Overcoming Depression: A Holistic Approach

A sad young woman.
Active thoughts about suicide involve clear and precise thoughts about taking your life. There are two categories of suicidal thoughts: active and passive. (Image: Ocusfocus via Dreamstime)

Depression, often referred to as the “common cold of the mind,” can be a challenging condition to navigate. While seeking professional help is crucial, there are also self-care practices that can aid in overcoming this mental health issue.

Traditional Chinese medicine (TCM) suggests focusing on three key areas: avoiding triggers in daily routines, incorporating beverages that help alleviate depression, and utilizing acupressure to calm the mind. In this article, we will explore some of these approaches and provide practical tips for managing depression.

Avoiding depression triggers

The origins of depression are multifaceted, with both physiological and societal factors at play. Hence, in daily life, you can:

1. Maintain a regular sleep schedule

Aim for 6-8 hours of sleep every night and avoid staying up late.

2. Cultivate a habit of exercise

At least 15 minutes a day engaging in activities like walking, yoga, or Tai Chi can significantly stabilize the autonomic nervous system. Dedicate at least three days a week to outdoor activities and get ample sunlight to promote serotonin production, a key chemical in promoting feelings of happiness and well-being.

Exercise can help alleviate depression.
At least 15 minutes a day engaged in physical activity can significantly stabilize the autonomic nervous system. (Image: Martinmark via Dreamstime)

3. Nurture hobbies and interests

Schedule activities or join clubs that align with your passions and interests.

4. Eat a balanced diet

Consume foods rich in vitamins B, C, and E while limiting sugary or caffeinated foods and drinks.

5. Regulate emotions

Identify stress-relief techniques that work for you, such as deep breathing, meditation, painting, or listening to music. Establish a support network of trusted individuals, including friends, family, or professionals, seeking external support when necessary.

Beverages to help alleviate depression

Natural ingredients and herbs have long been revered for their therapeutic benefits. While many turn to herbal teas, there are various beverages that can naturally and effectively help alleviate symptoms of depression. Try the following recipe for a delicious and mood-boosting banana smoothie:

Banana smoothie recipe


  • 1 peeled banana
  • 4 oz (100 ml) unsweetened yogurt
  • a handful of frozen berries
  • 1 teaspoon of honey


Peel the banana, blend it with the other ingredients until smooth, and enjoy!

Bright pink smoothie garnished with fresh raspberries and a mint leaf in a clear glass with a straw sitting in front of a banana and some raspberries on a wooden surface.
This delightful smoothie not only nourishes your body, but it also uplifts your mood with its vibrant pink color. (Image: Yingko via Dreamstime)

Bananas are rich in serotonin and magnesium, which assist in combating depression and reducing fatigue and anxiety. Additionally, the high dietary fiber content aids digestion and improves gut health. Berries provide vitamin C and antioxidants, boosting immunity. This delightful smoothie not only nourishes your body, but it also uplifts your mood with its vibrant pink color.

The connection between minerals and mood

Modern medical research suggests a correlation between emotional well-being and the concentration of certain minerals in the body. For instance, some individuals crave chocolate when feeling down because it contains magnesium. However, due to its high calorie content, it is best to consume it in moderation.


Depression is a complex condition that requires a comprehensive approach for effective management. By incorporating lifestyle changes, such as maintaining a routine, engaging in physical activity, pursuing interests, and adopting stress-relief techniques, individuals can gradually overcome depression. Additionally, beverages, like the banana smoothie, can provide natural support in improving mood and overall well-being.

Remember, seeking professional help is essential, and building a strong support network is crucial for navigating through challenging times. With dedication and a holistic approach, it is possible to emerge from the depths of depression and embrace a brighter future.

Translated article

Follow us on XFacebook, or Pinterest