5 Simple And Natural Ways To Lift Your Mood And Defeat Depression

Dr. Niraj Singh Yadav
4 min readJul 9, 2022


If you are suffering from depression, you are not alone.

It is one of the most common mental health disorders in the United States, affecting over 16 million people each year.

According to the Anxiety and Depression Association of America, nearly 20% of American adults suffer from clinical depression in any given year.

It means they have experienced more than five symptoms of depression during that time period and they have experienced these symptoms more days than not for at least two weeks straight.

Unfortunately, antidepressants are one of the most prescribed medications in America today, which has both positive and negative implications for society.

Here are 5 Simple and Natural Ways to Lift Your Mood and Defeat Depression


Exercise is not just about burning calories. It is about making sure you feel good mentally, physically, and emotionally.

When you exercise on a regular basis, it can help reduce stress in your life by elevating your mood.

It improves your sleep quality, increasing endorphins (those happy brain chemicals that make you feel good).

It also enhances focus and concentration, preventing memory loss and even helping curb appetite by boosting dopamine levels.

Exercising regularly is one of my favorite ways to help me stay positive when I feel like nothing is going right.

2-Vitamin D

Vitamin D helps keep serotonin and other neurotransmitters active in your brain without it, your brain struggles to regulate your moods.

Vitamin D is one of several mood-boosting nutrients. It is found in a number of foods (including fatty fish, egg yolks, cheese, yogurt), but most people can get all they need from just a few minutes in direct sunlight every day.

Vitamin D deficiency is rampant among those with depression, studies suggest low levels may be linked to higher rates of depressive symptoms.


Nuts are packed with zinc, magnesium, vitamin E, and selenium.

All of these nutrients act as natural antidepressants. Eat your fill of nuts, they also contain healthy fats that can make you feel full longer.

Aside from being delicious, almonds also have a positive impact on blood sugar levels.

Studies have found that diets rich in almonds lower glucose intolerance and improve insulin sensitivity by slowing down how quickly carbohydrates from foods are absorbed into your bloodstream.

This has a stabilizing effect on moods, so you will be less likely to experience sugar highs or lows, which many people with depression struggle with. Eating almonds is an excellent way to elevate your mood naturally.

4- Meditation

In recent years, meditation has been gaining a lot of attention for its ability to help individuals cope with stress, anxiety, and depression.

Studies show that it may also help curb destructive habits such as smoking cigarettes or drinking alcohol.

With meditation, you set aside time each day or even better, every morning to focus on clearing your mind of any distractions.

Most forms of meditation take at least 15 minutes a day, if you are feeling anxious or depressed, start off with just five minutes until you’re able to build up your time gradually.

The key is consistency. Set aside a few moments every day (even if it is during your lunch break) so that you will have time for yourself each day.

5-Talk to someone

Sometimes it can be easy to ignore depression, but you don’t have to.

Reaching out for help could not only lift your mood, but also create a support system as you begin your journey.

Make an appointment with a mental health professional or connect with a helpline like National Suicide Prevention Lifeline. You don’t have to go through depression alone.

Originally published at https://www.nirajhealth.com on July 9, 2022.



Dr. Niraj Singh Yadav

I am a Neuro-Psychitrist and blogger used to write health and fitness related articles regularly.