by Dr Manpinder Singh Sahota

Nearly everyone who reads this article will relate to stress and depression. You may have suffered from stress, anxiety or depression or know someone who is going through a tough time mentally.

Life is becoming more chaotic, more stressful and many more people are suffering from a mental illness but popping a drug like Prozac should not be the first thing you try. There are other ways to combat these conditions.

Your GP may offer you anti-depressants or counselling to deal with depression or anxiety.

I do as well, but I also suggest natural ways one can try to elevate their mood.

I look at anti-depressants as plasters, and plasters are definitely needed sometimes, but too many people are on these pills for far too long.

All drugs can cause side effects. One common side effect of pills like Prozac is indigestion and so you may end up on another pill to counteract that.

These are some of the things I suggest to my patients suffering from stress, anxiety and depression.

Exercise is a wonderful stress buster and obviously has so many other health benefits – aim for 10,000 steps a day, or try swimming, cycling and gym classes.

Nature walks are one of my favourites. Many of us have lost contact with nature and just walking through a beautiful park like Shorne, Jeskyns or Camer country park a few times a week is all that is needed to lift one’s spirits.

Gardening is another where one not only gets to exercise but will be able to connect with Mother Earth. You will very rarely find anyone sad on an allotment.

A few of my patients have had their depression lifted after they have acquired a dog or cat. A dog will force you to take walks in the park but if mobility is a problem a cat is a perfect companion.

I am a huge fan of the mental and physical benefits of yoga. There is a lot of evidence behind yoga and it so good for so many other health conditions as well like osteoporosis. There are yoga classes available at our local leisure centres and Tammy Foster (look up Yoga Xtend on Facebook or go to YogaXtend.com) has recently set up specific yoga classes for mental health.

Tai Chi is great for stress relief and also a great exercise to do especially if you are older, and again there are classes at Cascades leisure centre and Gravesend Methodist church in Northfleet.

It is extremely important to eat a healthy diet and recent evidence has shown a Mediterranean diet full of vegetables, fruit, nuts, fish etc can alleviate depression. At least cut out sugar and junk food as this will definitely affect your mood. We all know the highs and lows of sugar!

Sleep is vital for good mental health. Many insomniacs suffer with depression because their brain does not get the rest it needs daily. Sleep advice includes using blackout blinds, avoiding lights from TV, mobile phones, iPads a few hours before bed, dim bedroom lighting, a glass of warm milk, avoiding caffeine.

Acupuncture is very good for stress as it relaxes your muscles, just like a massage, and gives you that instant relaxation. Most people will get a very good sleep after their first acupuncture session.

Apps such as Headspace are useful for meditation and mindfulness. Also look on YouTube.

Seasonal affective disorder lamps are useful for low moods during winter and autumn.

One simple change is to do more of what makes you happy, whether it be dancing, singing, artwork, or any hobby.

Lastly St John’s wort is a good mild herbal antidepressant, but please speak with a pharmacist if you are on medications.

We live in a society where we try to find a pill solution to everything.

We should try to balance our minds and bodies with the suggestions I have given above.

For me exercise, yoga and connecting with nature allows me to deal with the daily stresses of life.

Life is tough and when it gets too much go for a nature walk, do yoga or deep breathing meditation. If then you still cannot cope please look at livewellkent.org.uk where you can access professional help for mental health issues or go and see your GP. Help is out there.

Dr Sahota is the diabetes and prevention lead for the Dartford Gravesham and Swanley Clinical Commissioning Group, a member of the Kent Health and Wellbeing Board and a Kent County Council obesity champion. He posts ideas on how to stay healthy and happy at Prevention Medical Practice on Facebook.