Dealing with depression? Some days are heavier than others. It’s easy to feel like you’re “too much.” Or deny it’s happening. Even getting out of bed can feel impossible. Depression is real. And very common. You’re not alone. Depression affects over 21 million adults in the US each year. The good news? There are natural ways to start feeling better. It begins by admitting to yourself what’s happening. Letting go of any shame. Then, you can take small steps that support healing. Below you’ll find seven natural ways to cope with depression. Simple daily practices. That nurture your body. Calm the mind. Inspire you to live.
7 Natural Ways to Cope with Depression
Dealing with depression is different for everyone. What works for you might not work for someone else. And that’s okay. At Twin Waves Wellness Center, we’re holistic chiropractors. We believe in a natural approach to healing. Honoring your body. Mind. Energy. Alternative therapies for depression exist. The following are a few practices that make you feel better from the inside out.
1) Track Your Mood
Depression looks and feels different for everyone. What triggers one person might not affect another. This is why understanding your moods is so powerful. Try keeping a journal where you track your mood. It doesn’t have to be fancy. Just a way to document how you feel. Write down how you feel each day. What you did. Who you interacted with. Anything else that shifted your energy. Over time, you’ll recognize patterns. Things that drain you. Lift you up. When symptoms are worse.
There’s clarity in awareness. Recognizing your emotional patterns is huge. It allows you to respond with compassion. Write down:
- Routines
- What you did that day
- Emotions (on a scale of 1-10)
- Specific events connected to your emotions
- What caused your mood to change (what made you feel better or worse)
Do this every day. It will help you understand your patterns. The things that make you feel better. What makes you feel worse.
2) Establish a Daily Routine
“Normal” everyday life can stop during a depressive episode. Brushing your teeth. Doing the dishes. Days blend together. A simple routine can help. Bring a sense of calm to chaos. Help you feel grounded. Especially when you have zero motivation.
A daily routine doesn’t mean packing your schedule. It’s a simple way to cope with depression. Start small. Keep it easy. Integrate somatic work. Start with a few deep breaths before getting out of bed. Get outside and sit in the sun. Meditate. Take a short walk. Eat a healthy breakfast. Even if you don’t have an appetite. A bowl of fruit. Yogurt and granola.
Over time, small things create big change. Help train the nervous system to feel safe. Supported. A routine reduces stress. Puts you in control. Gives depression less power. When they become part of your daily rhythm, you have something steady to depend on. If you feel depressed, “going for a walk at 5pm” can help you get out the door. And prevent depression from taking over.
3) Practice Mindfulness
Mindfulness is one of the most powerful natural ways to cope with depression. Why? It keeps you grounded in the present moment. Depression has a way of keeping you stuck thinking about the past. Worrying about the future. Mindfulness brings you back to now. It doesn’t mean sitting still. Mindfulness can be as simple as noticing your breath. Paying attention to sounds around you. Feeling your feet on the ground.
Practicing mindfulness doesn’t just help you feel better. It can prevent relapse. Reduce the frequency and intensity. Mindfulness is simple. It’s noticing what’s happening in the present moment. Mindfulness is a proven way of coping with depression. That can help you regain control of your life.
4.) Strengthen Your Support System
Depression can make you withdraw from others. But humans are wired for connection. People to talk to. Laugh with. Sit and do nothing with. Connection doesn’t have to be deep conversations. It can be as simple as sharing a meal. A quick text to check in. Little moments like this can help you not feel so alone.
Reach out to someone you trust. If it’s hard, start slowly. Attend a wellness workshop. Join a community group. Take a class. Talk with a professional. Dr. Suzanna and I see healing as a shared effort. You need to feel seen. Supported. Part of something bigger than yourself. Isolation just makes depression worse.
5) Reframe Your Relationship with Social Media
Social media isn’t inherently bad. But it can make depression worse. If you’re struggling with depression, it’s easy to compare. Feel overwhelmed. You don’t need to eliminate social media. Just create a more intentional relationship with it. Notice how certain posts make you feel. What your scrolling habits are. If you get triggered, take a step back. Change the channel. Listen to an inspiring podcast. An audiobook. Try a guided meditation.
Set specific times for social media. Avoid mindless scrolling. You’re in control. But social media can make you feel chaotic. Positive influences — both online and offline — are the best ways to support mental health naturally. If social media makes your depression worse, avoid it completely.
6.) Take the “5R Steps”
Depression can make you feel stuck. Negative feelings can suck you in. And make you feel like there’s no way out. It’s like quicksand. Struggling against it can worsen it. The “5R Steps” are a dependable way of coping with depression:
- Recognize and Respect: Your feelings are real. Telling yourself “I’m not depressed” doesn’t make it go away. Acknowledge your feelings. Without judgment.
- Rest: Slow down. Your body and mind need care. Not pressure. Pause. Breathe. Rest when you need it. Nurture yourself.
- Reach Out: Share how you’re feeling. With someone you trust. It could be a friend. Family member. Therapist. Connection reduces your struggle.
- Remember Past Successes: Think back to previous challenges. Remember that you’ve overcome them. It can give you confidence. Hope.
- Recover: Honor your feelings. Then, take gentle action to step back into life. Set small, achievable goals. A walk outside. Calling a friend. Reading a book. It will make you feel like you’re in charge of your feelings. Not the other way around.
The 5R Steps aren’t a quick fix. But they offer a dependable framework. One that encourages self-compassion. Presence. Gradual progress.
7.) Consider Holistic Chiropractic Care
Depression isn’t just emotional. It shows up in the body. Manifesting as tension. Headaches. Sleep disruptions. Changes in appetite. Body and mind are deeply connected. Supporting both will make a difference. Holistic chiropractic care can help. At Twin Waves Wellness Center, Dr. Suzanna and I practice Network Spinal chiropractic technique. It’s gentle touch chiropractic that works with the nervous system. There’s no cracking. Zero popping.
Network Spinal uses light touches, called “contacts.” They help release stored trauma. Tension stuck in the body. This allows energy to flow freely. Promoting mental clarity. Emotional balance. Supporting the body supports the mind. Holistic chiropractic improves mood. Energy. Self-awareness. Makes you more confident when facing daily challenges. The body stores toxic emotions. Negative experiences. Network spinal releases tension and trauma.
We’ve worked with several clients who have depression. Many report how beneficial regular sessions are for coping with depression. They feel calmer. Aware of their feelings. Motivation increases. One of our clients shared how she used to stay in bed for days because of depression. She says, “After working with the twins, my life has completely transformed. I have more energy. I feel a sense of worthiness. Now I feel I can do anything.”
Holistic chiropractic care isn’t a replacement for therapy or medication. But it can be a powerful complement. This is embodied healing. From an integrated, mind-body perspective
Embracing Natural Ways to Support Mental Health
Healing from depression is a journey. Every small step counts. Natural ways to cope with depression support body, mind, and spirit. Help you regain balance. Control. Increase resilience. Reconnect you to your purpose. With consistency and compassion, you can heal depression naturally. Feel more grounded. Empowered. Alive.