Depression is an increasingly common mental health issue that affects millions of people worldwide. While medication can help treat symptoms, many individuals prefer to explore natural antidepressant options before resorting to pills.

Here are 30 natural antidepressant options that can help in three weeks flat.

1. Exercise Regularly

Exercise releases endorphins, which are natural painkillers that can also improve mood. Regular physical activity can help reduce symptoms of depression and anxiety. Aim for 30 minutes of exercise per day.

2. Get Enough Sleep

Sleep plays a crucial role in mental health. A lack of sleep can lead to irritability, fatigue, and a greater likelihood of depression. Aim for seven to eight hours of sleep each night.

3. Practice Mindfulness Meditation

Mindfulness meditation is a technique that can help individuals focus on the present moment. This can help reduce stress and anxiety, making it a useful tool in fighting depression.

Start by meditating for ten minutes per day and gradually increase the duration over time.

4. Try Yoga

Yoga combines relaxation, breathing, and meditation techniques, making it a powerful tool in reducing symptoms of depression. Practice yoga for 30 minutes per day to experience its benefits.

5. Take Vitamins and Supplements

Natural supplements like St. John’s Wort, Omega-3 fatty acids, and B-complex vitamins can help reduce symptoms of depression. Consult with a healthcare professional before beginning any supplement regimen.

6. Get Outdoors

Spending time in nature has been shown to reduce symptoms of depression and anxiety. Go for a walk or hike in a local park to experience the benefits of the great outdoors.

7. Socialize with Friends and Family

Spending time with loved ones can help reduce feelings of loneliness and isolation, which are common symptoms of depression. Make an effort to socialize regularly.

8. Learn Something New

Learning new skills or participating in new hobbies can help combat feelings of hopelessness and helplessness that are common in depression. Try learning a new language, instrument, or craft.

9. Try Aromatherapy

Essential oils like lavender, chamomile, and jasmine have calming properties and can help reduce stress. Add a few drops to a diffuser or a bath for added relaxation.

10. Cut Back on Sugar and Caffeine

High sugar and caffeine consumption can lead to mood swings and irritability, making depression symptoms worse. Cut back on both to promote stable moods.

11. Eat a Balanced Diet

A balanced diet filled with nutrient-dense foods like fruits, vegetables, lean protein, and whole grains can help improve overall mental health. Aim to eat as many whole foods as possible.

12. Listen to Music

Music can elicit emotions and help individuals process feelings. Listen to relaxing music to help calm the mind and reduce anxiety and stress.

13. Laugh More

Laughter is truly the best medicine. It releases endorphins and can help reduce stress. Watch a comedy or spend time with friends who make you laugh.

14. Volunteer or Give Back

Lending a helping hand can help reduce symptoms of depression and anxiety. Volunteer at a local charity or donate to a cause you care about.

15. Practice Gratitude

Practicing gratitude can help shift the focus from negative to positive. Each day, write down three things you’re grateful for to help improve overall mood.

16. Seek Support from a Therapist

Sometimes natural remedies aren’t enough, and it’s necessary to seek support from a mental health professional. A therapist can help provide tools to manage and reduce symptoms of depression.

17. Cut Out Negative Self-Talk

Negative self-talk can exacerbate depression symptoms. Use positive affirmations to replace negative thoughts and improve overall mood.

18. Try Acupuncture

Acupuncture can help stimulate the release of endorphins and reduce symptoms of depression. Consult with a healthcare professional to find a licensed acupuncturist in your area.

19. Explore Art Therapy

Art therapy can help individuals express emotions and reduce stress. Try painting, drawing, or coloring as a way to help process feelings.

20. Reduce Screen Time

Excessive screen time can lead to increased stress and anxiety, making depression symptoms worse. Try limiting screen time to promote better mental health.

21. Spend Time with Animals

Animals can help reduce stress and anxiety. Spend time with a furry friend or volunteer at a local animal shelter to experience the benefits of animal therapy.

22. Take Breaks Throughout the Day

Regular breaks throughout the day can help reduce stress and improve overall mental health. Take a few minutes to stretch, walk around, or simply close your eyes and breathe deeply.

23. Write in a Journal

Writing in a journal can help individuals process emotions and reduce stress. Write for ten minutes each day to experience the benefits of journaling.

24. Get Massage Therapy

Massage therapy can help reduce muscle tension and promote relaxation, making it a useful tool in fighting depression. Consult with a healthcare professional to find a licensed massage therapist in your area.

25. Practice Deep Breathing

Deep breathing can help reduce stress and anxiety. Begin by inhaling for four counts, holding for seven, and exhaling for eight.

26. Focus on Breathing during Yoga

Yoga breathing techniques can help reduce stress and anxiety. Practice deep breathing during yoga to experience its benefits.

27. Practice Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups to reduce tension and promote relaxation. Practice for ten minutes per day.

28. Try Biofeedback Therapy

Biofeedback therapy involves monitoring bodily functions like heart rate and blood pressure and learning to control them through relaxation techniques. Consult with a healthcare professional to find a licensed biofeedback therapist in your area.

29. Keep a Routine

A routine can provide structure and a sense of control, both of which can help reduce symptoms of depression. Stick to a regular sleep schedule and meal routine to help improve overall mental health.

30. Take Time for Self-Care

Self-care is important in promoting overall mental health. Take time to do activities that bring joy and relaxation, like taking a bath, reading a book, or practicing a hobby.