Depression is a common mental health condition. According to the National Institute of Mental Health, over seven percent of American adults experienced at least one major depressive episode in 2017.
As a serious condition, depression can affect your thoughts and behaviors, leading to withdrawal from life, and a loss of hope, energy, and ambition. When you’re feeling depressed, it may seem impossible to turn things around, but there are numerous steps you can take to improve your mood and make progress toward recovery.
Here are 11 effective ways to help manage depression, including medical treatments, lifestyle changes, and daily habits to help alleviate symptoms and support your recovery journey.
- Use Antidepressants Antidepressants, especially modern SSRIs and SNRIs, are proven to be effective in treating depression. These medications work by increasing serotonin and norepinephrine levels, neurotransmitters that regulate mood, making it easier to overcome negative thoughts and feelings.
Research shows that 40 to 60 percent of people using antidepressants notice symptom improvement within six to eight weeks. Modern antidepressants also lower the risk of relapse. Learn more about antidepressant options and how they work by consulting with a healthcare provider.
- Consider Psychotherapy Psychotherapy, or talk therapy, involves working with a mental health professional to address negative thought patterns and behaviors. Techniques such as cognitive behavioral therapy (CBT), interpersonal therapy, and problem-solving therapy are commonly used to treat depression.
Therapy provides tools to identify the root causes of your depression and develop strategies for improvement. Combining therapy with medication may enhance results, especially for moderate to severe depression.
- Exercise Regularly Exercise is one of the most effective ways to combat depression, with some studies showing it can be as beneficial as antidepressants. Regular physical activity, even at low intensity, can decrease depression symptoms and improve your mood.
Aim for 15 to 30 minutes of moderate-intensity exercise, like brisk walking or cycling, five days a week. Incorporating strength training twice weekly can also boost your physical and mental well-being.
- Get Outside Spending time outdoors and getting sunlight can positively impact your mood by increasing serotonin levels. Aim for 10 to 15 minutes of daily sun exposure, whether through a walk, a jog, or simply enjoying your morning coffee outside. In colder months or regions with limited sunlight, consider using a light therapy device to counter seasonal affective disorder (SAD).
- Eat a Balanced Diet Maintaining a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help reduce depression symptoms. Research shows that nutrient-dense foods are associated with a lower risk of depression, while diets high in processed foods, sugary snacks, and saturated fats may increase the risk.
- Seek Support From Family and Friends Isolation can worsen depression. Reaching out to family and friends can provide emotional support and faster recovery. Stay connected through regular visits, phone calls, or video chats. Spending quality time with loved ones can boost your mood and strengthen your relationships.
- Make Time for Hobbies Depression often reduces interest in activities you once enjoyed. Re-engaging with hobbies, whether playing an instrument, painting, or hiking, can help restore a sense of pleasure and accomplishment over time.
- Prioritize Sleep Depression is linked to sleep disturbances, such as insomnia or excessive sleeping. Aim for at least seven hours of sleep per night by maintaining a consistent sleep schedule, limiting caffeine, and practicing good sleep hygiene. Quality sleep can improve mood and overall mental health.
- Manage Stress Stress is a common trigger for depression. Manage stress by staying physically active, planning your time effectively, reducing alcohol intake, and engaging in relaxation techniques like meditation. These strategies can also help with anxiety and other mental health challenges.
- Challenge Negative Thoughts Depression often involves cognitive distortions, such as assuming the worst or filtering out positive information. Learn to identify and challenge these thought patterns by questioning their validity and seeking alternative, more balanced perspectives.
- Focus on Small Steps Recovery from depression is a gradual process. Start with small, manageable changes like taking a short walk or making healthier meal choices. These small steps can build momentum and lead to significant improvements over time.
Depression is a serious condition, but recovery is possible with the right strategies and support. By taking proactive steps, you can improve your mood and work toward a healthier, happier life.