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How Sun Exposure Improves Your Mental Health

There are many natural remedies you can use to help you maintain better mental health. One effective strategy for improving your mental health is making sure you get plenty of sun exposure. Getting between 15 and 20 minutes of sun exposure each day can lead to major improvements.

Improved Mood

Being out in the sunshine simply makes you feel good and there’s actually an explanation for that. Your body naturally produces a chemical called serotonin. This chemical is beneficial to the body in many ways, but it is most known for its mood stabilizing capabilities and is often referred to as the happiness hormone. Sunlight leads to an increase in production of serotonin. This means that being out in the sun literally makes you feel better. Spending time out in the sun (midday is best) can help you to improve your mood. This is especially important during the winter months when the sun is not out as much.

Better Sleep

Many people who struggle with mental health also struggle with sleep. Fortunately, sunlight is also a natural remedy for this struggle as well. Everyone has a natural circadian rhythm that dictates when they feel tired and go to sleep. Exposure to light is an integral part of controlling this rhythm. If you get more exposure to sunlight during the day, it trains your body to become tired when it’s dark and this can help you to fall asleep. Additionally, you should try to get exposure to sunlight as early in the day as possible. The earlier you are exposed to sunlight, the earlier in the evening you’ll be able to fall asleep.

Increased Vitamin D

Vitamin D is essential for your body absorbing calcium and creating new bone tissue. However, studies have also found a correlation between vitamin D deficiency and depression. Getting plenty of vitamin D on a regular basis can help you manage depression symptoms. While you can get vitamin D from supplements and fortified foods, sun exposure is one of the best options. When exposed to the sun, your body will begin to naturally produce vitamin D. Spending time in the sun can help you maintain healthy levels of this vitamin.

Sunshine simply makes people feel good. It benefits your mental and physical health in so many ways. If you struggle with depression, try making it a priority to spend more time outside in the sun and see how it affects your health.

Click here to learn more about depression and non-medication treatment options.

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Natural Remedies for Seasonal Depression

Seasonal depression is a condition that typically affects people during the winter months when there is less sunlight. You can manage seasonal depression using treatments similar to clinical depression and other types of depression. However, there are also natural remedies you can use that are specifically beneficial for seasonal depression.

Light Exposure

Since seasonal depression is heavily influenced by lower exposure to sunlight, the most common treatment is light therapy. Even though there is less sunlight, you can still take advantage of what sunlight is available. You should try to spend 10-30 minutes in direct sun each day. If you are unable to get this much sun exposure, you can purchase lights that are made specifically for light therapy. These lights simulate sunlight and give you many of the same benefits of being out in the sun.

Aromatherapy

Many people use aromatherapy for a variety of reasons. When essential oils are placed in a diffuser, the scent can fill your space and you can breathe in the benefits. In regard to depression, some studies have found that citrus oils are very beneficial for helping your body achieve homeostatic balance. The scents of these oils, such as orange, lemon, or lime, simply make you feel brighter and happiers. You can also use essential oils to help calm and relax you. Aromatherapy is a natural way to ease your seasonal depression symptoms. You can use these oils to directly address your depression, or you can simply fill your room with scents that make you feel better. Often, smells are an underrated part of your environment, but they can have a major impact on the way you feel.

Change In Diet

One of the best ways to improve depression symptoms is to change the way you’re eating. What you put in your body affects how it functions both physically and mentally. You need to make sure you provide yourself with a balanced diet that offers you all the necessary vitamins and minerals. For seasonal depression, you should emphasize certain nutrients like vitamin D and omega-3s. Eating antioxidants, like berries, can also help your body and mind feel better and more refreshed. In addition to adding healthier foods, you should also limit certain foods like sugar or carbs. Of course, you shouldn’t completely cut foods out because denying yourself foods can actually negatively affect your mental health. Instead, reduce certain foods so you aren’t eating them every day.

While there are many medications and other treatment options available, it’s helpful to try out natural remedies to treat your seasonal depression. As you try out these remedies, you may find options that can benefit you throughout the year.

If you’re interested in other non-medication treatments for depression, click here to learn about TMS therapy.

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Anxiety and Building Self Esteem

Many people with anxiety also struggle with their self esteem. Mental disorders make it difficult to view oneself positively and so it’s harder to naturally build self esteem. Instead, you need to find ways to actively build your self esteem.

Meditation and Reflection

In order to begin building your self esteem, you need to take some time to understand yourself a little better. Meditation is a great way to center yourself and focus your mind. When you meditate, you clear your mind and concentrate on the present moment. As you continue this practice, it helps you to be more present and mindful which allows you to better reflect on yourself. In addition to meditation, it’s helpful to look at your life as a whole and reflect on how your experiences have shaped you and who you are as a person. When you get to know yourself better, you can work on building your self esteem.

Treat Yourself

Another way to build your self esteem is by showing yourself that you are worth effort. You are deserving of love and attention. To demonstrate this, you should treat yourself on a regular basis. This can look any way you want it. You could take yourself out to eat or you can buy yourself something you want. Treating yourself could be taking a day off from work or spending the weekend pampering yourself. Give yourself special attention to help you get used to being loved. Your self esteem and self worth does not need to come from other people. In fact, it’s best if it starts with you. Show yourself love because you deserve it.

Ask for Help and Support

While there is a lot you can do on your own to build your self esteem, it’s not something you need to do all alone. Having a support system is an important part of life and it is especially helpful when you’re struggling. As you work on building your self esteem, reach out to people who care about you. Ask them for advice and for strategies to help you improve your self esteem. If you need it, you can even ask them what they love about you and why you matter to them. These reminders can help you feel more confident and they are extremely helpful for individuals who struggle with anxiety.

Anxiety can already present many barriers in your life. Diminishing your self esteem doesn’t need to be one of them. Find strategies that help you to build your self esteem and self confidence.

To further help you overcome the challenges of anxiety, consider whether TMS therapy would be helpful to you.

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Dealing with Depression and Loneliness

When you are struggling with depression, it can be far more difficult to deal with other negative emotions such as loneliness. It’s normal to feel lonely at times, but certain events, holidays, etc. can increase feelings of loneliness. Understanding how to deal with loneliness while also struggling with depression can help make these moments easier.

Volunteer

One way to help you manage your loneliness is to expose yourself to more people. Volunteering is an opportunity for you to spend more time around others while also giving you a sense of purpose and fulfillment. There are many different ways you can volunteer. You can work at a soup kitchen or a shelter. You can volunteer at a hospital or a school. Find a place where you can feel happy and useful. When you volunteer, make sure you take some time to talk with others and interact. You may find it most helpful to strike up a conversation with someone else who feels lonely. Doing so can make you and them feel happier.

Spend Time with Animals

There’s a reason animals, especially dogs, are used for therapy. Animals provide comfort and companionship. Dogs, for example, are very lively and affectionate animals. They love to play and snuggle which gives you plenty of attention and it vastly improves your mood. In order to get some time with animals, you can volunteer at an animal shelter. If you know someone who has animals, you can ask to visit for a while. Of course, you can also offer to pet sit for your friends and families. If you need, you could also adopt your own pet so you can have constant comfort and companionship.

Get Out of the House

You feel most lonely when you stay cooped up in your home. This environment makes it far too easy to get bogged down with negative feelings that can only exacerbate your loneliness. To ease your loneliness, it is a good idea to simply spend time outside of your home. Go for a walk. Run some errands. Wander around the mall. Simply leaving your house can help you leave negative feelings behind and it can give you the motivation to do more. If you choose, you could also invite a friend to go out and do something with you.

Loneliness is perfectly natural and more common than people realize. It’s important to find ways to help you cope with loneliness. This is especially true if you have depression or other mental health disorders.

Learn more about how depression can affect you.

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Foods that Help Fight Depression

The food you eat can have a major impact on both your physical and mental health. If you struggle with depression and you’re looking for non-medication forms of treatment, you should consider your diet. Including certain foods can help you to better treat your depression.

Anti-Inflammatory Foods

While depression is a mental disorder, there are physiological processes that contribute to it. Studies have shown that inflammation plays a big role in depression. Including more anti-inflammatory foods in your diet can help you to physically manage your depression. Nutrient dense foods are good for fighting inflammation. One of the best options is leafy greens. These greens have many vitamins in them and are best for fighting inflammation. You can also include many other vegetables and fruits in your diet along with nuts and seeds.

Antioxidants

Many illnesses are impacted by free radicals in the body. Removing these free radicals can help many conditions including depression. Antioxidant foods are a great way to fight these free radicals. Antioxidants can also help to fix the cells in your body. There are many antioxidant foods you can include in your diet. Berries, like blueberries, raspberries, and strawberries, are a great source of antioxidants. You can also get antioxidants from a variety of fruits and vegetables.

Omega-3 Fatty Acids

Omega-3 fatty acids are beneficial to your body in many different ways. They make up part of the cells in your body and they also play a major role in reducing inflammation. So, eating more omega-3 fatty acids can help you get more than just one benefit. Additionally, omega-3 fatty acids help to give you more energy. This can be especially beneficial to people who struggle with depression. Often, you may feel tired or low energy, and having these omega-3 fatty acids can help give you a boost throughout your day. Omega-3 fatty acids are commonly found in most types of fish including salmon and herring. If fish isn’t your favorite, you can also get omega-3 fatty acids from a variety of nuts and seeds.

Changing up your diet can help you improve your depression symptoms. You can focus on foods that specifically address depression or you can improve your diet with the goal of improving your health over all. This can help your body function better and it can improve your self-image.

Learn more about different treatment options for depression.

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Young worried woman looking out of the window

How to Deal with Seasonal Depression

Seasonal depression, or seasonal affective disorder, is a condition where people experience symptoms of depression at the same time every year. Typically, they feel depressed during the winter months when there is less sunlight. There are many unique ways you can manage seasonal depression.

Light Therapy

Since seasonal depression is linked to a decrease in sunlight exposure, light therapy is a commonly used treatment. You can purchase a light box that you can sit or work in front of. This box mimics the light from the sun and it is used to help boost your mood and energy levels. Light therapy works best with time and consistency. It can be started in fall when the days are more cloudy and you can continue it until spring. If there are more cloudy days throughout the year, it can also be helpful then. When using light therapy, you need to make sure the light can enter your eyes but don’t stare directly at it. The light will also not be effective just by exposing your skin to the light.

Increase Vitamin D

Often, individuals with depression also have a deficiency of vitamin D. This essential vitamin is absorbed when exposed to sunlight and has even been called the sunlight vitamin. Without sun exposure, it’s common to have a deficiency of vitamin D. Often, individuals with depression also have a vitamin D deficiency. Vitamin D has been shown to help regulate your mood among many other wonderful benefits. If you are suffering from seasonal depression, then getting more vitamin D in your diet can help. Good sources include many fish such as salmon as well as fortified foods like milk and orange juice. Taking a vitamin D supplement is also an option.

Establish Healthy Habits

Another great way to help manage seasonal depression is to establish a solid routine and some healthy habits. Having a routine/schedule can help you regulate many of the symptoms of seasonal depression. For example, many people struggle with getting to sleep and a schedule can help. Your seasonal depression can also be aided by maintaining a balanced diet and introducing more exercise into your routine. Even just 30 minutes a day can be helpful.

There are many different types of depression including seasonal depression. Learning more about them and how to deal with symptoms can be beneficial. You can pursue a variety of treatment options until you find what works for you.

Take time to learn more about depression.

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Pensive african American woman look in distance thinking

How to Deal with Seasonal Depression

Light Therapy

Increase Vitamin D

Establish Healthy Habits

Take time to learn more about depression.

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Back view of a woman walking in a pink flowered field

Mindfulness and Depression

There are a variety of treatments available for depression. Exploring different options can help you find the best fit. Mindfulness is a practice that many people find helpful and it can be a positive way for you to manage your depression.

What is Mindfulness?

Mindfulness is a practice that is centered on experiencing the present moment including what your body is sensing and feeling. When you practice mindfulness, you simply acknowledge your thoughts and feelings without reacting to or judging them. Your main goal is to focus on being present. There are many different ways you can practice mindfulness. Commonly, people will practice mindfulness meditation to help them when they are feeling stressed or overwhelmed. It is a way to center yourself and relax.

Benefits of Mindfulness

You can experience many benefits through practicing mindfulness. One of the most common benefits is a reduction of stress. Mindfulness helps you to learn how to experience the world around you without letting it overwhelm you. You can also use mindfulness to help you increase your focus and awareness of the world around you. The practice of mindfulness is all about approaching yourself with kindness and learning to process thoughts and emotions. Repeated practice can help you to manage your depression symptoms.

How to Practice Mindfulness

Mindfulness can be practiced in many different ways and you can choose to do it in any way that appeals to you. You can practice mindfulness with breathing exercises, eating mindfully, doing yoga, or focusing on a single task. Mindfulness meditation is the most common way to practice. To meditate, sit down in a comfortable position. Sit up tall, but not completely straight. Be aware of everything your body is doing. Keep your gaze focused on a spot on the floor. You can then simply sit and breathe. Try to clear your mind. If a thought does enter your mind, simply acknowledge it without judgement and let it pass. During your meditation, you can also do a body scan and mentally evaluate every part of your body and what you are feeling. Again, mindfulness can be personalized to the individual, so try anything that sounds interesting to you.

Mindfulness is something that everyone is capable of doing. It simply takes practice to incorporate it into your life. As you practice mindfulness, you can help to address the symptoms of depression you may be experiencing.

Learn more about depression and how to manage it.

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TMS Therapy Overview

What Are TMS Therapy Side Effects?

With most treatments, there are typically side effects to consider. There are several TMS therapy side effects that you should take into consideration as well. Now is the perfect time to review both the good and bad side effects, so you feel more confident in making the right choice for your situation.

Good TMS Therapy Side Effects

A regulated mood that comes from stimulation to the prefrontal cortex.
Relief from depressive symptoms that are attained in about half the time as medication and/or psychotherapy.
Remission of depressive symptoms can be achieved in as little as four weeks of therapy.
Being free of the negative side effects (insomnia, weight gain, gastrointestinal distress, sexual dysfunction, etc.) that come from taking traditional antidepressant medications.
Feeling well balanced and able to return to usual activities right away.

Bad TMS Therapy Side Effects

Headaches are reported in about half of patients, but they are typically mild and temporary.
Some patients may feel irritating scalp sensations during treatment, but simple adjustments in coil position and stimulation levels usually reduces discomfort.
There may be a mild tapping sensation felt in the treatment area.
Lightheadedness, eye pain, toothache, and facial twitching are uncommon, but may occur. Again, stimulation settings can be adjusted to reduce these symptoms.
Since the TMS machine makes a loud noise, we supply earplugs to avoid any hearing issues.

There is a risk of seizure with TMS therapy, but it is extremely low, especially when up-to-date safety guidelines are followed.

More Context on the Side Effects of TMS Therapy

While both the good and bad side effects of TMS therapy are pretty straightforward, it can help to have some additional context of both sides when trying to decide if TMS therapy is the right option for you.

First, TMS therapy is a safe, non-systemic, and non-invasive solution to reducing or eliminating the symptoms of Major Depressive Disorder with a 6672.5% remission response rate. It is even effective for patients who have not had success with therapy or medication.

Second, the vast majority of patients do not experience the disturbing side effects of TMS therapy. Over-the-counter pain medication can provide relief to those who report only a mild headache or some discomfort on or near the stimulation site. Seizures are extremely rare and are estimated to take place in only one out of every 10,000 patients.

Finally, it’s important to note that information presented here comes from scientific studies that measure probability- individual responses may differ.

It is important to note that Health Canada has deemed TMS as safe and effective for Treatment Resistant Depression.

Get Your TMS Therapy Consultation Today!

If you want to love life again, but medication and psychotherapy aren’t working for you, it’s time to try TMS therapy. This very effective treatment can significantly reduce the symptoms of your Major Depressive Disorder when drug treatments don’t work or cause frustrating side effects.

Our welcoming and well-trained staff are ready to help you get started on your journey to recovery, so book your complimentary TMS therapy consultation today!