For many people who suffer from depression, or stress or anxiety, the only way to find relief is by taking antidepressants. Sometimes they help, often they don’t. Here’s five far more effective but wholly natural ways you can use to help you lift the fog of a depressive episode. And unlike a bottle of drugs, you can use these techniques for the rest of your life.

1. Start and end each day in a positive way. Listen to upbeat music, and avoid reading or watching anything too heavy. For example, starting the day by watching an hour-long news bulletin filled with images of war, crime and disasters is not a good way to brighten your mood. Instead, turn off the TV and play some easy-listening music. 70’s disco works for me, as does R & B. Beats watching war and violence over breakfast. Also, try not to listen to heavy music or read something heavy – a horror story for example – before you retire to bed. These are simple techniques to cut down your exposure to negative influences but they are highly effective and will improve your moods very quickly.

2. Take a daily 20-minute “time-out” from the firing line to rest. Turn off mobile phones and pagers, switch off the mind, relax and just enjoy the peace and quiet. Life isn’t about being on a treadmill 24/7. Give your mental well-being a boost by shutting everything and everyone out for 20 minutes and you’ll feel much calmer.

3. Accept change. Change is the one constant in life and refusing to accept change will be harmful. Embrace changes and use them as an opportunity to grow. And remember, change isn’t what causes us problems, it’s how we react to it. You can choose to react positively or negatively. Choose wisely.

4. Try not to assign single negative outcomes to problems. Single negative outcomes are rarely true and will trigger the fear response. Generate multiple outcomes to problems and work towards more positive solutions. Rarely will a single, negative outcome be true and if you take a step back and take your time to assign a meaning, you will generate more positive solutions.

5. Sometimes, it’s hard to cope with life. During these times, the plate is already full. Don’t pile the plate higher by making major, life-altering decisions. Postpone changes at work, relationship commitments, house moves etc. until the plate is less full and control has been regained.

Give the above techniques a try and they’ll bring benefits to your health almost immediately. But they’ll only work for you if you put them to action. Start right now and watch the fog begin to lift.

Until next time.