St John’s Wort, exercise, hypnosis and meditation: how you can stave off depression and start to feel happier, Deana Luchia asks.

Depression is on the increase with more people than ever before turning to drugs such as Prozac and Seroxat – selective serotonin reuptake inhibitors (SSRIs) – to alleviate their symptoms.

Yet for those suffering from mild depression (as opposed to severe chemical imbalances and clinical depression, which require close medical supervision), natural remedies have been proven to be just as effective treatments. Indeed, many doctors now prescribe alternative treatments either alongside or instead of SSRIs for patients who suffer mild depressive symptoms.

Depression can hit at any time and anyone can be affected. (One in four of us will suffer from depression at some time in our lives). While some people just seem more prone to being innately sad than others, depression can be brought on by a change in circumstances – the loss of a job, the breakdown of a relationship, or moving to a new city and feeling isolated.

It can also take hold as a result of the 21st century compulsion we have to take on too much (something always has to give). And there’s also the possibility of developing an acute sadness that seeps in because the world around us seems to be only cruel and violent.

The Germans have a word for this type of depression – weltschmerz or world pain – which describes the discrepancy between how the world is and how we would like it to be.

For years now, one of the most effective natural remedies for mild depression (and anxiety and insomnia) has been St John’s Wort. This herbal remedy has been a godsend for many – German doctors prescribe it much more frequently than Prozac – and unlike SSRIs whose side-effects are commonly weight gain, sexual dysfunction and insomnia, St John’s Wort has few adverse effects.

It’s exercise, however, that has recently been at the centre of the depression debate, with one study finding that regular physical activity was just as effective at treating mild depression as drugs. Exercise releases endorphins which not only work as natural mood-enhancers but also diminish the perception of pain, hence the feeling of euphoria after a long run or work-out.

It’s not necessary to go all out – walking just 30 minutes a day has been proven to significantly lift the spirits. And of course, there are no side-effects aside from a healthier body. While the gym is as good a place as any, exercising in the fresh air increases the feeling of wellbeing. As Ingmar Bergman wisely noted, ‘The demons don’t like fresh air.’

Therapy is also a useful tool when battling the blues, particularly when it’s cognitive behavioural therapy (CBT). CBT works by teaching people how to change the way they think about certain behaviours and situations.

It can help to break negative thought processes that underlie depression. As with all types of therapy, the key is finding the right therapist. Not all are familiar with or practice CBT, so ask a GP for guidance.

Then there’s hypnosis or hypnotherapy. Hypnosis can alleviate depression by improving sleep patterns, increasing someone’s perception of self worth and increasing their motivation for activities.

Hypnosis works by narrowing down someone’s attention which is then focused on appropriate suggestions (on how to make positive life changes) made by the hypnotherapist. There’s nothing of the ‘you are going into a deep sleep’ about it; hypnotism is about moving into a relaxed trancelike state. (Paul McKenna’s I Can Make You Happy CD is a good place to start, if only to gauge susceptibility to hypnosis).

Meditation is also valuable when it comes to tackling depression. Research shows that those who regularly practice meditation are less likely to fall back into repetitive depressive states. Meditation is not easy and for that reason it’s not recommended for anyone suffering from severe depression.

For those with milder symptoms, however, there are two types of meditation that seem to be most effective: Mindfulness Meditation – which is about being fully aware of the present moment (depression is often about being anxious and worried about things that are not actually happening at the present) and Loving Kindness Meditation (one of Buddhism’s most ancient practices), which focuses on being more loving, patient and compassionate with ourselves and others.

In addition to these treatments, there are plenty of smaller things we can do to help stave off the blues. At the end of each day, writing down every thing that has been positive, no matter how seemingly insignificant is known to be helpful.

Getting enough sleep is also crucial. And getting dressed and going outside, smiling at people, talking to strangers, organising activities rather than waiting for friends to finally decide to do something are all effective.

Just as important: ditch the newspapers, the classical music and teary TV dramas for comedy, upbeat music and funny books. Spend time with people who are happy and positive, and avoid those who are negative.

It’s worthwhile remembering that sometimes we can choose to be happy, even if following through with that decision is not always the easy option.