08th May 2025 | By: Manisha Nath
In a world where stress is constant and emotional connection is becoming increasingly rare, depression has emerged as a global concern. According to the World Health Organization (2023), nearly 280 million people suffer from depression worldwide, making it the leading cause of disability. While many rely on therapy and medication to cope—which is completely valid and often necessary—there's growing interest in natural ways to deal with depression that complement professional support.
As a researcher passionate about exploring how internal human strengths help us navigate life’s challenges, I am constantly amazed by the innate resilience of the human mind. And yet, we rarely speak of the quiet miracles it performs every day.
Let’s be honest—depression isn’t caused by just one thing. The biopsychosocial model tells us that our biology, psychology, and social environment all play a role. But when we zoom out, it becomes clear that depression also reflects a deeper disconnect between modern life and our fundamental emotional needs. We live in a fast-paced, hyperconnected world, yet people are feeling more isolated than ever.
This makes me think of R.D. Laing’s powerful words:
“Insanity – a perfectly rational adjustment to an insane world.”
So, does this mean we are becoming emotionally unfit to live our own lives without external help? Not at all. While therapy, medication, and professional support are incredibly important, we also need to recognize and reclaim the natural remedies for depression that already exist within us—our inner strengths.
In my personal experience and academic research, I’ve found positive psychology to be a deeply empowering approach for those navigating depression. This branch of psychology, founded by Martin Seligman, focuses on building resilience, gratitude, meaning, and joy—not as replacements for therapy, but as essential tools in mental wellness.
Seligman said:
“The good life is using your signature strengths every day to produce authentic happiness and abundant gratification.”
In other words, what we’re searching for may already be within us. Our potential for recovery and happiness lies in nurturing strengths like hope, love, curiosity, and purpose. Below, I outline some practical and natural ways to fight depression based on the pillars of positive psychology.
Practices like keeping a gratitude journal, spending time in nature, or enjoying small pleasures—like dancing, painting, or watching the sunset—can help rewire the brain for positivity. This is known as “savouring.” Research shows that savouring positive moments increases optimism and counteracts hopelessness, especially in people with depression (Bryant, 2021).
Ask yourself: When do I feel most alive? Activities that fully absorb your attention—like painting, baking, or gardening—can lead to a mental state called “flow.” Engaging in such meaningful hobbies has been shown to reduce depression symptoms, especially in older adults (Bone et al., 2022).
Depression often creates an existential void—a feeling of emptiness or pointlessness. Viktor Frankl believed that meaning gives us the strength to survive even the darkest times. Volunteering, helping others, or journaling about what matters to you can help fill this void. These actions foster connection and purpose, acting as powerful natural antidepressants.
One of the simplest yet most effective ways to boost your mood is by setting small, achievable goals. Whether it’s going for a short walk or reaching out to a friend, these small victories provide a sense of control and accomplishment that builds momentum.
In the journey to overcome depression naturally, it’s essential to recognize that emotional healing doesn’t always come in big leaps. It often begins with little attempts at life—moments of connection, joy, and quiet strength.
As Sonja Lyubomirsky, author of The How of Happiness, beautifully puts it:
“Happiness is not out there for us to find. The reason that it’s not out there is that it’s inside us.”
Let’s begin by looking inward.