African Americans carry a heavy burden when it comes to depression because they are less likely than Caucasians to seek mental health services or to receive proper diagnosis and treatment. They are also more likely to have depression for longer periods, resulting in greater disability, according to journeytowellness.com. When it comes to treating depression, the quick fix is taking anti-depressant pills. Taking these pills can make your situation worse because you can become addicted to them to the point that you can’t function without taking them. They are drugs just like any form of illegal drugs out there. It doesn’t matter if they are prescribed because they can still have the same adverse effects. Here are some holistic approaches to treating depression, according to healthviva.com.

1. Change The Way You Respond To Bad Situations
Stop using phrases like ‘It’s all my fault,’ ‘I’m not good enough,’ ‘It’s not going to work out,’ ‘I knew things were going to go wrong’ or ‘I can’t do anything about it.’ Instead, take charge of the situation and start looking for ways to free yourself from it immediately. Always ask yourself – is this something I can deal with, something I must put up with or just turn a blind eye to? It is this key decision that’ll boost your confidence and keep the smallest signs of depression at bay.

2. Work To Stabilise Your Life At Home As Well As At Work
Some typical reasons for depression are unstable relations at home, an uncooperative spouse, a forever angry boss and a lousy job that doesn’t pay too well. So what you must do here is look for ways to make these problems seem simpler. And, undoubtedly the best way to go about it is to talk it all out – let your spouse, boss, children, parents and everybody who is a reason for your worries know what you are going through, that you do not like the way it’s going and that you’d like it to be some other way. Discuss the matter so as to reach a mid-point which satisfies you and the other party as well.

3. Stop Baring Yourself To Hassles That Tend To Repeat Themselves
So what could it be? Anything that reinforces itself each day – it could be an abusive spouse, in-laws, parents or something else. Repeated mental discomforts tend to kill our logical reasoning and thinking abilities. Try to pay less attention to things that happen repeatedly – they’ll anyway not stop happening if you pay more attention, will they?

4. Look For An Understanding Counselor
An understanding counselor can be an important element of your journey to recovery. He is the one who induces change and the entire process of healing. So make sure you have that someone by your side who understands you, empathizes with you and not just treats you like another diseased bag of bones.

5. Don’t Try To Punish Yourself
Inspect yourself for self-destructive behavior. It is often noticed that people under depression resort to punishing themselves physically to get over the pent-up frustration that comes from not speaking up. Even if you notice the slightest sparks of violence, do not shy away from confiding it into your therapist or somebody who is close to you.

6. Give Yourself Time
Don’t rush. What you must realise is that the process of recovering from depression is slow and time-consuming. Recovery is a continuous process that demands whole-hearted efforts and a positive attitude towards life. Learn to congratulate yourself for whatever small positive changes you’ve been able to bring into your life each passing day.

Here are supplements that you can take to help with depression as well, according to ForHarriet.com:

St. John’s wort.

A number of clinical trials have proven that St. John’s wort is effective for treating mild depression and anxiety. It may take about three weeks for St. John’s wort to start making a difference in your mood and overall disposition. However, once you become accustomed to the herb, you may find that the natural medicine helps with stomach upsets, gives you a more restful sleep, and can even aid in your weight loss efforts.

Vitamin B12.

Foods like red meat, beans, and eggs are rich in vitamin B12, which is necessary to promote brain function and elevate the mood. B12 also improves your concentration and clarity of thought, so you’ll be better able to verbally express your feelings. And sometimes, venting your frustrations is all you need to feel better. If you’re not getting enough B12 in your diet (a problem many vegetarians and vegans face), take a supplement each day with a meal.

Gingko biloba.

Gingko biloba is an herb that is known for improving memory. This is due to the supplement’s ability to supply more blood to the brain, and this also helps to put you in a good mood. Gingko can also help to stabilize blood sugar levels; when the body’s blood sugar is out of whack, this can lead to severe mood swings and manic depression. Taking a capsule or two of gingko biloba daily can make it easier for you to focus on difficult tasks at work, and keeps your stress level from rising too high in challenging situations.