Positive lifestyle changes that depressed people should make

It’s well known by now that making certain lifestyle changes can help improve mood and overall well-being.

I started exercising again, establishing a sleep schedule, and concentrating on the positives instead of what’s not going my way, which notably enhanced my mood.

While these changes aren’t a substitute for professional treatment, they can complement therapy and medication.

Here’s what works:

1. Exercise regularly
   

• • Why it helps

Physical activity has been shown to increase endorphins (feel-good hormones) and lower inflammation, which is linked to depression. This makes it one of the best natural ways to stave off or improve depression.

Exercise also promotes brain-derived neurotrophic factor (BDNF), a protein that supports brain function.

• • Evidence

• • • A meta-analysis found that exercise notably reduces depressive symptoms, with moderate-intensity exercise being particularly effective (Schuch et al., 2016).

• • • Aerobic exercise (walking, jogging, swimming) and resistance training both show benefits (Craft & Perna, 2004).

• • How to implement

• • • Aim for 30-45 minutes of moderate exercise, 3-5 times per week.

• • • Activities like brisk walking, yoga, swimming, or cycling can be helpful.

2. Improve sleep hygiene

• • Why it helps

Poor sleep can worsen depressive symptoms, and insomnia is a common issue in people with depression.

Good sleep hygiene improves mood regulation.

Waking up and going to bed at the same time each day helped me fall asleep without waking up as frequently during the night, improving my energy and mood.

• • Evidence

• • • Studies show that sleep deprivation negatively impacts emotional processing and mental health (Baglioni et al., 2011).

• • • Cognitive-behavioral therapy for insomnia (CBT-I) is an efficient treatment for sleep-related depression (Manber et al., 2008).

• • How to implement

• • • Maintain a consistent sleep schedule (even on weekends).

• • • Avoid screens and blue light exposure 1-2 hours before bed.

• • • Create a relaxing bedtime routine, such as reading and meditating.

• • • Reduce caffeine and alcohol intake, especially in the evening.

3. Eat a nutrient-dense diet
   

• • Why it helps

The gut-brain connection is crucial to mental health.

A diet rich in whole foods, omega-3s, and antioxidants can decrease inflammation and support neurotransmitter function.

• • Evidence

• • • A randomized controlled trial found that a Mediterranean-style diet reduced depressive symptoms in adults with major depressive disorder (Jacka et al., 2017).

• • • Omega-3 fatty acids (found in fish, flaxseeds, and walnuts) are beneficial for mood regulation (Grosso et al., 2014).

• • How to implement

• • • Eat more fruits, vegetables, whole grains, nuts, seeds, and lean proteins.

• • • Include omega-3-rich foods (salmon, chia seeds, walnuts).

• • • Reduce ultra-processed foods, sugar, and trans fats.

• • • Stay hydrated and limit alcohol consumption.

4. Practice mindfulness and meditation

• • Why it helps

Mindfulness assists in regulating emotions and reduces overactivity in the default mode network (DMN), which is linked to rumination and mental disorders.

I started practicing deep breathing for 5-10 minutes each day, which helped to ease my anxiety and relax.

• • Evidence

• • • A meta-analysis found that mindfulness-based cognitive therapy (MBCT) drastically reduces depressive relapse rates (Kuyken et al., 2016).

• • • Meditation has been shown to cut stress and increase gray matter in the brain (Hölzel et al., 2011).

• • How to implement

• • • Try 10–20-minute mindfulness meditation daily (apps like Headspace or Calm can help).

• • • Use deep breathing techniques like box breathing or diaphragmatic breathing.

• • • Engage in mindful activities such as journaling, yoga, or nature walks.

5. Build social connections
   

• • Why it helps

Social isolation can worsen psychological issues, while meaningful social interactions boost temperament and resilience.

• • Evidence

• • • Strong social support is linked to lower rates of depression and improved mental health (Holt-Lunstad et al., 2010).

• • • Loneliness has been found to increase stress and inflammation (Cacioppo et al., 2015).

• • How to implement

• • • Make time for friends, family, or support groups (even virtual connections help).

• • • Consider volunteering since helping others has been shown to improve attitude.

• • • Join hobby groups or classes to meet like-minded people.

6. Get sunlight and vitamin D

• • Why it helps

Sunlight exposure aids in regulating circadian rhythms and serotonin concentrations.

• • Evidence

• • • Seasonal affective disorder (SAD) is linked to lack of sunlight, and light therapy is an effective treatment (Lam et al., 2006).

• • • Low vitamin D levels are associated with increased depression risk (Anglin et al., 2013).

• • How to implement

• • • Spend at least 20 minutes in natural sunlight per day.

• • • Consider using a light therapy box in the winter months.

• • • Take a vitamin D supplement if levels are low (check with your doctor).

7. Reduce stress and set realistic goals
   

• • Why it helps

Chronic tensions raise cortisol levels, which can worsen mood difficulties.

Managing stress successfully can lead to better emotional regulation.

• • Evidence

• • • Stress management techniques (relaxation training, breathing exercises) have been shown to lessen depressive symptoms (Varvogli & Darviri, 2011).

• • How to implement

• • • Use stress-reducing techniques like yoga, journaling, or progressive muscle relaxation.

• • • Break large tasks into smaller steps to avoid being overwhelmed.

• • • Learn to set boundaries and say no when necessary.

8. Limit alcohol and avoid drugs

Why it helps

Although many enjoy being tipsy, alcohol is a depressant, and substance use can worsen depressive symptoms.

Although drinking alcohol helped me feel better in the moment due to not caring about my problems, it always made me feel worse the day after.

• • Evidence

• • • Alcohol use disorder is strongly linked to increased depression risk (Boden & Fergusson, 2011).

• • • Heavy drinking can shrink serotonin readings and impair emotional regulation (Gilman et al., 2008).

• • How to implement

• • • Reduce alcohol consumption (stick to moderate drinking guidelines or abstain).

• • • Avoid recreational drug use, particularly stimulants or depressants.

9. Engage in activities that bring joy
   

• • Why it helps

Doing things you enjoy can activate the brain’s reward system and increase positive emotions.

• • Evidence

• • • Behavioral activation therapy (engaging in enjoyable activities) is a proven treatment for depression (Cuijpers et al., 2007).

• • How to implement

• • • Reintroduce hobbies or creative activities (painting, playing music, gardening).

• • • Spend time in nature, which has been shown to reduce stress and improve mood.

In addition to the lifestyle changes already listed, numerous more evidence-based strategies can help manage and improve depression.

These additional approaches focus on brain health, behavioral changes, and self-compassion, all of which have been supported by scientific research.

10. Engage in cognitive-behavioral techniques (CBT) and self-compassion practices

• • Why it helps

Cognitive-behavioral therapy (CBT) techniques help people reframe negative thought patterns, while self-compassion promotes emotional resilience.

• • Evidence

• • • CBT is one of the most effective treatments for depression, often as effective as medication in mild to moderate cases (Butler et al., 2006).

• • • Self-compassion reduces rumination and improves emotional well-being (Neff & Germer, 2013).

• • How to implement

• • • Use CBT-based journaling to challenge pessimistic notions (“What evidence supports this thought?”).

• • • Practice self-compassion by treating yourself with the kindness you would show a friend.

• • • Try CBT-based apps like Woebot or Moodfit for structured guidance.

11. Try cold exposure therapy (cold showers or ice baths)
    

• • Why it helps

Cold exposure activates the sympathetic nervous system and increases norepinephrine, which plays a role in mood regulation.

I take the occasional cold shower in the morning, which aids in waking me up.

• • Evidence

• • • A small study found that cold showers can reduce depressive symptoms, likely due to their impact on the nervous system (Shevchuk, 2008).

• • • Exposure to cold increases endorphin levels, similar to exercise (Janský et al., 1996).

• • How to implement

• • • Take a cold shower for 30–90 seconds at the end of your regular shower.

• • • You can gradually work up to ice baths (if comfortable) for 3-5 minutes.

12. Practice gratitude and positive psychology exercises

• • Why it helps

Gratitude shifts focus away from adverse reflections and rewires the brain to recognize affirmative experiences.

• • Evidence

• • • Practicing gratitude improves mood and lowers depressive symptoms by raising serotonin and dopamine (Emmons & McCullough, 2003).

• • • Writing three things you’re grateful for daily can substantially boost well-being (Seligman et al., 2005).

• • How to implement

• • • Keep a gratitude journal and write 3-5 things you’re grateful for each day.

• • • Use gratitude meditation to reflect on positive aspects of your life.

13. Engage in intermittent fasting or time-restricted eating
    

• • Why it helps

Fasting influences brain chemistry and may support brain health by increasing BDNF levels.

• • Evidence

• • • Time-restricted eating has been shown to improve mood and mental clarity, possibly due to its effects on gut health and inflammation (Mattson et al., 2018).

• • • Fasting can cut down depressive signs in some people by stabilizing blood sugar levels (Harvie & Howell, 2017).

• • How to implement

• • • Try a 12:12 or 16:8 fasting schedule, such as eating between 12 PM – 8 PM.

• • • Avoid processed foods during your eating window for maximum mental benefits.

14. Engage in purpose-driven activities (Ikigai)

• • Why it helps

Having a sense of purpose is linked to better mental health and reduced depression.

• • Evidence

• • • A study found that having a strong sense of purpose leads to lower rates of depression and longer life expectancy (Boyle et al., 2010).

• • • People who engage in volunteering and goal-driven activities experience higher life satisfaction (Thoits & Hewitt, 2001).

• • How to implement

• • • Figure out activities that make you feel fulfilled and energized.

• • • Volunteer, mentor, or engage in work that aligns with your values.

15. Use aromatherapy and essential oils
    

• • Why it helps

Certain scents have a calming and antidepressant effect on the brain.

• • Evidence

• • • Lavender essential oil has been shown to ease anxiety and depression (Kasper et al., 2010).

• • • Citrus scents like lemon, orange, and bergamot can enhance attitude by stimulating serotonin production (Komori et al., 1995).

• • How to implement

• • • Use an essential oil diffuser or apply diluted oils to your wrists.

• • • Try lavender or bergamot oil before bed for relaxation.

16. Engage in creative expression (music, art, writing)

• • Why it helps

Creative activities provide emotional release and help control temperament.

Listening to upbeat music lifts my mood whenever I’m feeling down.

• • Evidence

• • • Music therapy has been found to shrink depressive symptoms and increase dopamine (Maratos et al., 2008).

• • • Art therapy provides an outlet for emotions and enhances self-expression (Stuckey & Nobel, 2010).

• • How to implement

• • • Play an instrument, paint, or engage in creative writing.

• • • Sing or listen to uplifting music to shift your mood for the better.

17. Try laughter therapy and humor
    

• • Why it helps

Laughter releases endorphins and slashes stress hormones like cortisol.

• • Evidence

• • • Watching comedies and engaging in laughter therapy has been found to ease depressive symptoms (Gelkopf et al., 2006).

• • • Laughter helps with motivation and mood regulation by increasing dopamine (Mora-Ripoll, 2010).

• • How to implement

• • • Watch comedy shows or funny videos daily.

• • • Engage in activities that make you laugh, like social games or improv.

18. Spend time with animals (pet therapy)

• • Why it helps

Animals provide companionship and increase oxytocin, the “bonding hormone.”

• • Evidence

• • • Pet therapy lowers mental strain and depression in clinical settings (Marcus et al., 2013).

• • • Interaction with animals increases serotonin and dopamine levels (Odendaal & Meintjes, 2003).

• • How to implement

• • • Spend time with a pet or visit an animal shelter.

• • • Consider therapy animals if experiencing serious loneliness.

There are still a few more yet less commonly discussed, scientifically supported strategies that can help improve depression by focusing on neuroplasticity, gut health, sensory stimulation, and behavioral activation.

19. Engage in neuroplasticity-boosting activities (brain training)
    

• • Why it helps

Neuroplasticity refers to the brain’s ability to rewire itself.

Activities that challenge the brain promote cognitive flexibility and resilience against depression.

• • Evidence

• • • Activities that stimulate new neural connections, such as learning new skills, improve cognitive function and reduce depressive symptoms (Vance et al., 2010).

• • • Brain training programs have improved mood, executive function, and motivation (Lampit et al., 2014).

• • How to implement

• • • Learn a new skill, such as a musical instrument, a new language, or a hobby.

• • • Play cognitive games like chess, Sudoku, or brain-training apps (Lumosity, Elevate).

• • • Engage in novelty-seeking behaviors, like exploring new places or trying different cuisines.

20. Improve gut health with probiotics and fermented foods

• • Why it helps

The gut-brain axis plays a meaningful role in regulating our temperament.

A healthy gut microbiome supports serotonin production and lowers inflammation.

• • Evidence

• • • Probiotics (especially Lactobacillus and Bifidobacterium) can reduce depressive symptoms and anxiety (Messaoudi et al., 2011).

• • • A high-fiber diet promotes gut bacteria that produce short-chain fatty acids, which reduce inflammation and protect against depression (Dinan & Cryan, 2017).

• • How to implement

• • • Eat fermented foods like yogurt, kimchi, sauerkraut, kefir, miso, and kombucha.

• • • Consume prebiotic foods like garlic, onions, bananas, and asparagus to feed good gut bacteria.

• • • Consider a high-quality probiotic supplement (look for strains like Lactobacillus rhamnosus).

21. Increase magnesium intake
    

• • Why it helps

Magnesium is essential for neurotransmitter function and can decrease symptoms of depression and anxiety.

• • Evidence

• • • Magnesium supplementation has been found to rapidly improve depressive symptoms, even in serious cases (Tarleton et al., 2017).

• • • People with depression often have lower magnesium levels, which affect serotonin production (Eby & Eby, 2006).

• • How to implement

• • • Eat magnesium-rich foods: spinach, pumpkin seeds, almonds, dark chocolate, and avocados.

• • • Take a magnesium supplement (magnesium glycinate is well-absorbed and less likely to cause digestive issues).

• • • Epsom salt baths provide magnesium absorption through the skin.

22. Engage in somatic therapy (body-based practices)

• • Why it helps

Somatic practices help release stored emotional trauma and regulate the nervous system, which is often dysregulated in depression.

• • Evidence

• • • Somatic therapies, such as TRE (tension and trauma releasing exercises), reduce depressive symptoms (Berceli, 2005).

• • • Practices like bioenergetics, shaking exercises, and EMDR (Eye Movement Desensitization and Reprocessing) are efficient for trauma-related depression (Shapiro, 2014).

• • How to implement

• • • Try shaking exercises (letting your body tremble to release stored tension).

• • • Engage in breathwork techniques like Holotropic or Wim Hof breathing.

23. Optimize your circadian rhythm with morning light exposure
    

• • Why it helps

Getting natural light early in the morning aids in regulating melatonin and serotonin, which impact our attitude and sleep.

• • Evidence

• • • Bright light therapy (notably so in the morning) cuts down depressive symptoms as effectively as antidepressants in some cases (Golden et al., 2005).

• • • Morning sunlight resets circadian rhythms, improving sleep quality and energy levels (Roenneberg et al., 2013).

• • How to implement

• • • Spend 20–30 minutes outdoors in the morning.

• • • Open curtains immediately after waking to let natural light in.

24. Use tactile stimulation (weighted blankets and touch therapy)

• • Why it helps

Weighted blankets and touch-based therapies activate the parasympathetic nervous system, promoting relaxation.

• • Evidence

• • • Weighted blankets reduce cortisol and anxiety, potentially improving mood (Ackerley et al., 2015).

• • • Massage therapy heightens serotonin and dopamine, reducing depressive symptoms (Field et al., 2005).

• • How to implement

• • • Use a weighted blanket (10-15% of body weight) during sleep.

• • • Try self-massage or professional massage therapy.

Conclusion

Lifestyle changes can make a sizable difference in managing depression, but they work best alongside professional treatment. You can click this link to find out what I think every person living with depression should do if you’re interested.

These supplementary evidence-based lifestyle changes can enhance mental resilience and complement traditional treatments like therapy and medication.

Each strategy targets a different aspect of brain health, from neuroplasticity to inflammation reduction to sensory regulation.

Join our forum and Facebook

Please consider joining our forum and Facebook if you enjoyed reading this and would like to chat with like-minded peers about anything depression related.

It would certainly go a long way toward making my dream of creating a thriving, supportive community a reality!