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6 Lifestyle Changes to Manage the Effects of Depression

Writer's picture: Alexis LionAlexis Lion


Depression is more than just feeling sad; it’s a complex mental health condition that can affect every aspect of your life. Although its effects may vary depending on each individual, some of the more common effects include: persistent feelings of sadness, loss of interest in activities, and a variety of physical and emotional problems. According to the World Health Organization, over 280 million people worldwide experience depression, making it a leading cause of disability globally. Depression can impact relationships, work performance, and even one’s physical health. With the extensive amount of people that it affects on a day-to-day basis, it is important to know how to manage your life with depression and in turn, to reduce its effects that are within your control.


1. Prioritize Physical Health

Engaging in physical activity is one of the most effective ways to combat the effects of depression and a wide variety of other mental and emotional health issues. Activities like daily walks, gentle stretching, swimming, or yoga can naturally release endorphins—our body's feel-good hormones—and reduce stress and its harmful effects throughout our body. Research shows that regular exercise can improve mood, enhance self-esteem, and alleviate symptoms of depression. Most healthcare professionals suggest aiming for at least 30 minutes of moderate activity most days. Remember, you don’t have to run a marathon; even a short walk can do wonders for your mental health!


2. Establish a Nightly Sleeping Routine

Sleep quality also plays a crucial role in managing depression. Poor sleep can exacerbate depressive symptoms and lead to a vicious cycle of fatigue and mood swings. By establishing a nightly routine, this can help signal to your body that it’s time to wind down each night. Start by setting any of your devices to bedtime mode to lower blue light exposure, dim the lights, and create a calming pre-sleep ritual that might include cleaning up, showering, or reading. A consistent sleep schedule helps your body understand when to shut off, leading to better overall energy levels during the day time. Studies suggest that good sleeping habits can help to significantly reduce depressive symptoms.


3. Get Sunlight!

Natural sunlight has a profound effect on our mood. It increases serotonin and dopamine levels, neurotransmitters that contribute to feelings of happiness and well-being. A lack of sunlight can disrupt your circadian rhythm, affecting how your body processes emotions, information, and even pain. Try to spend at least 15-30 minutes outdoors each day, especially in the morning. If you live in a place with limited sunlight, consider light therapy as an alternative to boost your mood and energy levels.


4. Set Realistic Goals and Celebrate Small Wins

When dealing with depression, even small tasks that seem mundane can feel overwhelming. This is why setting realistic, achievable goals is important. Think of the phrase "celebrate progress, not perfection." Acknowledging and celebrating small victories can help boost your self-compassion, self-esteem, and motivation levels. Whether it’s completing a household chore, reaching out to a friend, or simply getting out of bed, take a moment to recognize your achievements. Over time, these small wins can help to build up your self-esteem and mindset, positively influencing your overall perception of self-worth.


5. Build and Strengthen Your Social Support System

Having a strong support system is crucial for mental health. Healthy connections with others can help lift your mood and reduce feelings of isolation and loneliness. If you don’t know where to begin, perhaps start by reaching out to friends or family members that you can trust or see a potential in connecting with. You might also consider joining support groups or hobby groups where you can meet like-minded individuals. Simple interactions, like sharing a coffee or attending a local event, can go a long way in building connections and alleviating feelings of loneliness in the long run.


6. Adopt a Nutritious and Balanced Diet

What you eat significantly impacts your mood, concentration, and energy levels throughout the day. A nutritious and balanced diet can help you feel your best. Gradually implement small, balanced meals that include mood-boosting foods rich in omega-3 fatty acids, such as freshwater fish, nuts, and leafy greens. Don't forget to stay hydrated; even mild dehydration can affect your mood and cognitive functions. Making these dietary changes can contribute to your overall mental wellness and improve your ability to cope with depression.


Conclusion

Managing depression requires a holistic approach that encompasses various lifestyle changes. By prioritizing physical health, establishing a sleep routine, soaking up sunlight, setting realistic goals, building social connections, and adopting a nutritious diet, you can take significant steps toward improving your mental health. If you’re finding it hard to manage on your own, consider seeking help from a therapist or counselor. Remember, these lifestyle changes not only benefit you individually but can also contribute positively to society as a whole. Your mental well-being matters, and taking these steps can lead to a brighter, healthier future.


References

Depression and Sleep: Understanding the Connection. Johns Hopkins Medicine.

Motturi, G. Depression. World Health Organization. 

Noetel, M., et al. (2024, 14 February). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. The BMJ. 

Wang, J., et al. (2023, 14 June). Association Between Sunlight Exposure and Mental Health: Evidence from a Special Population Without Sunlight in Work. PubMed Central.

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