I’ve faced intermittent anxiety and situational depression for much of my adult life. Over the past 30 years, I’ve relied on medication like SSRIs (Selective Serotonin Reuptake Inhibitors) during several particularly challenging times. Medications such as sertraline (Zoloft) have been lifesavers, helping me through moments when anxiety and depression felt overwhelming. However, I’ve also learned the importance of holistic approaches to mental health.
This post shares my journey with anxiety and depression and outlines evidence-based natural ways to manage anxiety and depression. Whether you're exploring holistic remedies for anxiety or looking for complementary practices to medication, I hope my experience provides guidance and hope.
My Experience with Medication for Anxiety and Depression
A few years ago, I turned to sertraline for almost a year when my daughter faced a significant health crisis. Her partial hospitalization for a chronic illness left me spiraling with stress, fear, and hopelessness. Therapy helped, but the addition of sertraline made a profound difference—I began to feel functional within 10 days. The medication allowed me to be present for her, for myself, and for my family.
Last year, when her condition flared up again, I recognized the signs early. Despite my dedication to natural remedies for anxiety, I knew I needed additional support. I couldn’t focus, cried constantly, and struggled with insomnia. Medication once again became part of my care plan, helping me stay grounded during the storm.
Now that she is home and stable, I’ve successfully weaned off medication with the help of my therapist. I feel fantastic and credit both the medication and the holistic strategies for anxiety and depression that have become a cornerstone of my daily life.
Why Holistic Approaches to Anxiety and Depression Matter
The truth is, every medical intervention carries risks and benefits. SSRIs like sertraline have been invaluable in my life, but I also recognize their side effects, such as emotional dampening and a reduced libido. That’s why I prioritize natural ways to manage depression and anxiety alongside medical treatment.
For me, holistic practices create a strong foundation for mental health. They also enable me to successfully transition off medication when the time is right. Below are the most effective evidence-based holistic remedies for anxiety and depression that I rely on daily.
7 Natural Ways to Cope with Anxiety and Depression
Strength Training for Mental Health Strength training not only improves physical fitness but also boosts mood and confidence. Regular exercise is one of the most effective natural remedies for depression.
Hiking and Nature Therapy Spending time in nature is a powerful way to reduce stress and enhance well-being. Whether it’s a hike in the mountains or a walk in the park, nature therapy is a cornerstone of my mental health routine.
Yoga and Breathwork for Anxiety Yoga helps me connect with my body and breath, promoting relaxation and reducing anxiety. Deep breathing exercises are scientifically proven to calm the nervous system.
Mindfulness and Meditation Practices Practicing mindfulness and meditation for even 10 minutes a day has transformed how I manage stress and intrusive thoughts.
Nutrition for Mental Health A balanced diet rich in whole foods, omega-3s, and leafy greens supports brain health and reduces inflammation, both of which are linked to improved mental health.
Therapy and Emotional Support Therapy continues to be an invaluable resource for navigating life's biggest challenges. Alongside professional guidance, my strong support network of friends and family serves as a steadfast source of comfort and encouragement, providing daily reassurance and connection.
Prioritizing Sleep for Emotional Wellness Sleep is essential for mental health. I follow a consistent bedtime routine, avoid screens before bed, and practice relaxation techniques to ensure restorative rest.
Medication and Holistic Practices: Finding the Right Balance
When it comes to managing anxiety and depression, there’s no one-size-fits-all solution. For me, it’s a balance between medical treatment and natural remedies for anxiety and depression. Medication has its place, but so do the lifestyle practices that keep me grounded.
If you’re navigating your own mental health challenges, know that help is available. Whether it’s medication, therapy, or holistic approaches, finding what works for you is key. Start with small changes—like incorporating mindfulness, exercise, or better sleep—and explore how natural ways to cope with anxiety can complement other treatments.
The Role of Perimenopause in Mood Disturbances
Perimenopause, the transitional phase leading up to menopause, can significantly impact mood due to fluctuating hormone levels. Many women experience increased anxiety, depression, and mood swings during this time—even if they have no prior history of mood disorders. These changes are often linked to declining estrogen and progesterone levels, which play a crucial role in regulating mood and emotional well-being.
For mood disturbances caused by perimenopause, hormone replacement therapy (HRT)Â can often be a more effective treatment than SSRIs. While SSRIs address the symptoms of anxiety and depression, HRT targets the underlying hormonal imbalances driving these mood changes. Restoring hormonal balance can help alleviate mood swings, anxiety, and other perimenopausal symptoms such as sleep disturbances and hot flashes.
If you suspect your mood changes may be related to perimenopause, it’s important to consult with a healthcare provider who can guide you in exploring options like HRT or other tailored treatments.
Share Your Journey
What natural remedies or strategies have helped you manage anxiety and depression? Let’s create an open and supportive conversation. Share your thoughts or tips for holistic mental health in the comments below!