8 Proven Strategies to Combat Depression
Depression is becoming increasingly common, especially among teenagers, who are experiencing higher rates of panic attacks.
Before diving into solutions, let’s first understand the issue. Depression is a real medical condition that impacts both the mind and body, affecting individuals mentally, physically, and emotionally. It’s more than just feeling sad — it affects overall well-being. Here’s what happens:
Mental Effects
- Imbalance of neurotransmitters — Chemicals like serotonin, and dopamine, which regulate mood, and stress hormones, may become imbalanced.
- Increased stress hormones — The body produces more cortisol (the stress hormone), which can contribute to anxiety, fatigue, and inflammation.
Physical Symptoms
- Fatigue and low energy — You might feel exhausted even after resting.
- Sleep disturbances — Insomnia (trouble sleeping) or hypersomnia (sleeping too much) are common.
- Appetite changes — Some people overeat for comfort, while others lose their appetite.
- Body aches and pains — Depression can cause headaches, muscle pain, and digestive issues.
- Weak immune system — Chronic stress can make you more prone to illness.
Emotional Effects
- Loss of motivation — Even simple tasks may feel overwhelming.
- Social withdrawal — Avoiding friends, family, or activities you once enjoyed.
- Increased sensitivity to pain — Depression can make physical pain feel worse.
Effective Steps To Overcome Depression
1- Acceptance: Acceptance plays a huge role in overcoming depression. Denial can stop people from getting the help they need. Accepting your struggles allows you to reach out for support — whether from friends, family, or a professional. Acceptance helps to deal with the emotions and makes it easy to take small steps towards healing. When you accept where you are, you can take practical steps to improve your overall health.
2- Positive Mindset: The miraculous benefits of a positive mindset have been demonstrated by multiple scientific studies.
In traditional Islamic medicine, every disease is curable with a combination of a positive mindset, faith, prayer, cupping therapy, oxygenation, hydration, alkalinity, nutrition, diet, and exercise. A positive mindset can provide more confidence, improve your mood, and may reduce developing conditions such as depression, anxiety, or stress-related disorders. A positive mindset isn’t about pretending everything is perfect — it’s about believing in the possibility of better days and taking small steps to get there.
Ibn ‘Abbas narrated: “I was behind the prophet(PBUH) one day when he said: ‘o boy! I will teach you a statement: Be mindful of Allah(SWT) and He will protect you. Be mindful of Allah and you will find Him before you. When you ask, ask Allah, and when you seek aid, seek Allah’s aid…..” Hadith 2516, Book11, Vol.4
3- Tawakkul: Tawakkul (trust in Allah) can be a powerful source of peace and strength when dealing with depression. It helps shift your focus from worry and hopelessness to faith and surrender, knowing that Allah’s plan is always greater than our understanding. Depression often comes with feelings of helplessness. Tawakkul reminds us that Allah is the best planner. “And whoever relies upon Allah — then He is sufficient for him.” (Qur’an 65:3)
Life is full of tests, but no hardship lasts forever. Allah promises that ease follows difficulty: “For indeed, with hardship [will be] ease.” (Qur’an 94:6) Tawakkul doesn’t mean ignoring medical help — it means combining faith, action, and patience.
4- Physical Exercises: Exercise improves mental health which helps to reduce depression.
- Physical activity increases endorphins, often called the feel-good hormones, which help lift your mood.
- It also enhances neurotransmitters that are often imbalanced in depression.
- Exercise lowers cortisol, which is often high in people with depression.
- Regular physical movement helps regulate our sleep cycle, making it easier to fall asleep and wake up feeling refreshed.
- Exercise activates our body and mind, reducing fatigue and making daily activities feel more manageable.
- Instead of dwelling on negative thoughts, exercise shifts our focus to movement and breath.
- Activities like yoga, meditation, deep breathing exercises, or sports engage our body and mind, offering a mental break.
5- Dehydration: A dehydrated body negatively impacts our physical health and brain function. The brain is 75% water, and dehydration reduces the flow of nutrients and oxygen, making it harder to function properly. When dehydrated, our heart and organs have to work harder, leading to fatigue, sluggishness, and lack of motivation which is common in depression.
Limit caffeinated drinks may cause dehydration. Diuretics in caffeinated drinks may increase urine production, meaning you lose more water. Caffeine stimulates the kidneys, making you urinate more frequently. If we don’t replace the lost fluids, we can become dehydrated over time. Many caffeinated drinks, like soda and energy drinks, contain high amounts of sugar, which pulls water from cells. Caffeine in moderation is fine, but relying too much on coffee or soda can dehydrate our bodies. Balancing enough water is key to staying hydrated and feeling better.
6- Balanced Nutrition: Good nutrition alleviates symptoms of depression. The brain requires specific nutrients to function optimally, and a poor diet can contribute to mood swings, energy loss, and cognitive difficulties. Leafy greens (spinach, kale) for folate and magnesium.
Fatty fish (salmon, mackerel) for omega-3s.
Nuts and seeds (walnuts, flaxseeds) for healthy fats and antioxidants. Whole grains (brown rice, oats, quinoa) for stable blood sugar.
Berries, citrus fruits, and vegetables for antioxidants and vitamin C.
Lean protein (chicken, turkey, tofu) for amino acids and mood regulation. Probiotic-rich foods (yogurt, kefir, kimchi) for gut health, High Fibre probiotics (yogurt, and kefir), and prebiotics (onions, garlic, and bananas)
Talbina for Depression, Anxiety & Stress
The Prophet (PBUH) promoted Talbina in some of the ahadith, Talbina can calm restless hearts and lessen grief during anxiety and depression. It was narrated from ‘Aa’ishah, the wife of the Prophet (P.B.U.H), that if a family member died, the women would gather together and then depart, except her relatives and close friends. She would order a pot of Talbinah to be cooked, then the Talbinah would be poured over it. Then she would say: Eat some of it, for I heard the Messenger of Allah (P.B.U.H) say: “Talbinah soothes the heart of the sick person, and it takes away some of the grief.”
Nabeez -An Energizing Sunnah Drink
Nabeez benefits in strengthening the body and preserving health. Preparing Nabeez drink is as simple as soaking dates in a glass of water and drinking it after 12 hours. When dates or raisins are soaked in a glass of water, it sweetens water and softens the dates. Soaked dates release all the minerals and vitamins that make it easy to digest.
Chamomile tea has long been used as a natural remedy for a variety of health conditions, including anxiety and depression. It is made from the dried flowers of the Chamomilla recutita plant and is known for its calming, soothing properties. Chamomile contains antioxidants that promote relaxation and reduce anxiety. Drinking chamomile tea can have a mild sedative effect, helping to calm the nervous system, which can be helpful for those struggling with stress or anxiety-related depression.
7- Socializing and Networking: Having a strong social support system is essential for managing depression. Surrounding yourself with people who understand your struggles can make a significant difference in how you cope with challenges. A solid support network provides you with emotional, practical, and moral support, which can help you feel less overwhelmed by depression. Positive social connections help you feel valued and seen, which can lift your confidence and sense of self-worth.
8- Hijama Cupping Therapy: Hijama cupping therapy is one of the most successful therapies regarding depression and stress management. The muscles relax and feel energetic and strong as the toxins are removed. For the treatment of depression, the combination of three types of cupping therapy is highly recommended.
Fixed Cupping
Moving Cupping
Wet Cupping
Depression isn’t just “in your head” — it has real effects on your entire body. But the good news is that treatments (therapy, physical exercises, well-balanced nutrition, self-care) can help reverse the effects of depression and anxiety.
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