Depression can be a debilitating mental illness that affects nearly 17 million adults in the United States alone. While antidepressants may be helpful for some individuals, others may prefer to explore alternative treatments to manage their symptoms.

Fortunately, there are many natural ways to combat depression without medication.

1. Exercise Regularly

Regular exercise may be one of the most effective ways to combat depression without medication. Exercise helps release endorphins, which are natural mood-boosters.

It also helps to reduce feelings of stress and anxiety, which can contribute to depression.

The type of exercise you do is less important than the consistency of your routine. Walking, jogging, swimming, and yoga are all excellent options. Aim to exercise for at least 30 minutes a day, five days a week.

2. Get Adequate Sleep

Sleep is crucial when it comes to mental health and well-being. Research suggests that those who get less than six hours of sleep per night are at a higher risk of developing depression.

Aim to get between seven and nine hours of sleep each night. Establish a regular sleep schedule by going to bed and waking up at the same time every day. Try to avoid caffeine and alcohol, as these substances can disrupt your sleep patterns.

3. Practice Mindfulness Meditation

Mindfulness meditation is an effective way to reduce stress and anxiety, which can contribute to depression. The practice involves focusing your attention on the present moment, without judgment or distraction.

To practice mindfulness meditation, find a quiet space and sit comfortably. Close your eyes and focus on your breath, taking slow, deep breaths in and out. When your mind starts to wander, simply return your focus to your breath.

4. Connect with Others

Depression can make you feel isolated and alone, which can make symptoms worse. Connecting with others can help you feel less alone and provide a support network.

Consider joining a support group or volunteering in your community. Reach out to family and friends for regular social interaction. Even small interactions, like grabbing coffee with a friend, can make a big difference in your mental health.

5. Eat a Balanced Diet

A healthy diet can help improve your overall well-being and support your mental health. Aim to eat a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins.

Omega-3 fatty acids, found in oily fish like salmon and mackerel, may be particularly beneficial in reducing symptoms of depression. Talk to your doctor or a nutritionist about how to incorporate more omega-3s into your diet.

6. Get Sunlight

Exposure to sunlight can help boost your mood and improve symptoms of depression. Sunshine helps your body produce vitamin D, which is necessary for many bodily functions and has been linked to better mental health.

Try to spend at least 15 minutes outside every day, even on cloudy days. If you live in a location with limited sunlight, consider investing in a light therapy box, which mimics natural sunlight and can help improve mood.

7. Challenge Negative Thoughts

Negative thoughts are common in depression, and can contribute to feelings of hopelessness and despair. Challenging negative thoughts can help interrupt the spiraling cycle of depression.

When you notice a negative thought, challenge it by asking yourself if it is true and if there is evidence to support it.

Like mindfulness meditation, this practice takes some time and patience to master, but it can make a big difference in your mental well-being.

8. Establish a Routine

Depression can disrupt your routine and leave you feeling aimless and unproductive. Establishing a routine can help provide structure and motivation, which can go a long way in managing symptoms.

Create a daily routine that includes exercise, work or school tasks, social interactions, and self-care. Stick to your routine as much as possible, even on days when you don’t feel like it, as this can help establish healthy habits.

9. Try Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a form of talk therapy that helps individuals identify and change negative patterns of thinking and behavior. It can be a highly effective treatment for depression without medication.

CBT typically involves weekly sessions with a licensed therapist and may last between six and 20 weeks. During sessions, you and your therapist will work together to identify negative patterns and develop strategies to change them.

10. Reduce Stress

Chronic stress can contribute to depression and make symptoms worse. Reducing stress can help break the cycle of depression.

Consider learning a stress-reducing technique like yoga, meditation, or deep breathing. Prioritize self-care activities like reading, taking a bath, or listening to calming music.

Avoid over-committing yourself or taking on more responsibilities than you can handle.