anxiety and depression results in the loss of approximately 12 billion productive workdays annually, which has a staggering economic cost of nearly US$1 trillion.
In this article, you will find a comprehensive overview of six lesser-known remedies for managing anxiety and depression, backed by promising effects on emotional disorders.
These remedies include Kava Kava, lemon balm, passionflower, SAMe, saffron, and St. John’s wort. Additionally, the article explores the significant correlation between food choices and mood regulation, emphasizing the impact of omega-3-rich foods, cold water fish, and antioxidant-rich food sources on emotional well-being.
While traditional therapeutic approaches remain valuable, clinical studies have elucidated the compelling benefits of mindfulness practices, encompassing meditation and deep breathing techniques (Pranayama). These practices have been shown to enhance blood oxygenation, reduce blood pressure and heart rate, alleviate muscle tension, and effectively mitigate stress and anxiety.
I want to emphasize that you need professional medical consultation before you begin on any new supplement regimen, dietary modifications, or discontinuation of prescription medications.
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
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Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
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