Lifestyle Changes to Treat Depression
Therapy and medication are the first-line treatments for depression, but they’re not the only effective interventions for this serious condition. Taking a holistic approach to treatment by incorporating lifestyle changes can help you feel better quicker and decrease your chances of experiencing a relapse. Read on to learn about 7 scientifically backed lifestyle changes that can help you beat depression and keep it away.
Exercise
Last week’s blog post was all about the great benefits exercise can bring for mental health, not just depression. In fact, 20 minutes of exercise a day is 1.5x more effective than antidepressants at reducing symptoms of depression (Singh et al., 2023)! However, it’s very common for sufferers of depression to experience fatigue and struggle to find the motivation and energy to work out. If this is you, give yourself some grace - any exercise, even 10 minutes a day, is better than nothing. Walks, stretching, and at-home workout videos can help you get started slowly.
Diet
We all know that what we eat affects how we feel; however, just like exercise, it can be hard to cook healthy meals when you’re depressed and lacking energy. A great way to improve your diet sustainably and slowly is to start by cutting out one item of junk food (i.e. soda) and adding in one whole food (i.e. fruit) a week. Foods high in micronutrients like fruits and vegetables and fatty acids like fish and nuts may be particularly beneficial to support your brain and body during a depressive episode.
Alcohol
Alcohol may relieve symptoms of depression temporarily, but long term alcohol use has been linked to neural and structural changes in the brain and stress on the body. Hangovers can also make your depression worse because your body is sending messages to the brain that it doesn't feel good. And of course, using a substance to ease negative feelings is never a good idea. If you’re worried about your use of alcohol or another substance and have depression, it’s a good idea to speak to your therapist about it or book an appointment with a CAADC (certified alcohol and addictions) counselor.
Smoking
Non-smokers enjoy a 20% reduced risk of depression (“7 Lifestyle Habits…”) and kicking this bad habit not only saves your physical health but can improve your mental health, too. Although we’re not quite sure why smoking is related to poor mental health, some researchers believe that tobacco causes brain changes linked to depressive symptoms.
Screen Time
Having a sedentary lifestyle is a strong risk factor for depression, which is a fact that’s hard to reconcile with the realities of remote work keeping us glued to our screens. A good rule of thumb is to stand up at least once an hour if you work an office or computer job. Cutting down screen time at night also helps regulate your sleep cycle and may help you fall asleep and stay asleep easier. One easy switch to reduce screen time is to read a book instead of watching a show the last hour before bed.
Sleep
Sleep and depression have a close link, as one of the hallmark symptoms of the condition is sleeping too much or too little. You probably already know that sleep is a crucial factor in general health, and studies show that getting 7-9 hours of sleep a night is one of the strongest protective factors against depression (“7 lifestyle habits…”). Too little or too much sleep disrupts the circadian rhythm, hormones, and neurotransmitters, which may be why sleep issues go hand in hand with depression. Aim for 7-9 hours of sleep a night and practice good sleep hygiene like keeping a regular bedtime and saving your bedroom for sleep to help you achieve this benchmark.
Connection
Social connectedness is a human need and often one not being met in cases of depression. Unfortunately, depression makes it harder for us to reach out for support when we need it. Now’s the time to call on friends and family or pick up a hobby like trivia that gets you out of the house and socializing. If all that feels too hard, simply keeping your appointments with your therapist can provide social connection and an opportunity to talk through your feelings. Need an empathetic therapist experienced in treating depression? Give AWC a call today at (248) 413-5865.
References
7 lifestyle habits cut risk of depression by 57 percent, study finds. (2023, September 20). Psychiatrist.com.https://www.psychiatrist.com/news/7-lifestyle-habits-cut-risk-of-depression-by-57-percent-study-finds/
Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., Szeto, K., O'Connor, E., Ferguson, T., Eglitis, E., Miatke, A., Simpson, C. E., & Maher, C. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British journal of sports medicine, 57(18), 1203–1209. https://doi.org/10.1136/bjsports-2022
