By Farheen Moin
As a psychological counselor and therapist, I am often asked about antidepressants. I encourage clients to research their short-term and long-term side-effects and withdrawal symptoms so that they can make their own informed decisions. I then inquire about their use of ‘natural antidepressants’ for managing distress. Most often I get puzzled looks.
The effective natural antidepressants I am referring to involve lifestyle and mindset changes one can adopt before relying on drugs. Yet few of us recognize them as antidepressants. When faced with depression, anxiety or grief people tend to look for pillbased solutions. The numbing of emotional pain can be mistaken for relief. This is short term respite as the actual problems can remain unrecognized and unaddressed.
For long-term relief, we need to focus on change within us and outside us. Besides therapy, numerous resources are available to us at little or no monetary cost. We can label them ‘natural anti-depressants’. I’ll discuss 15 effective natural antidepressants that you can easily cultivate in your life. You can then add other ideas to this list based on what works for you. These antidepressants will also provide you a stable base for further psychological therapy or treatment.
Prayer
The first lifestyle change is to maintain regular prayers. Allah swt encourages us to supplicate to Him and reassures us that He listens and He responds. With prayer the heart finds solace that the matter has been lodged with the Highest Authority. This reliance on Divine guidance and protection gives us a sense of security.
Meaningful Life
If your life is devoid of a sense of purpose and direction it can be difficult to stay engaged and motivated. A meaningful life, though inherently quite challenging, is associated with resilience, hope and life satisfaction. Allah swt tells us in the Quran, “Then did you think that We created you uselessly and that to Us you would not be returned?” (Al-Muminun 23:115). We were created to serve Him, and to do that well we need to utilize our blessings and inner potential towards a meaningful life.
Sun Exposure
Natural light and sunshine is essential for our wellbeing. It regulates our sleep cycle, improves sleep quality, strengthens bones, uplifts our mood, kills bacteria and viruses, and increases serotonin levels naturally. There are numerous healing properties of sunlight, so make sure you do get some time outdoors.
Community
Social isolation and even perceived loneliness have been linked with low moods, poor sleep and cognitive decline. We need social engagement to stay emotionally healthy. Find safe social places where you can interact with people like mosques, community centers. Involve yourself in talks and lectures, charity events, volunteer work, social causes, workshops to learn new skills, sporting events and book clubs. These are just a few of the many ways you can increase social contact.
Relationships
We live in a time where misplaced and exaggerated notions of individualism have discouraged us from cultivating close, reliable relations and friendships. Trustworthy relationships can serve as a backbone in testing times. Build connections with people who are wise, emotionally mature, safe, and objective. They should not be dismissive or judgmental, nor wish to dominate, but show healthy compassion by mirroring both the good and the bad. Such people facilitate healing and growth.
Marital Intimacy
Emotional and physical intimacy play an important role as stress busters by triggering the release of hormones such as oxytocin, dopamine and endorphins. These hormones relax, reduce pain, and improve your overall sense of well-being.
There’s a higher spiritual-emotional dimension of marital intimacy as mentioned in the Quran: “And of His signs is that He created for you from yourselves mates that you may find tranquility in them; and He placed between you affection and mercy. Indeed in that are signs for a people who give thought.” (Ar-Rum 30: 21).
Sleep
Good quality sleep and rest is an understated restorative resource for both the mind and body. There are numerous negative consequences of even short-term sleep disruption including a heightened stress response, pro-inflammatory responses and deficits in memory and cognitive performance. Improving your sleep will greatly improve your capacity to face life stressors.
Balanced Diet
Research has now established how poor eating habits are contributing to the mental health crisis. Healthy nutrition can often dramatically improve emotional and psychological health. Allah swt commands us: “O mankind, eat from whatever is on earth (that is) lawful and good…” (Al Baqarah 2:168). The word used in Arabic is Tayyib which means pure and wholesome.
Review your current diet and gradually switch to healthier alternatives. You can start with reducing or eliminating sugars, refined flour and highly processed food. Incorporate more natural foods like fruits and vegetables in your diet. You can also read up on articles or seek professional advice in accordance with your age and needs. Interestingly, some food and nutrients are known to have antidepressant qualities.
Exercise and Movement
Regular exercise improves both physical health and overall well-being. A healthy body and mind provide a strong foundation for navigating life’s challenges. Exercise releases a variety of stress relieving hormones including the feel-good endorphins in the brain. Research has shown exercise is a powerful way to treat mild to moderate depression.
I also emphasize the role of movement. With our sedentary lifestyles it is helpful to remember that frequent movement, even something small as improving your posture, can help relieve tension in the muscles.
Connect with the Natural World
Time spent in nature helps quieten and calm the mind. Cultivate practices that help you connect with nature. Appreciate nature mindfully, letting it relax your whole being. Moreover, by contemplating nature we make room for natural phenomenon such as change, gentle growth and letting go. The Quran makes many references to nature reminding us how natural phenomenon give us spiritual insights, nourish us and help us reflect on God’s Attributes. So when feeling down, don’t forget to go for a walk, take a breath of fresh air or just watch the moon or clouds in the sky.
Creativity and Personal Development
Adding some form of creative expression or pursuing a self-development project invigorates our minds. Consider working on your hobby or adding a new one. Some common ones people enjoy are gardening, cooking, reading, and arts and crafts. If you have the time, you can always learn something new by enrolling in short courses inperson or online, or through YouTube videos.
Play and Humour
Take time out for some light activity. Play with your kids, have fun with siblings and friends, enjoy activities together. Take yourself less seriously, allow others to make you laugh, share harmless jokes. Play with your pets or enjoy a fun board game.
Life has its challenges but we are advised to carry things lightly where we can. The Prophet (sa) was reported to have said: “Make things easy and do not make things difficult. Give glad tidings and do not frighten them away.” [Sahih Al-Bukhari]
Generosity
If you are seeking Allah’s (swt) mercy, then show mercy and compassion to His Creation. Prophet (sa) advised a person who complained of hardness of the heart: “If you want to soften your heart, feed the poor and stroke the heads of orphans.” [Musnad Ahmad]
You may have come across the term “helper’s high” which refers to the happy or positive emotional state induced after an act of kindness. Being generous helps us break out of our stagnant state and connects our hearts with God’s creation.
Forgiveness
Being able to forgive and overlook the small mistakes of others really lightens our psychological load. Extend this generosity of heart to yourself. If you tend to self-shame, then keep a check on your negative self-talk because this is a form of self-hypnosis. Forgive yourself for the mistakes made when you were naive or ignorant. Learn, make amends and move on. In case of more serious moral violations by others or yourself, you may need outside help to work through your emotions or to arrive at reconciliation.
Spiritual Connection
At the core of your being is your soul and this life is a spiritual journey in a material world. When we refer to our emotional states like happiness or sadness, it’s helpful to remember that they are linked to our spiritual state underneath. Keeping ourselves connected spiritually with our Creator is a vital stabilizing force on our emotions in an otherwise chaotic, disintegrating environment.
By making these practical changes in your lifestyle and rethinking your approach to life, you will be in a better position to face life without becoming dependent on pharmaceuticals. The idea is to focus on natural ways of lifting our spirits, something that has become increasingly missing in our fast-paced lives.
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