The most common mental illness worldwide is depression. It affects approximately 300,000,000 people (4.4 percent) and 17.3 Million adults (approximately one in twelve). Nearly twice as likely are women as men (8.7 % vs. 5.3%) to experience depression. Perimenopause, postpartum, and adolescence are all perilous periods. Depression can have a major economic impact. It is the most common cause of disability globally. It is also one reason people look for integrative or complementary therapies.
It takes time, effort, focus, and dedication to heal depression. These five psychological steps can help you get started.
- Accept yourself as you are, with your parents, your body, and the present circumstances. Even if you don’t understand why things happen, trust that they do. People rarely live up to the ideals they set for themselves. You can be happy if you choose to love and care for yourself, even if you have your flaws.
- Always inquire into your mind and heart. Pay attention to your emotions every day. This could be as simple as noticing your negative self-talk and replacing it with more positive affirmations (classic cognitive treatment and pratipaksha Bhavana ancient yogic philosophy). You could also change what you do (behavioral medicine).
- Respect your no and yes. Not honoring your truth is a factor in depression. The question “What do you want right now?” is crucial. You can take action to do what feels right for you. You can say no to anything that makes you feel unwell in your body or in your heart.
- You are responsible for your choices. You can end up feeling unhappy if your wishes and goals (your “yesses”) feel rejected by life, family, friends, or yourself. This is a complicated issue. Wishes and dreams aren’t always easy to understand. Sometimes, “Yes” may not be clear. This is something that it is important to recognize. You can’t blame others for your happiness and choices. Keep in mind that you need to face challenges in order to build your strengths. These are the fuel for your spiritual growth. You can also help others in similar situations.
- Look at yourself holistically. Even negative traits can have positive sides. People’s “negative” traits often have their core characteristics linked to their greatest strengths. I am a psychiatrist and astrologer. I have seen many patterns in the astrological charts of people who are susceptible to depression. Saturn (order restriction, heaviness), and Pluto (intensity transformation, obsession) are both often involved. While a prominent Saturn can make someone depressed, it also makes them reliable, conscientious, and capable, which are all very useful traits. An imposing Pluto can make someone depressed, but it can also make them resilient, charismatic, and determined.
Viewed through an Ayurvedic lens, depression is usually thought of as a Kapha imbalance–heaviness, sadness, and general stagnation. Depression is diagnosed by psychiatrists using the following criteria: Apathy, low energy and poor mood. These symptoms are all issues, which indicates that most cases of clinical depression have the Kapha element out of balance.
Ayurvedic experts have identified three types of depression that correspond to the three doshas. These types of depression can be more common in people with the same primary DOSHA. People with the affected primary dosha can also be affected.
Kapha Depression is associated with depression, lethargy, and increased sleep. This is the most prevalent and longest-lasting type due to the slow-moving nature of Kapha. Although the treatment method is different, it includes the basic principles of increasing movement and decreasing toxicity as well as enhancing viability. These science-backed suggestions are:
- Daily Yoga for thirty minutes (especially Sun Salutations).
- Thirty minutes of outdoor exercise each day (start slow and increase in intensity). Spend at least one hour in nature every week.
- Increase fresh vegetables in your diet. Reduce the intake of processed foods and sugars, including alcohol which can be depressing.
- Warm, spicy foods are best. Avoid cold foods and smoothies. To spice up your meals, add spicy warming herbs like cayenne or cinnamon.
- Fresh-squeezed vegetable juice can be a good option to detoxify the body. A physician-supervised cleansing program (known as the best Panchakarma Treatment in Jaipur), could be beneficial.
- Take ginger morning and evening. Boil a 2-inch chunk of organic ginger. Steep for 20 minutes. It is also helpful in Vata’s depression.
- 350-400mg of the herb Ashwagandha each morning and evening. Ashwagandha improves thyroid function. Supplementing the thyroid with ashwagandha is a common adjunct treatment for depression in Western psychiatry. Be aware of Pitta-type depression (see below), since increased thyroid activity can actually worsen agitation. However, Ashwagandha can be helpful for Vata.
- 3x per week, 1 teaspoon dulse, nori, wakame, or any other seaweed. Seaweeds may cause subtle increases in energy, metabolism, body temperature, and depression.
- Consume 20-30mg of the spice daily Safran.
- If you are already taking an SSRI, or any other medication, be cautious and talk to your doctor.
- Do a daily self-massage using a warming oil such as sesame. Massage has been shown to lower cortisol and increase dopamine/serotonin. This makes it an effective treatment for depression.
- Take 120-250mg of the herb each morning Rhodiola.
- If you are taking SSRIs, be cautious and talk to your doctor.
- Consider taking 500-2,000mg/day cardamom. Cardamom can reduce inflammation, congestion, swelling, and mucus throughout your body. It may also help with irritable bowel syndrome. It can also have an indirect effect on depression.
- Avoid binge-watching and excessive internet usage as they promote Kapha accumulation.
- Make sure you clean the house and wash your clothes daily. Make a commitment to social interaction at least once a week. It is vital to take action to improve your vitality.
Pitta Depression is similar to imbalance. This is characterized by anger, frustration, irritability, and impulsivity. This type of depression has a greater risk of suicide due to impulsivity or agitation. This might be referred to as “mixed depression,” which is depression that has manic or bipolar symptoms.
Pitta depression may be treated with general principles of cooling or soothing. These are some of the research-based remedies:
- Daily, twenty to thirty minutes of slow, relaxing yoga. Avoid vigorous exercise and hot yoga.
- Take 20 minutes to meditate every day, perhaps under a tree in the forest.
- For at least 30-60 minutes per day, walk along the shore, lake, or stream. Water cools Pitta.
- Green drinks, fresh fruits, and vegetables can increase alkalinity.
- Cooling foods such as fresh fruits and smoothies should be increased.
- Avoid spicy foods, as they can cause imbalances, Pitta.
- Avoid alcohol while healing and be aware of your surroundings. Pitta is aggravated by alcohol.
- Aloe vera juice may be beneficial to Pitta. A cup of aloe vera juice per day can be cooling and anti-inflammatory. inflammation has been linked to depression in many cases. There is therefore a possibility of an indirect effect on depression.
- Consider taking 400-800mg/day of the herb Shatavari ( Asparagus Racemosus). It has a refreshing effect on Pitta. Ayurveda says that balancing doshas can affect mood.
- Bacopa is another Pitta-balancing herbal with promise for depression. The herb is being investigated for anxiety, ADHD/focus, and memory. To start, you can take 350-400mg per day; if you feel comfortable, increase it to 800mg/day.
- Ginkgo This herb is best known for its neuroprotective properties. Aim for 120-240mg per day. These effects seem to extend (at minimum partially) to the mood.
- If you are taking aspirin or another blood thinner, you should not take this medication.
- Start daily consumption of coriander seed (1 teaspoon/meal) and cilantro (a handful/day). Both are cooling and both can be detoxifying, particularly for heavy metals. The effect is maximized by taking five to ten tablets of chlorella (edible alga)
- You might consider an organized cleansing program that includes liver support herbs.
- Pitta balances with sweet tastes and aromas like roses and other flowers. (Post-partum women who experienced anxiety and depression were found to be more likely to use rose and lavender aromatherapy than those who received regularly. control.) The balance of Pitta and Vata may be achieved by using rose essential oil on the skin or diluting it.
- Ayurvedic herb Arjuna may be used to balance Sadhaka Pita, which is the element of Pitta responsible for emotions. Arjuna is well-known for its ability to treat heart dysfunctions (heart disease, hypertension, and palpitations), as well as emotional soothing. 500-1, 000mg daily.
A person suffering from Vata depressive disorder is often characterized by worry, restlessness, and insomnia. They also have an overdose of the stress hormone cortisol. These people have often pushed themselves beyond their limits or felt pushed to the limit and feel overwhelmed. This is similar to the “nervous breakdown”, which is not a medical diagnosis. In psychiatry Vata depressive disorder is often referred to as a combination anxiety-depressive disorder. This state is marked by a strong ruminative component, which can lead to an inability to shut down the mind.
The key principles to healing Vata’s depression are warming, grounding, and calming. These are some specific suggestions for Vata-type depression:
- Try to do yoga every day for 15-30 mins, then sit down for 15-30 minutes meditation. Vata is helped by routine and discipline.
- Vata’s depression is characterized by loneliness. Make a commitment to at least one activity per week.
- The importance of connection to nature comes from the inherent ungrounded characteristics of Vata. It can be very therapeutic to spend 30 minutes outdoors every day, whether you are sitting on the ground, touching trees, or gardening.
- Increase your consumption of warm and nourishing whole food like soup, kitchari, or baked vegetables. Avoid processed foods like chips and crackers, and eat more cold food (salads, smoothies).
- Two tablespoons of loose Tusi ( Holy Basil) tea should be consumed three to four times per day. You can also take 800-1,000 mg of capsules daily.
- The Western herbal treatment St. John’s Wort This type of depression can be treated with the help of a therapist. Kapha type. St. John’s Wort has bitter and pungent qualities. Bitterness can cause severe side effects. Vata Start with a low dose (300 mg/day). Take it with Kapha The dose of 300 mg twice or three times daily may be sufficient to treat the symptoms. The herb stabilizes prana Vata The aspect of Vata regulates the brain, neurotransmitters, and other aspects of the brain.
- This supplement should not be taken with birth control pills. Because it increases hormone processing in your liver, oral contraception can be rendered ineffective.
- Unless you are a qualified physician, do not take SSRIs.
- Passionflower can be used in combination with St. John’s Wort to make a great supplement. The Vata section includes Passionflower because it calms the nervous system. There is ever-growing evidence to support its use in anxiety. The combination of St. John’s Wort and it can have a synergistic effect, providing greater benefits for anxiety and depression than any one of them alone. This herb has pure Ayurvedic properties and could help Pitta Depression. Use between 400-800mg per day.
- Chamomile can be used to treat depression of the Vata type. Although high doses can be drying, moderate doses have a soothing effect. Evidence-based, it is effective in anxiety. New studies have suggested that it may also be an anti-depressant.
- The jatamansi Ayurvedic herb has been used for years as a Vata balancer. Doses can range from 450 to 1,000 mg/day. It is used to treat anxiety and sleep. It might also have mild antidepressant properties.
- Although Ashwagandha was mentioned in the Kapha section it also serves as an effective balancer for Vata. It is therefore a part of Ayurvedic treatment for Vata and Kapha depressions between 350-800mg/day.
- Gotu kola is beneficial to all doshas. However, the strongest evidence suggests that it can be used with anxiety. Although there have not been any studies on gotu kola’s effects on depression in humans yet, many rodent studies suggest that it may be beneficial. Consider a dosage of 700-1400 mg/day.
- Daily probiotics can be beneficial for all doshas. They are especially helpful for Vata, Kapha, and Pitta. This data is extremely positive and can be even more favorable if certain strains of bacteria are taken. B. longum, L. rhamnosus, L. L. reuteri, and L. There are many helveticus that have been proven to be particularly helpful.
- Turmeric has been well-respected for its proven success in treating depression with doses of 1,500-2,200 mg/day. Use with black pepper. Vata or Pitta may experience irritation, but it is okay to use it temporarily for all doshas.
- Daily self-massage using a warming oil (sesame, almond)
- Promote restful sleep by setting a bedtime at 10 p.m. Ashwagandha and passionflower, tulsi and jatamansi are all good options.
Depression is a gift. It’s a chance to confront your worst thoughts and feelings with compassion and openness. It’s a chance for you to heal and nurture yourself. Transforming depression spiritually involves confronting one’s deepest fears and disappointments. Every case of depression is different, but there is one thing that can help all cases: your love. You can heal if you are open to feeling your pain and making space for it.
Editor’s Note: This article is for educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Before you start any diet, exercise, supplement, or another health program, consult your doctor or any other qualified health provider with any questions or you can visit Anurag Ayurveda and Panchakarma Chikitsa Kendra.
Depression can be treated by taking the most self-affirming actions possible. It is distracting and can delay healing. Be kind to your soul for choosing a difficult life. Respect your soul’s wisdom and vow to follow your own path, even if it is difficult–even with depression.
Depression is your teacher. Understanding depression will help you understand yourself and the world. It takes practice to cultivate happiness. Each day is a challenge that requires constant maintenance. Do not doubt your journey. Incorporate your past choices and values into your current self-perception. This will make you feel strong and cohesive. It is easier to feel empowered now and create a future with a heart at ease. Although the road to peace is difficult and takes time, a heart at peace with a healthy body will find its way.