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Alternative and Holistic Treatments for Teen Depression

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Natural remedies for teenage depression could be seen as tending to the garden of mental health. Just as plants need sunlight, nutrient-rich soil, and water to thrive, a teen’s mind needs nourishment, movement, and rest.

While the symptoms of teen depression could be eased with natural remedies, they should not be seen as a substitute for professional mental health treatment. People shouldn’t try to treat depression on their own; it is a serious mood condition that can affect a teenager’s mental and physical health in both short and long-term ways.

If you’re concerned about the signs of depression in yourself or someone else, support and guidance are available to you.

Holistic treatments for teen depression

What Are Complementary Therapies for Depressed Teens?

“Complementary” or holistic approaches to adolescent depression are those that wouldn’t typically be classified as “Western” medicine. Many teens find complementary therapies helpful for coping with their symptoms of depression – and they can even ease the side effects of some medications, like antidepressants.

Some popular complementary therapies for depressed teens include:

  • Mindfulness practices for teen depression
  • Diet and nutrition for managing teen mental health
  • Exercise as a treatment for adolescent depression
  • Herbal supplements for teenage depression
  • Acupuncture for adolescent depression

It’s good to be aware that while these complementary therapies can help reduce the signs of depression in teens, they are best used in combination with professional mental health treatment. Depression can be very difficult to manage alone, and its symptoms can worsen over time if left untreated.

Having said as much, we discuss each of these holistic approaches to adolescent depression below.

Natural Remedies for Teenage Depression

The following are the most commonly recognized natural remedies for teenage depression. It’s important to note that not all holistic approaches to adolescent depression are created equally – some may be more beneficial than others. We cover the potential benefits and risks of these approaches in as much detail as possible. 

Just as a reminder, natural remedies for teenage depression work best as complementary approaches to therapy and medication for teen depression. Advice and guidance on these approaches are available from mental health professionals. 

Mindfulness Practices for Teen Depression

Mindfulness is perhaps one of the best-known complementary therapies for teenage depression. There’s even a form of therapy based on its techniques; Mindfulness-Based Stress Reduction (MBSR). Mindfulness meditation has shown to be useful in helping teenagers with depression become more aware of the present moment in open and accepting ways – free from judgment or shame.1

One of the most attractive aspects of mindfulness is the number of ways it can be practiced, as well as how easy it is to build into daily life. For instance, teenagers could choose to practice mindfulness techniques like:

  • Mindful breathing:     Such as deep breathing, “box breathing,” and “4-7-8” breathing. Each of these techniques can calm the nervous system and ease signs of depression.
  • Imagery and relaxation: While being in nature can be a mindfulness exercise by itself, even just looking at or imagining images of relaxing scenes can improve relaxation and ease depression.2
  • Mindful movement: Building mindfulness into exercise can improve a sense of calm and relaxation, such as practicing mindful walking, yoga, or dancing.1

A mental health professional can help support a teenager with depression in building mindfulness techniques into their daily life – complementing the effects of therapy and improving outcomes for the future. 

Diet and Nutrition's Role in Teen Mental Health

Evidence suggests that poor diet can negatively affect adolescents’ mental health. The brain takes around 20% of our calorific intake every day – so if a teenager is eating mostly junk food, then that’s also what they’re feeding their brain. Plus, a teenager with depression might especially need a healthy diet as depression can cause structural and hormonal changes to the brain. Therefore, it makes sense that a balanced, healthy diet could help improve the symptoms of teen depression.3,4

Some advice for diet and nutrition’s role in teen mental health includes:

  • Drinking plenty of water:     The amount of water a teenager should drink depends on their age, weight, and activity levels. A good rule of thumb is that teenagers between 9-13 years of age should drink around eight cups a day, and those aged 14-18 should aim for between 8-11 cups.5
  • Eat at least five portions of fruit and veg daily: Fruit and vegetables are loaded with brain-boosting vitamins and minerals, so try to eat a naturally colorful diet to reduce the signs of depression.6
  • Include whole grains and proteins: Whole grains, especially when unprocessed, as well as lean proteins such as eggs, can keep your brain and body healthy and balance your mood.7

Incorporating this advice and following national nutrition guidelines can be a great way to enhance therapy’s effects on depression in teens. 

Exercise as Treatment for Adolescent Depression

Exercise is considered to be a very beneficial complementary treatment for teenage depression. Studies find that activities such as walking, running, yoga, and strength training are most effective for treating depression – especially when these activities are intense. What’s more, exercises such as these work well alongside other forms of depression treatment, such as therapy and medications. They also may be beneficial for anyone with depression, no matter what type they have or how severe their symptoms.8

The reason why exercise can relieve symptoms of depression so successfully comes down to how it has a ripple effect on the body and mind. It starts by producing natural “feel good” chemicals in the brain, improving sleep, and lowering blood pressure. In time, it can even support nerve cell growth, helping to repair depression’s effects on the brain.9

It’s important to note that exercise’s benefits for easing the symptoms of depression likely aren’t enough by themselves. The majority of research backs up the finding that they work best when used in combination with psychotherapy and antidepressants. 

Further, people with depression may struggle to muster up the energy to exercise. However, exercise doesn’t have to be strenuous to improve the signs of depression. Its effects might be greater when it’s intense, but moving the body, even in gentle ways, can improve depression and help sleep. Start small, for example by doing five minutes of non-strenuous activity, then, over time, work up to 10, then 15, and so on. It helps to pick something you enjoy doing to increase the likelihood that you’ll stick with it. 

Herbal Supplements for Teenage Depression

Certain herbal supplements for teenage depression may be useful in easing its symptoms, but little is known about their long-term effects. Plus, many herbal remedies can interact with prescribed medications in negative ways, potentially weakening the medication’s effects.10

Perhaps the most well-known herbal remedy for depression is St.John’s Wort. Studies that looked at the effects of St.John’s Wort on depression found that, while it may have short-term benefits in treating mild to moderate depression, these results are mixed. Some found that St.John’s Wort had no more of an effect on depression than a placebo.11

Additionally, St.John’s Wort can be dangerous when combined with prescribed medications such as antidepressants and could even worsen mental health conditions like bipolar disorder. Combining St.John’s Wort with certain antidepressants could even lead to a condition called “serotonin syndrome” which is when serotonin levels in the brain become too high and could even be life-threatening.10,11

Other Herbal Supplements for Treating Teenage Depression Include:

Ginseng

Ginseng could potentially alleviate signs of depression, but evidence for this effect is limited. Additionally, certain types of ginseng can cause alertness, which could worsen insomnia in some people with depression. Like St.John’s Wort, ginseng can also interact with certain medications and lead to unwanted side effects.12

5-HTP

5-hydroxytryptophan is a precursor to serotonin, which could improve mood in teens with depression – but evidence to back this effect up is lacking. Plus, taking 5-HTP alongside antidepressants could also lead to serotonin syndrome.10

Chamomile

Chamomile could have meaningful antidepressant properties in that it has a relaxing effect, which could reduce anxiety. Again, these findings are limited.13  

Lavender

Lavender’s relaxing effects have long been recognized in aromatherapy, but there is also some evidence to suggest that it could be a useful complementary treatment for depression. However, like other herbal supplements, lavender’s effect on depression is questionable. Yet it still may be helpful as a sleep aid.14

Saffron

Early research into saffron’s effects on depression seems positive, but as more studies are needed to more thoroughly examine its benefits and risks, it may not be advisable to use it to treat teen depression.15

Overall, the findings from research into herbal supplements for teenage depression only show very small positive effects. What’s more, considering how some of these supplements interact with medications such as antidepressants – sometimes in life-threatening ways – it’s advisable to talk to a mental health professional before trying them. 

Acupuncture for Adolescent Depression

Acupuncture is an ancient Eastern medicine that is gaining recognition for its ability to reduce the symptoms of mental health conditions such as anxiety and depression. It involves inserting thin needles into acupuncture points to improve “flow” and relieve issues such as chronic pain and stress. 

While more research is needed to examine acupuncture’s ability to reduce depression in teens, early evidence is promising. However, as with all natural remedies for teenage depression, acupuncture works best when combined with traditional Western approaches, such as therapy and medication. 

On another note, if you’re considering trying acupuncture for adolescent depression, acupuncture for teenagers is slightly different than that for adults. So it’s important that it’s performed by an acupuncture specialist to get the desired results.16

Art Therapy as an Alternative Treatment for Teen Depression

Art therapy has shown to be helpful in improving teen mental health, sleep, and well-being – and reducing the signs of depression. What’s more, art therapy can be enjoyable for both teenagers and their families, often strengthening the bond in important relationships by providing a shared hobby.17

Teenagers with depression can express their feelings through painting, free writing, working with clay, creating music, or drama. As long as the activity provides an outlet for feelings, it can benefit their mental health. Also, art therapy can be especially useful for teenagers who find talking about their feelings uncomfortable. 
Girl listening to music as a holistic treatment for teen depression

Treatment Options for Teen Depression

Natural remedies for teenage depression can help a teenager improve their mental health in gentle, effective ways. However, they are not a substitute for professional mental health treatment. It can be unsafe to try and treat depression on your own – and certain supplements can have risky side effects. 

A trained therapist can advise you on how to build complementary therapies for depressed teens into your daily life in healthy ways. Plus, they can discuss the most suitable therapy options for your needs with you, including:

Cognitive Behavioral Therapy (CBT)

CBT can help teens with depression to identify and understand their negative thoughts, how to challenge these thoughts, and build healthy ways of coping with them. A cognitive behavioral therapist can also help you incorporate alternative techniques, such as mindfulness, into your routine.

Interpersonal Therapy

Sometimes, problems in relationships can contribute to feelings of depression. Interpersonal therapy helps teens and families work through these issues and figure out how to manage conflict for better mental health.

Eye Movement Desensitization and Reprocessing (EMDR)

Previous experiences, such as trauma, can be a cause of depression. EMDR can help a teen process these experiences in a safe, supportive environment – changing how trauma is stored in the brain. EMDR can also help a teen build positive self-beliefs and cope better with challenges. 

Transcranial Magnetic Stimulation

TMS can be effective in treating treatment-resistant depression. It’s a non-invasive treatment that uses magnetic fields to activate nerve cells in targeted areas of the brain – improving outlook and mood. 

Each of these therapies can be offered as a part of a residential mental health treatment program or outpatient program, depending on a teen’s needs. Plus, many alternative approaches to treating depression, such as mindfulness and exercise, can improve the outcomes of therapy. 

Girl receiving holistic treatments for teen depression

How Mission Prep Can Help

Mission Prep can help you understand holistic treatments for teen depression and how to build them into a professional depression treatment program in healthy, effective ways. We offer residential and outpatient treatment in a variety of locations, supporting teenagers in seeing that they can overcome depression and that they have a bright, promising future ahead.

Contact us today for support and advice.  

References

  1. Rahl, H. A., Lindsay, E. K., Pacilio, L. E., Brown, K. W., & Creswell, J. D. (2016). Brief Mindfulness Meditation Training Reduces Mind-Wandering: The Critical Role of Acceptance. Emotion (Washington, D.C.), 17(2), 224. https://doi.org/10.1037/emo0000250
  2. Norelli, S. K., Long, A., & Krepps, J. M. (2023, August 28). Relaxation techniques. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK513238/
  3. Quirk, S. E., Housden, S., Brennan, S. L., Williams, L. J., Pasco, J. A., Berk, M., & Jacka, F. N. (2014). Relationship Between Diet and Mental Health in Children and Adolescents: A Systematic Review. American Journal of Public Health, 104(10), e31. https://doi.org/10.2105/AJPH.2014.302110
  4. Lachance, L., & Ramsey, D. (2015). Food, Mood, and Brain Health: Implications for the Modern Clinician. Missouri Medicine, 112(2), 111. https://pmc.ncbi.nlm.nih.gov/articles/PMC6170050/
  5. Good Food Is Good Medicine. (2022, July 21). Why it’s important for you to drink water and stay hydrated. UC Davis Health. https://health.ucdavis.edu/blog/good-food/why-its-important-for-you-to-drink-water-and-stay-hydrated/2022/07
  6. Arfirsta Dharmayani, P. N., Mishra, G. D., & Mihrshahi, S. (2022). Fruit and vegetable consumption and depression symptoms in young women: Results from 1973 to 1978 cohort of the Australian Longitudinal Study on Women’s Health. European Journal of Nutrition, 61(8), 4167. https://doi.org/10.1007/s00394-022-02926-8
  7. Tello, M. (2020, January 29). Diet and depression. Harvard Health Publishing. https://www.health.harvard.edu/blog/diet-and-depression-2018022213309
  8. BMJ. (2024). Effect of exercise for depression: Systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847. https://doi.org/10.1136/bmj-2023-075847
  9. Miller, M. C. (2021, February 2). Exercise is an all-natural treatment to fight depression. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression
  10. Galan, N. (2024, December 9). Herbs and supplements for depression. Medical News Today. https://www.medicalnewstoday.com/articles/314421#st-johns-wort
  11. National Center for Complementary and Integrative Health. (n.d.). St. John’s wort and depression: In depth. U.S. Department of Health and Human Services. https://www.nccih.nih.gov/health/st-johns-wort-and-depression-in-depth
  12. Jin, Y., Cui, R., Zhao, L., Fan, J., & Li, B. (2019). Mechanisms of Panax ginseng action as an antidepressant. Cell Proliferation, 52(6), e12696. https://doi.org/10.1111/cpr.12696
  13. Amsterdam, J. D., Shults, J., Soeller, I., Mao, J. J., Rockwell, K., & Newberg, A. B. (2012). Chamomile (Matricaria recutita) May Have Antidepressant Activity in Anxious Depressed Humans – An Exploratory Study. Alternative Therapies in Health and Medicine, 18(5), 44. https://pmc.ncbi.nlm.nih.gov/articles/PMC3600408/
  14. Jafari-Koulaee, A., Elyasi, F., Taraghi, Z., Ilali, E. S., & Moosazadeh, M. (2020). A Systematic Review of the Effects of Aromatherapy with Lavender Essential Oil on Depression. Central Asian Journal of Global Health, 9(1), e442. https://doi.org/10.5195/cajgh.2020.442
  15. Perry, J. C., Banon, E., & Bond, M. (2020). Change in defense mechanisms and depression in a pilot study of antidepressive medications plus 20 sessions of psychotherapy for recurrent major depression. The Journal of Nervous and Mental Disease, 208(4), 261–268. https://doi.org/10.1097/NMD.0000000000001120
  16. Leung, B., Takeda, W., & Holec, V. (2018). Pilot study of acupuncture to treat anxiety in children and adolescents. Journal of Paediatrics and Child Health, 54(8), 881–888. https://doi.org/10.1111/jpc.13910
  17. Blomdahl, C., & Goulias, A. (2024). Art therapy for adolescents with depression: Feasibility and acceptability study in child and adolescent psychiatry. Art Therapy, 1–10. https://doi.org/10.1080/07421656.2024.2309422

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