5 Ways To Naturally Alleviate Depression

Being depressed suuuuucks.

I’ve been there before. Sleeping until 3PM, never leaving the house, feeling like nothing I do matters or has meaning…

As a result I would get nothing done, and I was barely making any money for several years.

And even though 6,000,000 men deal with depression per year, 40% of them won’t even talk about their mental health, let alone get any help.

If you’re dealing with depression and want to escape it, there are 5 things that really helped me out that you should try too.

1. The News Is Depressing As Sh*T, Don’t Watch It

We are literally living through the god damn apocalypse right now.

The only thing missing is an alien invasion (oh wait, that’s happening too).

Every time you turn on the news, or ask Alexa what’s going on in the world, it’s pretty much just wars, divisive politics, or some kind of new super virus going around worse than COVID.

And constantly being bombarded by bad news every single day can have a serious impact on your mental health.

There’s even a phenomenon called "the mean world syndrome," which suggests that prolonged exposure to negative media can lead to anxious and hopeless thoughts.

But how do you read the news without getting sucked into a dark void of negativity?

Try curating your news intake. Apps like "Feedly" or "Flipboard" allow you to customize your news feed to include more positive and uplifting news.

You should also try to set boundaries, like avoiding any news before bed.

There are even websites with positive news only such as "Positive News" which focus on uplifting stories.

2. Do A Digital Detox

Honestly, in my opinion, social media is the #1 driver of depression for so many people without them even realizing it.

Social media also directly impacts our brain's reward system by triggering the release of dopamine, a neurotransmitter associated with feelings of pleasure and satisfaction.

Each like, comment, or share acts as a mini-reward, providing a quick dopamine hit and encouraging repetitive checking of apps.

This cycle can lead to a MASSIVE imbalance in dopamine levels and increased cravings for more social media interaction.

Additionally, social media paints an unrealistic picture of people’s lives that many feel like they need to measure up to.

We only see the luxury vacations, marriages, and new jobs that people have, and it can create a feeling that other people have perfect lives and you don’t.

Obviously, the best way to limit your exposure is to stop using social media. But that’s easier said than done.

What you can do though is use apps like "Stay Focused" or "Screen Time" on iOS to set daily limits on your social media use.

Establishing specific times for social media consumption can help reduce aimless scrolling and its associated negative impact.

You can also challenge yourself to do regular social media detoxes. This could be a day a week or even an entire month if you have the willpower.

3. Don’t Self Medicate

Self medicating is a temporary form of pseudo relief that only makes things worse in the long run.

If you constantly try to fill the void of depression with a substance like alcohol, for example, you could become reliant on it forever.

Alcohol alters brain chemistry and lowers serotonin levels, which can significantly worsen depression, reduce emotional resilience, and increase anxiety levels.

Not to mention abusing alcohol will turn you into a major nightmare to be around, and without friends and family at your side your battle against depression gets even harder.

And I hate to break it to you, but marijuana isn’t a safe bet either.

Marijuana has actually been shown to increase the risk of developing depression, particularly in heavy and young users.

If you really feel like drinking or smoking, try keeping your mind occupied instead.

Take up a hobby or craft like woodworking or sculpting. Working with your hands and staying active will help reduce thoughts of using a substance.

You should also try drinking a big glass of water, and going outside and getting a huge gulp of fresh air. The increase of oxygen to the brain and hydration will provide an instant mood boost.

But if your self medication is a serious issue already, consider getting professional help from a licensed therapist before it gets any worse.

4. Cut Off Toxic People

Toxic relationships often create a cycle of stress, low self-esteem, and increased cortisol levels (the stress hormone).

You could be in a toxic romantic relationship or have toxic friends that take advantage of you. Your parents might even be toxic.

The key indicator of toxic people is usually any form of manipulation, guilt, or negativity.

I define toxic people as those who are struggling with their own lives and feel the need to drag others down too.

They use manipulation to take advantage of your kindness, guilt to make you feel obligated to serve them, and negativity to shed some of their own bad energy onto you.

It’s not going to be easy to do, but once you identify these people you simply must cut them out completely.

Studies also show that you are the average of the 5 people you hang around most.

Meaning if you hang out with nasty, toxic people, you’ll become nasty and toxic too.

Above all, keep in mind that you have NO obligation to sacrifice your own positive energy to help someone else’s issues.

There’s a difference between helping someone in need and being used and manipulated by someone, and you’ll know deep down which is which.

Also, if you’re in a toxic relationship and don’t know how to get out, there are some great online resources for men like The Mankind Initiative that can offer further advice.

5. Exercise And Sunlight, The Strongest Anti-Depression Duo

Exercise is more than just a tool for physical fitness; it's a scientifically proven method to combat depression.

Exercise increases the release of neurotransmitters such as serotonin and norepinephrine, just like how many antidepressants work.

These chemicals are crucial for mood regulation and are often found in lower levels in those suffering from depression.

Physical activity also stimulates the production of endorphins, the body's natural painkillers and mood elevators.

This endorphin boost is often referred to as the "runner's high," providing a sense of well-being and euphoria.

Now add sunlight to the mix.

Sunlight is like free happiness rays just waiting outside for you to take.

It plays a critical role in regulating various biochemical processes that influence mood and mental health.

And exposure to natural light, especially in the morning, can have profound effects on depression.

Sunlight exposure helps the skin synthesize vitamin D, which is linked to mood regulation. Low levels of vitamin D have been associated with an increased risk of depression.

Research even indicates that regular sunlight exposure can be as effective as pharmacotherapy for mild to moderate depression.

Make sure to go outside every single day and get at least 20 minutes of sunlight. Going for a walk outside or a hike through the woods are great ways to get fresh air, exercise, and sunlight all at once.

The BMM Takeaway

Depression requires the same compassion and treatment as any physical illness, with no room for shame in seeking help or medication.

Always remember that you are appreciated and valued, even when depression suggests otherwise.

And most importantly, remember that depression is full of peaks and valleys.

Try to keep in mind that your symptoms are temporary, and that you don’t have to live life feeling like a sad sack of potatoes every day.