Blue Monday: 14 natural anti-depression solutions to restore morale

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Meditation
How can meditation help not to be depressed? “It’s about welcoming your thoughts, but letting them pass, as if you were watching a boat go by, but you don’t get on it! This avoids the ruminations that feed the depressionindicates to Top Santé Gaëlle Piton, expert in meditation in full presence. One trains one’s mind to return to the here and now by taking as anchor a support such as breathing, or sounds.“Don’t jump right into 30-minute meditations, start with a few minutes. Books, apps, courses: it’s up to you to find your method.

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Sophrology
Sophrology will use the body to work on the mind. “Relaxing the body relaxes the mindexplains Gaëlle Piton, also a sophrologist. By reconnecting with one’s body image, one’s sensations, one understands that one can transform one’s state“. But also, to regain energy and self-confidence. To induce this state of relaxation, there is a very simple tool: breathing. To get started, the sophrologist offers us a small dynamic relaxation exercise: the exercise of the verticality, to be practiced standing.

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Omega-3s
Renowned for protecting the cardiovascular system, omega-3 fatty acids have established antidepressant effects, and stabilize emotions that tend to yo-yo. You can eat more fish, especially canned sardines and mackerel. We also bet on nuts and hazelnuts, even if the fatty acids from plants are a little less well assimilated. Or every day 1 tablespoon of flaxseed oil, in addition, or oily capsules of omega 3 extracted from cold sea fish.

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St. John’s wort
St. John’s wort is one of these “solar” plants, effective against depression and mild to moderate depression. Finally, it is consumed during the day, either in the form of capsules with guaranteed levels of active substances (2 at 4 p.m. then 1 at bedtime) or vials (1 in the evening). It does not act very quickly (count 3 weeks) and is to be consumed 6 weeks in a row, before a 2-week break and a new cure if necessary. St. John’s wort nevertheless has the disadvantage of exposing to the risk of interaction with many drugs and there is also a risk of photosensitivity. It is also strongly contraindicated in pregnant women, breastfeeding women, in case of allergy and bipolar disorders.

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The griffonia
Griffonia is a medicinal plant native to West Africa that contains 5-HTP, a precursor of serotonin (cerebral neurotransmitter strongly involved in mood regulation). This makes it a natural antidepressant which has the advantage of being effective quickly: improving morale, but also reducing early awakenings (those which, around 4 or 5 am, lead to rumination) and food compulsions. To be taken in the form of capsules (dosed at 50 mg of 5-HTP each), or mother tincture: 2 capsules (or 30 drops) at 4 p.m. and as much in the evening at bedtime, which makes it possible to monitor the natural secretion of serotonin which rather takes place at the end of the day. We continue for 3 weeks a month, with a one-week break, as long as necessary. Please note, griffonia is contraindicated in pregnant and breastfeeding women, in case of allergy and history of carcinoid tumors and small intestine.

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saffron
Bad mood or sadness that clearly sets in the days before the period? Premenstrual syndrome (or PMS) can be greatly relieved with saffron. The easiest way is to consume it in herbal tea or in capsule. However, it remains quite expensive and, to moderate the price, capsules of standardized extracts dosed at 30 mg of safrana l (its active compound) can be used: 1 capsule around 4 p.m. and 1 in the evening for one week per month (from appearance of signs of PMS) or on demand. Another advantage: cardioprotective effects, which makes it an interesting solution for the polymedicated elderly person with cardiovascular disorders and mood disorders.

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Lemon balm
Lemon balm. Ruminations, grief, anxieties and dark thoughts often affect our “second brain”, causing spasms and intestinal cramps. By soothing the mind and driving out (mild) depression, but also by gently re-harmonizing the relationship between stomach and brain, lemon balm is the anti-nervousness of choice. It is easily used in herbal tea: 1 tablespoon of leaves in 20 cl of cold water, boil for 3 minutes, cover and let infuse for 10 minutes, drink at lunchtime and in the evening after meals.

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Bergamot
Bergamot. This essence (extracted from the zest of this small citrus fruit) is a real natural antidepressant that puts you in a good mood! The easiest and most pleasant way to use Citrus bergamia is to take 1 drop orally every morning, by placing it directly on your black tea bag (it dissolves in it), which makes up a real tea. Earl Grey.
Throughout the day, you can also inhale it from a bottle or a handkerchief as soon as your mood drops. Very effective, it can be taken every day for the long term.

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Marjoram
Marjoram. Very fragrant, its essential oil is euphoric and soothes the rises of aggressiveness. It is deposited on a handkerchief or on the wrists (which will then be rubbed against each other): 2 drops, to be inhaled for a long time, enclosing the eyes, 3 or 4 times a day.

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Ylang-ylang
Ylang-ylang. It is the essential oil of women, particularly recommended if the depression is associated with hormonal fluctuations of the cycle or with the fall of female hormones at menopause. It soothes emotions, improves mood, calms ruminations and promotes letting go, It is used sparingly (1 drop on the wrist, to breathe), often associated with one of the two previous essential oils (1 drop for 2 drops of bergamot or marjoram) and diffuse cold for 5 to 10 minutes, 1 to 3 times a day.