Depression. It can be a difficult subject to talk about and even read about as we feel misunderstood or lack the faith to believe there can be any other way. Depression is one of the most common mental illnesses worldwide, affecting approximately 300 million people and at least 17 million people in the United States alone. Depression is responsible for not only the exiting of one’s life through suicide, but the exiting of participating in life. Depression causes more than just sad symptoms of the mind, it creates overwhelm, anxiety, lack of self-confidence and skill, and chronic pain in those who experience it. It affects families with children who live with one or both parents of depression, and affect their chances of experiencing depression in their adult lives. Women, men, children, teenagers and the elderly are all susceptible to depression. Woman are especially seen as suffering with depression considering their life experiences include being pregnant and delivery a child, being a stay-at-home mother or juggling work and children and going through menopause. Depression also has a significant economic impact and is the leading cause of disability worldwide. It is also one of the most common reasons individuals seek out integrative or complementary therapies and providers, especially if they are feeling unheard in the doctor’s office and given a mere paper with another medicine prescribed. Surely, we want a better way.

Sattva - the mind at work in depression

This is the mental health and orientation of an individual; the strength of the mind and how it affects the person in the environment he or she is in. The mind reflects three natures: Sāttvic, Rājasic, Tāmasic and is reflected in the nature of the choices the person makes and their intent.

Sāttvic people have a more minimalistic existence, are aware of their self-evolution, help to provide an environment for others to evolve, who are generally content and live in the moment, and are not always in a transactional mode in. They can be the quiet yet impactful leaders of our day.

Rājasic people are the builders, drivers and doers in society and are influenced by people. Rajas generates activity that is often in a transactional state, concerned with the outcome rather than the journey.

Tāmasic people usually live a more self-centered and thus stagnated existence where nothing matters beyond their own physical and material comfort and exhibit a certain heavy air to the spaces they occupy. Tamas is considered inertia in the universe yet not all of tamas is plain inactivity. Even with the tamasic nature of sleep, there is much going on that is necessary for health. Periods of tamas are sometimes and it is only human for us to experience phases of tamas every once in a while.

Work - the intent of our actions

The professions we keep does not always reflect an indivudals sattva or mental nature. Intent. It is the intent of what we do and how we do what we do that identifies the nature of our mind.

For example, when a spiritual person focuses on spreading good news and creating likeminded communities, he is using more of his rajasic nature. Alternatively, when a person does more religious activities than he does “earthly” ones, it does not necessarily make him sāttvic.

Another example is of a writer or a student who enjoys writing or studying for his own joy and understanding, sharing without thinking of the outcome may be more sāttvic in his mind. Yet, one who writes to be a best- seller or to brag on how many degrees he has would be rajasic living.

Many times we will see a simple person, housewife, farmer, etc. who lead sattvic lives of discipline and devotion and are shown the way to self-realization. This is an example to remind us never to judge from activity alone but from the intent of the heart/quality of the current mind.

Impact on health -

Our mind is our life and affects how we live, think, feel, express and perceive in our every day. Āyurveda admonishes us to manage our energies to balance life is the biggest use of our energies is the mental health of our being and the mental noise of negative self-talk, reliving the past, or worrying about the future that has not yet come. If we want stability and strength of mind, we must not only get rid of the slush, but must input goodness, practice it and address the drain of energy we may be practicing every day in order to revitalize life.

Prajñā (intelligence) directs our mind and emotions and determines how we accomplish life tasks. The strength of prajñā is to be assessed for its role in disease generation in the mind.

Psychological Perspectives of Ayurveda

Managing depression is possible. As someone who has lived around a mother who was diagnosed with clinical depression, was on anti-depressants and disability my entire childhood, and later went on to becoming addicted to opioids for body pain, I can testify to the deep rooted effects of depression. Later in life, my mother’s depression would effect myself, carrying in my mind and body a sort of residue of my upbringing. Yet, I stand here today to testify to the healing power of natural and gentle living. Depression does require time, focus, and effort on multiple levels, but management of it is very much possible. You do not need to live in bed or avoid social gatherings. You can experience life again. Working with an ayurvedic professional can bring you the healing you are seeking.

Here are five key gentle steps that can provide a useful foundation for bringing balance to your mind-body system that works so hard for you to thrive:

1. Accept yourself exactly where you are—You are not something broken to be fixed. You are an incredible individual with talents, hopes and dreams like the rest and you deserve to enjoy your life. Depression often stems from something missing emotionally in life, trauma, or ill health. Your reason for experiencing depression is unique and special. Try to not seek the past for answers but trust that things are as they are for a reason, even if you do not understand it. Whatever this means to you.

2. Live Consciously of your mind and heart—Think about what you are thinking about. So often we allow our mind to lead us when we should be teaching ourselves a new habit - lead your mind. This is a learned skill that anyone can learn. Be mindful of your emotions throughout the day. This could mean catching a stream of negative self-talk and substituting more supportive affirmations (classic cognitive therapy and pratipaksha-bhavana in ancient yogic philosophy). It could also mean changing what you are doing (behavioral therapy can be very helpful with working with an ayurvedic professional).

3. Honor yourself— Honor yourself by living gently - gentle thoughts, gentle actions. Honor yourself through your thoughts and actions. Many times we live in such a way that it doesn’t seem right or it feels like we are missing something. It usually comes from not honoring the truth of your own personhood, your likes and dislikes, your unique journey. The question, “What do I need (right now)?” is important. Take action to follow things that feel aligned with your authentic yes. Say no to things that feel uncomfortable in your body or heart.

4. Own your life— Own your actions that have brought you to where you are and release others whose actions may have affected you. Your time to heal and to shine is right now. There is not going back. There is only going forward. Learning this helps us to never use our energy to blame other people for our lack of happiness or success. This is not a judgment on yourself. We do not judge ourselves, we only observe, accept, and use lessons as fuel to drive forward. Remember: You need challenges to develop specific strengths, which are the stepping stones for spiritual growth. In turn, you can help others in similar situations.

5. Live holistically— Holistic means to view your body and mind and soul as one entity where all parts are connected and therefore every thing affects everything else. In honoring this reality, view negative traits in yourself and others as part of great strengths. In having these thoughts, go forward in learning how you can give more attention to the holistic nature of yourself through diet and lifestlye.

Ayurvedic Perspectives

Ayurveda teaches health through its identification of the three doshas or energies within all living things, including the human body. Vata, pitta, and kapha are present in us as the very reason life happens within us. When the doshas are imbalanced, we experience symptoms and when ignored, disease presents itself. For foundational ayurveda, click here. There are many things that can be going wrong within any individual and this includes very much the environment in which one grew up in. From a treatment perspective, Ayurveda places depression as a kapha imbalance whose qualities are heavy, sad, and stagnant. Low energy, poor mood, loss of zeal in life, hopelessness, and reduced movement are part of the official criteria psychiatrists use to diagnose depression. These symptoms are all aggravated kapha symptoms, which suggests that the correct kapha balance of that particular person needs to be restored in most cases of clinical depression.

Yet, depression is more comprehensive than this. Sattva sara or the mental health of an individual is highly explored in an ayurvedic assessment. The qualities of the mind are sattva, rajas, and tamas with the qualities of harmony, activity, and inertia, respectively. Ojas or vitality fed through nutrition and thus proper tissue development are assessed to find imbalances that need correcting. Subtly, three are different types of depression corresponding to the three doshas of vata, pitta, and kapha. Those whose primary constitution is of a particular dosha may show imbalances more easily in that dosha, where depression may be deriving. It can also be that an indivdiual is affected of a different primary dosha that is out of balance.

Kapha Depression

Kapha is the building and binding energy within our body and within plants. For this discussion we will discuss its affiliation with depressive symptoms. Kapha is associated with lethargy, sleep, slow movement, less motivation, despondency, and ama (toxicity). It is the most common and longest-lasting types of depression due to it’s slow nature. Treatment approaches vary by individual but generally would require an increase in movement, a reducing of ama or toxins in the body, both through simple lifestyle changes and enhancing ojas (vitality) through nutrition. For most people this could look like:

• Twenty minutes of daily yoga (especially Sun Salutations)

• Twenty minutes of being in nature daily (walking outside at a moderate pace is greatly beneficial)

• Eat a vegetarian diet consisting of cooked, warm and moist vegetables while eliminating all processed foods and refined sugars (including alcohol, which is a depressant).

• Eat warm, spicy meals. Reduce cold food and smoothies. Add pungent, warming herbs such as ginger, cayenne and cinnamon to meals.

• Panchakarma cleaning program supervised by an experienced ayurvedic practitioner.

• Drink ginger tea each morning to stimulate agni, digestive fire, before a meal(cut and boil a 3-inch piece of organic ginger. Steep 5 minutes.) Also helpful for vata depression.

• Take 350–400 mg of the herb ashwagandha morning and night. Ashwagandha enhances thyroid function considered as a standard adjunct treatment for depression in Western psychiatry. For someone with primary pitta dosha or pitta depression (see below), this may not be recommended as increased thyroid activity could make symptoms worse. Ashwagandha is helpful for Vata, however.

• Consume 1 teaspoon dulse, nori, wakame, or other seaweed three times per week. Seaweeds can cause a subtle increase in energy, metabolism, and body temperature with a possible slight reduction in depression wherever there is kapha dominance or aggravation.

• Add some pinches of saffron to some warm milk before bed. Saffron is a neurotransmitter that plays a role in how we feel and is shown in research to increase dopamine levels. Warm milk before bed will help to promote a restful sleep. Use caution/discuss with your physician if on SSRIs.

• Perform a daily self-massage called abhyanga with a warming oil, such as sesame or coconut oil if feeling warm. Massage is known to reduce cortisol levels and increase serotonin/dopamine, making it a useful practice for depression when done consistently.

• Consider increases your use of cardamom in meals and can also be used in warm milk before bed. Cardamom indirectly helps depressoin through reducing inflammation and congestion.

• Avoid binge-watching, excessive internet use, and similar sedentary activities, as these promote kapha accumulation.

• Stick to a daily routine that includes waking at the same time every morning and going to bed at the same time every night. This change alone can be a world of difference in how you feel. Creating passions for yourself is important to believing in your ability and feeling you are part of the whole. Get up, make the bed, bathe, and get dressed daily. Set some commitments for social interactions every week.

Pitta Depression

Pitta imbalances and pitta depression have similarities. Pitta is primarily responsible for all the transformation that happens in the body include transforming food into nutrients. Pitta depression will express as agitation and irritability, even prone to anger and resentment. These are all imbalances of the mind that can be corrected through conscious effort of mindfulness practices being supported through diet and lifestyle. Frustration and impulsivity are hallmarks of pitta depression. Those who have a pitta constitution are more prone to a pitta type depression, same goes for all the doshas. There is a higher risk of suicide with this type of depression due to the impulsivity and agitation. In modern psychiatry, this is considered a “mixed depression” (depression symptoms blended with manic or bipolar symptoms) or an “agitated depression.” This condition may be more common in a person who has been diagnosed with bipolar disorder.

Pitta needs to be coaxed and cooled, and pitta depression is no different. Being gentle with oneself is very important. Consider the following:

• Twenty to thirty minutes of slow, restorative yoga daily. Avoid hot yoga and excessively vigorous exercise as this only increases pitta dosha further. We want to calm pitta dosha.

• Meditate daily, possibly under a tree in nature. Begin with one minute and work towards 15 minutes daily.

• Walk in nature every day and bring the senses to sounds of the feet walking or the rustling of trees, leaves, wind, water, or streams.

• Increase alkalinity by consuming more cooked greens and green vegetables.

• Consume cooling drinks at room temperature, such aloe vera (one cup per day) coconut water and use cooling spices such as mint, fresh cilantro, and fennel seeds.

• Avoid spicy food or excess use of garlic, green chilis, chili powder, and fermented foods, which imbalances pitta.

• Eliminate alcohol. Alcohol is acidic, which aggravates pitta and deranges the mind in excess quantities.

• Consider taking 400–800 mg/day of the herb shatavari or get a shatavari ghrta (decocted herbal ghee, 1 tablespoon daily with warm water) (asparagus racemosus). This is a cooling herb that helps to balance pitta dosha. In Ayurveda, balancing the doshas is what makes a large impact on mood.

• Bacopa - a pitta balancing herb studied for schizophrenia, ADHD/focus, memory, epilepsy, and anxiety. 350–400 mg/day to start; work up to 800 mg/day, if well tolerated. Best to consume these herbs in a custom choorna or herbal blend rather than taken alone. Herbs taken in isolation tend to be too strong and exacerbate problems rather than heal them. Taking herbs together has a synergistic effect in the body.

• Ginkgo - another cooling herb known for its neuroprotective benefits. 120–240 mg/day is enough. Again, taken in a herbal blend is best. Do not take if you are on a blood thinner, including aspirin, or if you have been diagnosed with a bleeding disorder.

• Daily consumption of one handful of cilantro and 1 teaspoon of coriander seeds blended together with some water. Cooling and gently detoxifying. 6-8 chlorella (edible algae) tablets optimize the effect. Consume for one week on, one week off.

• Consider panchakarma, including liver support herbs.

• Sweet tastes and fragrances such as rose and lavender balance Pitta.

• Arjuna - ayurvedic herb helpful in balancing sadhaka pitta, subdosha of pitta that controls emotions. Has an emotionally soothing effect. Consume in a choorna or 500–1,000mg/day.

Vata Depression

Lastly, vata dosha is the wind and air element that is responsible for all of the movement within our body including our heart beat and circulation as well as getting nutrients from our food to where they need to go. Vata imbalanced shows itself as worry, restless, cannot sleep and feeling ungrounded or spacey. A person with vata depression often will have an overload of cortisol stress hormone. These individuals will feel they have pushed themselves beyond their limits, but still pushing themselves a little bit more until they crash. Overwhelm and having emotional breakdowns are often at the seat of these diagnoses. It is only for their desire to do everything and everything all at once. In psychiatry, vata depression is thought of as a combined anxiety-depressive disorder; an inability to shut off the mind.

Ground the mind, warm the body, and calm the senses are what vata imbalances need. Some specific recommendations for Vata-type depression are:

• 15- minutes of gentle moderate paced yoga, followed by 10 minutes of seated meditation. Routine and discipline are important for Vata.

• Commit to a social activity every week if possible. Loneliness is common in Vata depression.

• Walk in nature every day to ground vata dosha (make it feel like you have a place, you belong). Consider sitting on the ground, touching a tree, or getting your hands on some herbs or soil in gardening. Very therapeutic.

• Consume warm soup, kitchadi, and stewed cooked vegetables made with plenty of good quality oil, especially lubricating and digestion enhancing ghee. Eliminate dry, processed food (popcorn, chips) and eliminate cold foods (raw salads and smoothies).

• Every morning and evening drink tulsi (holy basil) tea (1-2 tablespoons of loose tulsi in a cup of water)

• St. John’s Wort can be helpful but is bitter and pungent for vata. Small doses of 300 mg/day may be okay. See how you feel. Can be used for kapha depression as well in higher doses depending on the individuals symptoms. St. John’s Wort supports prana vata, the main subdosha of vata that governs neurotransmitters. Do not take this supplement with birth control pills. It can render oral contraception ineffective because it speeds up hormone processing in the liver. Do not take if on an SSRI, unless under the guidance of an experienced physician.

• Passionflower is calming to the nervous system, and can be combined with St. John’s wort for a boost effect. Supports anxiety. Paired with St. John’s Wort, the effect is synergistic: greater benefit for both anxiety and depression than either used alone.

• Chamomile tea before bed.

• Ashwagandha between 350–800 mg/day. Best to be blended with other herbs.

• Gotu kola of 700–1,400 mg/day. Best to be blended with other herbs.

• Turmeric taken with black pepper on a spoon of honey daily for one week on one week off.

• Practice abhyanga - daily self-massage with a warming oil (sesame or almond).

• As with all the doshas, sleep at consistent times, before 10 p.m., using ashwaghanda or cardamom into warm milk to support this. Passionflower, tulsi, and jatamansi supplements.

Spiritual Perspectives

Look at depression as an opportunity to face your darkest feelings with open trust and understanding with the little girl or boy inside. A chance to take care of yourself and heal. So many of us live a life without pause, without contemplation, never attaining any spiritual height. Those who struggle with depression, not matter how mild or clinically chronic, are faced with a unique chance to experience a certain liberation in life. Reflecting on personal choices, disappointments, fears and traumas, each of us are unique. Yet, we all have something in common - our own love. Be willing to open your heart to your own experiences in life and create a nurturing space for feelings to evolve. This is the beginning of healing.

If you suffer from depression, take the most lofty self-affirming action possible and commit to it. Wishing to be somewhere else other than the body in which your suffering is coming from, is only a distraction and ultimately delaying to healing. Be proud of yourself for choosing to live your life, no matter how challenging. Honor yourself and your inner wisdom by devoting yourself to walking your unique path, even through depression.

Depression can be the teacher to understanding it will teach you about yourself and the world. Creating happiness is a practice and required an everyday maintenance. Do not doubt your journey, rather combine your prior choices and your current sense of self into feeling strong and capable. Feeling empowered will make it easier to create a future you love.

If you would like support in your mental health through an Ayurvedic lense, connect at contact@restoredsattva.com or schedule a healing consultation here.

*Editor’s Note: The information in this article is intended for your educational use only; it is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.