Your brain called. It wants balance.
Let’s get this out of the way first: anxiety and depression are not just “in your head.” They’re in your sleep, your appetite, your motivation, your patience, and probably your search history at 2 a.m. trying to figure out why you suddenly forgot how to breathe properly during a Zoom meeting. You’re not alone, and there are ways to feel better naturally.
At Mountain View Vital Medicine, we believe in treating the whole person, not just symptoms. That means combining the best of naturopathic and conventional care to help you get back to feeling like yourself. Let’s talk about natural ways to manage anxiety and depression that go beyond just getting some sun and doing a few downward dogs (although, spoiler: both of those are actually great ideas).
Sleep Like It’s Your Job
If you’re regularly running on less than 7 hours of sleep, your brain isn’t operating at full capacity. That foggy, irritable, anxious, low-energy vibe could be your body begging for rest. Prioritize sleep hygiene like you would an important meeting: no scrolling in bed, keep the room cool and dark, and try to wake up and go to sleep around the same time every day. It sounds simple, but this is foundational. (You wouldn’t believe all the health problems that can be improved by just getting adequate sleep!)
Eat Like You Love Yourself
Food affects mood. Your brain needs quality fuel to function well. That means eating a variety of whole foods, especially leafy greens, berries, healthy fats, and protein. Avoiding processed junk and the sugar crashes that come with overindulgence doesn’t just help your body, it helps stabilize your mood. Also, magnesium and omega-3s may be trendy, but they’re also nutrients your nervous system needs.
Move Your Body—Even a Little
You don’t have to become a gym rat or start training for a triathlon. A brisk walk, dancing around your kitchen to your favorite playlist, or doing a few stretches and strengthening reps can work wonders for your physical and mental health. Regular movement boosts serotonin and endorphins, your brain’s natural mood lifters. Bonus: exercise regulates hunger hormones and helps with sleep, too. It’s the self-care trifecta.
Breathe
We underestimate the power of the breath. Deep breathing, meditation, and mindfulness help activate your parasympathetic nervous system (the one that tells your body it’s safe). Spending just five minutes a day focusing on your breath can lower stress hormones and bring you back to center. Apps and guided meditations can help, or you can just sit quietly and count your inhales and exhales while they lengthen and grow more regular.
Natural Supplements That Can Help
Some supplements can support your mood naturally. Vitamin D, magnesium, omega-3 fatty acids, and even herbal allies like saffron or lavender oil may offer relief. But please, check with a healthcare provider before starting anything new. Just because it’s natural doesn’t mean it’s right for everyone, or that it won’t interact with medications you might already be taking.
Light, Scents, and the Vibe
Many people struggle with Seasonal Affective Disorder (SAD), a mood disorder linked to the loss of sunlight hours in the winter months. Light therapy, especially in the darker months, can help reset your internal clock and improve seasonal blues. Aromatherapy can also work its magic. Lavender in particular has been shown to help calm the nervous system. Add it to your bath, diffuser, or even your pillow and see if your mind takes the hint. Make your home a restful haven from the outside world, and give yourself space to set down your mental burdens whenever you can.
Get Creative With Your Healing
You don’t need to be a professional artist to benefit from creative expression. Writing, painting, baking, playing music, or even building something can offer a release for emotions that don’t always have words. Expressing yourself can help you process feelings and reconnect with joy. Creating anything, from a watercolor painting to a children’s book, can also quiet your racing thoughts by grounding you in the present moment.
Connection Is Medicine, Too
Isolation feeds anxiety and depression. Even if you live alone, cultivating relationships with people who care about you can be a huge source of encouragement. Reach out. Talk to someone. Call a friend. Hug your dog. Join a group or community. Humans are wired for connection, and healing often starts in relationships. Sharing your struggles with someone you trust can help lift the weight you’ve been carrying alone.
When Natural Solutions Aren’t the Answer
It’s important to recognize that sometimes anxiety and depression aren’t just about stress, lifestyle, or mindset. While natural solutions can help manage anxiety and depression for some, they aren’t always sufficient, especially when these conditions stem from underlying medical issues like infections. Chronic infections, such as Lyme disease or viral conditions, can disrupt brain function and neurotransmitter balance, manifesting as psychiatric symptoms. These cases often require targeted medical interventions, like antimicrobials, to address the root cause. A comprehensive approach, combining medical evaluation with lifestyle changes, is critical for effective management.
The Bottom Line
There’s no one-size-fits-all when it comes to mental health. Natural approaches like lifestyle changes, supplements, and therapeutic practices can offer real relief, and for some people they work best alongside conventional treatments like therapy or medication. The key is finding what works for you.
At Mountain View Vital Medicine, we’re here to help you map out a path to healing that’s personalized and compassionate, one that is rooted in both nature and science. If you’re feeling stuck or overwhelmed, visit Mountain View Vital Medicine for the tools you need to find your way forward. Feeling better is possible. Let’s take the first step together.
Visit our website to learn more or book an appointment, and let’s work toward a more balanced, grounded, and joyful you.