Habits for depression

Easy Hacks to Ease Depression

Medically Reviewed by Michael W. Smith, MD on August 20, 2021

Sometimes you need a mental lift. There are some simple steps you can take to build a “happiness habit” that may help get you through a tough spell. These pick-me-ups aren’t meant to replace treatment for serious depression, acute anxiety, or other clinical issues. If you need help, tell your doctor or a trusted friend or family member.

It just sits there doing nothing. And that’s the problem. Studies have found that when you’re surrounded by stuff, the visual chaos goes straight to your brain. It distracts you and gets in the way of your ability to process info. Other research has shown a cluttered home amps up the stress hormone cortisol, especially in women. Make a plan right now to banish or sort your clutter. Then call a charity to set a date for pickup.

It doesn’t have to be a spree for fancy electronics or a new designer wardrobe. Sure, the something nice can perk you up for the moment. But research shows the real magic of so-called retail therapy is the sense of control you have over your environment when you make your own choices. So try a little smart shopping to help snap you out of short-term sadness. Just make sure your picks fit your budget, too.

The fastest ticket out of a bad mood is still the simplest: a riveting read. Studies have linked reading to improvements in depression symptoms, as well as mental flexibility and brain function. Make sure it’s a pleasure read -- not the news, your computer manual, or even your latest book club pick. Find a book you’ve wanted to check out or a juicy magazine. Sock away at least 30 minutes every day to read in peace.

In one study, college students who chilled for just 10 minutes with a good-natured dog or cat had sharply lowered cortisol, a major stress hormone. Many college campuses have started “pet-to-de-stress” programs. You don’t need to be in school to get these warm fuzzies, though. Spend extra quality time with your own pet, or volunteer at a shelter or adoption event to make some new furry friends to cuddle and play with.

Yes, classical music can relax you and ease tension. But what if your listening tastes are more high-energy? An Italian study found quick tempos can help calm you, too. It just happens when the music stops. After listening to fast-paced songs, the subjects’ blood pressures and heart rates mellowed. So whether your jam is Mozart or classic rock, crank it up.

A healthy dish can banish the blues, with fast and lasting results. One study looked at young adults with diets rich in fruits, veggies, and lean meats over just a few weeks. They reported less depression than a group that didn’t eat as well. Studies have shown that the Mediterranean diet, which counts grains and olive oil as staples, can ease depression in older adults. (Exercise and sharing meals are key parts of this diet, too.)

To practice this ancient Chinese healing art, you press certain spots on your body to release tension. It can lessen anxiety and improve your blood flow. Try this simple move called yin tang, which refers to the middle point between your eyebrows. Sit back and relax. Place your thumb or forefinger between your brows. Press in small, gentle circles for 5 to 10 minutes. Repeat several times during the day. 

“Flow” is your state of mind when you do something that challenges and fulfills you, without too much pressure on your performance. Note the highlights of your day or week. When did you feel “in the zone”? Hint: Passive entertainment like bingeing a TV show or playing computer games aren’t flow. Think dancing, cooking, painting, even housecleaning -- pursuits that absorb you and put your worries aside. Make plenty of time for them.

Ecotherapy explores how quality nature time eases stress, anxiety, and depression. A 2015 study found people who take nature walks have lower activity in the parts of the brain where negative thoughts can spool. Start with a stroll close to home or an easy trail for about a half-hour several times a week. If you’re game, build up to longer-term “forest bathing” (the Japanese take on nature immersion). It works if you take a friend, too.

Even if you’re stuck inside or the weather’s crummy, natural stimuli can have a similar calming effect. A study found that it can lift your spirits to listen to nature sounds and even just look at pictures of pretty outdoor settings or dream destinations. Researchers think it’s the literal “outside” focus that can bust a mental funk by taking your mind off negative things.

In the ever-evolving world of electronic mental health tools, you never need an appointment. An app on your smartphone can’t diagnose or treat a condition like depression or anxiety. But it may make you aware of your emotions, which can help you manage them. You can download uplifting podcasts, audiobooks, and apps for pick-me-ups while you drive, wait in line, or take a walk.

When you feel down, it’s easy to think others should know how you feel. But you need to be the one to keep the lines open. Make time for friends and family. Offer to help them out when you can -- some research suggests it can be more uplifting to give support than to get it. And while some experts say it’s best to meet up in person, don’t hesitate to draw on electronic tools like Skype, online chat, and texts to stay close if needed.

Whether you get tickled by silly videos of people falling down, witty British comedy, or a friend who tells hilarious stories, find the things that make you laugh. Humor essay books, funny podcasts, or jokes from magazines are great sources, too. Studies show laughter -- and the distraction it brings -- is one of the best mood lifters around.

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SOURCES:

Stanford University: “A Clean, Well-Lighted Place: How less clutter can reduce stress. ”

The Journal of Neuroscience: “There Is a “U” in Clutter: Evidence for Robust Sparse Codes Underlying Clutter Tolerance in Human Vision.”

Journal of Consumer Psychology: “The Benefits of Retail Therapy: Making Purchase Decisions Reduces Residual Sadness.”

Journal of Consulting and Clinical Psychology: “Three-year follow-up of bibliotherapy for depression.”

Brain Connectivity: “Short- and Long-Term Effects of a Novel on Connectivity in the Brain.”

Cortex: “‘Shall I compare thee’: The neural basis of literary awareness, and its benefits to cognition.”

Aera Open: “Animal Visitation Program (AVP) Reduces Cortisol Levels of University Students: A Randomized Controlled Trial.”

Heart: “Cardiovascular, cerebrovascular, and respiratory changes induced by different types of music in musicians and non‐musicians: the importance of silence.”

PLoS ONE: “A brief diet intervention can reduce symptoms of depression in young adults -- A randomised controlled trial. ”

American Psychiatric Association: “New Research: Adherence to Mediterranean Diet and Reduced Risk of Late-Life Depression.”

Memorial Sloan Kettering Cancer Center: “Acupressure for Stress and Anxiety.”

Mental Health America: “Create Joy and Satisfaction: The 10 Tools.”

Harvard Medical School: “Sour Mood Getting You Down? Get Back to Nature.”

American Psychological Association: “Manage Stress: Strengthen Your Support Network.”

mHealth: “Do mental health mobile apps work: evidence and recommendations for designing high-efficacy mental health mobile apps.”

SAMHSA’s National Helpline | SAMHSA

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SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.
Also visit the online treatment locator.

SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

Also visit the online treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.

The service is open 24/7, 365 days a year.

English and Spanish are available if you select the option to speak with a national representative. Currently, the 435748 (HELP4U) text messaging service is only available in English.

In 2020, the Helpline received 833,598 calls. This is a 27 percent increase from 2019, when the Helpline received a total of 656,953 calls for the year.

The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.

The service is confidential. We will not ask you for any personal information. We may ask for your zip code or other pertinent geographic information in order to track calls being routed to other offices or to accurately identify the local resources appropriate to your needs.

No, we do not provide counseling. Trained information specialists answer calls, transfer callers to state services or other appropriate intake centers in their states, and connect them with local assistance and support.

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Assures teens with parents who abuse alcohol or drugs that, "It's not your fault!" and that they are not alone. Encourages teens to seek emotional support from other adults, school counselors, and youth support groups such as Alateen, and provides a resource list.

After an Attempt: A Guide for Taking Care of Your Family Member After Treatment in the Emergency Department
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For additional resources, please visit the SAMHSA Store.

Last Updated: 08/30/2022

How to protect yourself from depression: 10 good habits

October 12, 2016 Health

The best tactic against depression is to stay ahead of the curve. While no one is completely immune from this mental disorder, there are simple steps you can take to help prevent depression from setting in.

1. Do what makes you happy more often

What do you enjoy doing the most? How long have you been spending time doing something you really enjoy? Doing what you love is the most popular type of cognitive therapy that reduces the risk of developing depression and helps fight it. The more positive moments you experience, the happier you feel as a person. nine0003

What to do . Each of us has our own preferences. For example, try to be outside more often by jogging or walking with your pet. Or spend more time in the community. Closeness to nature and communication with other people are antidepressants with proven effectiveness.

2. Keep in touch with loved ones

It can be difficult to find time to call friends or family members, and you begin to lose touch with loved ones. But realizing the benefits of communicating with loved ones will make you reconsider your behavior. Connecting with those you truly love is a powerful remedy for depression. nine0003

What to do . It is very important to maintain close relationships, and not the illusion of friendship. Invest more time in trusted people whom you have known for a long time. And spend less on those who are not credible.

3. Don't Focus on Problems

Negative thoughts can get stuck in our heads, forcing us to focus on problems. As a result, our mood and mental well-being suffer. But it is important to see in front of you not only the negative, but the whole reality as a whole. nine0003

What to do . When a negative thought begins to consume you, do everything to block it. You can use meditation and yoga for this. Such practices help control the body and thoughts - this is exactly what you need.

4. Concentrate on internal goals

It's good if you set goals for yourself. Especially if their achievement requires some effort. Moreover, studies show that we become happier if we focus on internal goals. That is, those that satisfy our own psychological needs, and are not dictated by the requirements of others. nine0003

Examples of internal goals are self-acceptance and fitness for fun. External goals are aimed at receiving rewards from others and achieving recognition. These include fame and financial success.

What to do . When choosing goals, ask yourself why you want to achieve them. Decide whether they are external or internal, and give preference to the latter.

5. Try to be realistic

Our mood depends on the perception of reality. People are most often divided into optimists and pessimists, but where are the realists then? Being last means seeing the situation from the outside and assessing it as a cold-blooded observer. Perhaps you even consider yourself as such, when in fact you only notice the bad. nine0003

What to do . When you feel upset about something, think about it like a realist. Perhaps you will see that everything is not as bad as it might seem at first.

6. Eat right

When people are sad or depressed, they tend to binge on unhealthy high-calorie foods. It is very important to exclude it from the diet, because foods high in fat and sugar can increase the tendency to depression by more than 50%.

What to do . Choose ingredients rich in B vitamins like sunflower seeds, green peppers, brown rice, and spinach. Also eat nuts, salmon, and other foods with omega-3 fatty acids. Don't forget eggs, dairy, vegetables, fruits, and grains. All of the above increase resistance to depression.

7. Move more

We usually feel better after exercise, don't we? This is because physical activity has a positive effect on brain biochemistry. Exercise increases resistance to anxiety, depression and other conditions that develop under the influence of stress. Exercise also helps you relax and sleep better at night, which protects against insomnia, one of the causes of depression. nine0003

What to do . Start with 30-minute breaks for physical activity. They will support the level of the hormone of happiness, endorphin, and relieve symptoms of depression. You don't have to train yourself for a marathon. Enough to walk in the fresh air. When you don't know where to start, just go outside.

8. Relax More Often

It's no secret that emotional release is an effective stress reliever. In a relaxed state, it is easier to focus and organize thoughts, which can be difficult for people who are depressed or anxious. nine0003

What to do . There are many ways to take a break from worries. Choose the most suitable. If you like to walk in nature, go on another hike. If you prefer water, spend the whole day on the beach. Among other things, meditation and yoga help to relax.

9. Keep a sleep schedule

We all feel better after a good night's sleep. It helps the brain recover and prepare for the day ahead. Our mood and the results of mental work depend on the quality of sleep. nine0003

What to do . Make a schedule and try to stick to it. A person should sleep about 6-8 hours a day. Therefore, go to bed earlier than usual when you know that in the morning you will also have to get up early. If you find it hard to wake up in the morning, learn to be an early riser.

10. Help Yourself by Taking Care of Others

The above was about how you can help yourself. But you can also improve your well-being by taking care of others. People who help others are less likely to suffer from depression. nine0003

What to do . Try to take care of people or animals. It doesn't have to be big gestures or huge commitments. In the fight against depression, even small contributions can play a role.

22 easy-to-miss signs of depression

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Man among men Know thyself

Depression creeps up on the sly and often becomes apparent only when it is too late. This is more than sadness and rivers of tears. This is a constant numbness that never goes away, and even trying to do what you love does not bring relief. nine0003

How to recognize it? As a rule, many do not realize what is happening to them. It is useless to ask, no one will give a definite answer. At the same time, a number of features indicate a depressive state. Perhaps by learning more about them, you will get some idea about the people affected by it.

1. Talent and excessive impulsiveness

Don't misunderstand - unreasonable sadness and detachment do not yet speak of rare giftedness. However, there is a correlation between impulsivity and a high risk of developing depression. nine0003

Some experts believe that the feelings and sensations of talented people are sharpened to such an extent that they are practically unable to resist negative emotions and, among other things, find fault with themselves too much.

2. Supersensitive defense mechanisms

Depressed people build impenetrable walls around themselves. Their reluctance to talk about troubles makes them keep others at a decent distance.

Gradually, they learn to masterfully hide emotions and develop powerful defense mechanisms so that no one asks uncomfortable questions. From the outside, they look quite cheerful and energetic. People around do not even notice that a loved one is in trouble, and when its signs become obvious, it is too late to help. nine0003

3. Feeling abandoned

Depressed people find it difficult to let someone into their lives. They don't want to be seen in such a terrible state. There is another reason: in the rare cases when they decide to open up, acquaintances are removed from them.

Such people sooner or later come to the conclusion that in time they will be abandoned by everyone. In addition, they create a false belief that depression only repels people, which means that it is necessary to keep it a secret so that others continue to communicate with them. nine0003

4. Strange eating habits

Depressed people often lose their sense of the middle: they either eat too much or don't eat at all. Sudden fluctuations in weight are a very alarming signal, and you need to intervene before it gets worse.

Changes in eating behavior should be of concern as it is manageable. Depressed people may deliberately ignore hunger cramps or consume food in incredible amounts. In addition, it has been proven that unhealthy foods, such as sweet or fried foods, cause the release of serotonin. This neurotransmitter elevates mood and reduces anxiety, which is why it becomes a kind of drug for those suffering from depression. nine0003

5.Sleep disorders

Sleeping too much or not enough sleep is an extreme characteristic of depression. The body is out of sync, the brain does not know how to react to failure, and releases melatonin either too much or not enough.

Normal sleep is the most important condition for mental and physical health. But the fact is that the mode of work and rest can also be controlled. Having regained control over at least one aspect of their life, a person feels a surge of strength, even if he thinks that he is not in control of the situation at all. nine0003

6. Obsessive thoughts

Depression makes one go deeper and deeper into oneself. The whirlpool of reflection and emotions is addictive, every trifle is diligently analyzed in vain attempts to understand “how it would be if…”

The head is so full of thoughts about the past that there is no room for current events in it. The endless scrolling of cause-and-effect relationships often leads to the fact that really important things fall off the schedule or are completely forgotten. It is important for loved ones to be patient and not demand an immediate return to reality, otherwise the person will close completely. nine0003

7. Showy independence

Depressed people believe that no one cares about them. They categorically do not accept outside help, because they want to maintain the illusion of complete control over the situation.

Many consider self-confidence to be a good quality, but in fact it is detrimental to the psyche. The desire to always and in everything rely only on oneself exhausts one's strength. Even satisfaction with independently performed work does not save: such people do not leave fatigue and a feeling of loneliness. nine0003

8. Constantly expecting the worst

Depressed people always expect the worst. Instead of remaining optimistic and trying to see a glimmer of light among the clouds, they pre-set up for a dysfunctional ending.

You may be told that this is a realistic attitude to life, but if the expectations are mostly negative, something is clearly wrong. It may be time to have a heart to heart talk, but if the depressed person refuses, it's best not to push.

9. Rescue rituals

When depressed, it is often necessary to adhere to a strict routine: in this way, the same feeling of control is maintained. Even if a person is taking medication and undergoing psychotherapy, he still follows certain rituals so as not to lose the right direction.

Activities can be quite simple: for example, every day at the same time, go for a walk, listen to music or do exercises. Simple at first glance, classes do not allow you to slip into an anxious state again and save you from obsessive thoughts. nine0003

10. Fictional stories

In most cases, depressed people do not want others to know what is happening to them, and therefore resort to deception. They invent reasons for their actions, unsightly appearance and scars on their hands.

The desire to hide the truth is dangerous because it is difficult for others to guess how much such people need help. Moreover, the person who pretends everything is fine refuses to admit that he is in trouble and rejects all support. nine0003

11. Heightened perception of life and death

Depression does not always lead to suicide, but it distorts the attitude towards life and death.

As a rule, awareness of the meaninglessness of being arises in moments of crisis and despair. In addition, with frequent mood swings, suicidal thoughts sometimes subside, then resume and can become sustainable.

12. Careful attention to metabolism

One who is aware of his depressive state listens intensely to his bodily sensations. Sometimes such people show a surprisingly high level of knowledge about physiological processes. nine0003

They clearly know that coffee and sweets improve mood, and which drugs act depressingly. They are aware of which drugs should not be mixed with food so as not to cause an adverse reaction. In fact, this is a personal responsibility that cannot be shared with someone, because you have to take care of your own psyche.

13. The endless search for meaning

Many depressed individuals are constantly searching for the purpose and meaning of life. They need to do something very important and necessary, so as not to stray from the course. nine0003

This is explained by the fact that low self-esteem and inadequate anxiety are transformed into an irresistible desire to continually prove one's worth. For them, this is a way to achieve happiness and not depend on anyone.

14. Acute need for love and recognition

They are so in need of love and recognition that they try to please everyone and everyone, just to win sympathy. In fact, inner demons are hidden behind helpfulness and courtesy.

They want to look nice to be considered friends. Not everyone is ready to see the ugly face of depression, so they hide it under a friendly mask so as not to scare others. There is no malice here, just a desire to appear the best version of yourself. nine0003

15. Weak cries for help

In our view, depression is a state in which we want to shut ourselves off from everyone and silently stare at the wall. To some extent this is true. People suffering from this disease try to isolate themselves from the outside world, but sometimes it becomes so unbearable for them that feelings spill out.

In rare cases, they dare to open up and talk about their condition. This means that the critical moment has come, the forces are running out, they are literally begging for salvation. Try to listen to them without irritation, otherwise they will “close” again and not say another word. nine0003

16.Change in lifestyle

If one of your friends played sports only from time to time, and then suddenly began to work hard on himself, it is likely that he is trying to cope with depression. Physical activity provides an opportunity to escape from a depressed mood.

Endorphins are produced during sports activities and overall well-being improves. Feeling a surge of energy, a person begins to seek salvation in regular training.

17. Avoidance

Depression often produces an avoidance reaction. I don’t want to do anything - communicate with friends, go somewhere, even important meetings are postponed. The consequences can be very serious, because, among other things, payments are ignored, lectures are missed, work is not done. Depression is a terrible and insidious monster that easily destroys human life.

Avoiding duties and people is much more convenient - no need to pretend that everything is fine. Especially on nightmarish days, when such melancholy rolls in that it is better to oversleep from morning to evening. nine0003

18. Compulsive behavior

Sometimes depressed people show signs of obsessive-compulsive disorder. This again is connected with the desire to maintain at least some control over your life, and get rid of the feeling that the ground is slipping from under your feet. Some take showers several times a day because that is the only way to relax and recover, others go to self-harm, such as trichotillomania (the habit of pulling out their hair).

Such behavior may go unnoticed for a long time, especially for those who do not live with such a person. However, for those who know him well, it is easier to understand that something strange is happening. nine0003

19. Avoiding personal questions

Depressed people are the least likely to talk about themselves. They refuse to admit that their life is far from perfect, and they are afraid that they will be judged for their weakness and unwillingness to do something about it.

That's why they try to turn the conversation around to others. It is preferable for them to carefully listen to other people's sorrows than to discuss their own and think how bad everything is. Most of all, they are afraid that they will have to convey feelings in words, and they are silent, hoping that they will manage somehow. nine0003

20. Manner of hiding one's eyes

In those who are depressed, self-esteem drops to zero. They think that they are the worst and generally unworthy of attention. Because of this, almost no one manages to catch their eye when talking. They look at the floor, at the corner, at any distracting object. This makes it easier to distance yourself from your interlocutor.

21. Unexpected outbursts of aggression

Depression is exhausting. It is very difficult to look for explanations for your actions when you do not want your friends to know the truth, and you are trying to deal with your problems alone. nine0003

Desperate efforts overwhelm the cup of patience, and sometimes some trifle becomes the last straw, which from the outside looks like an inadequate reaction. Such disruptions indicate that far from everything is safe and something is tormenting a person. It's more than "just a bad mood."

22. Prolonged disappearances

Faced with severe depression, some try to overcome it on their own and disappear from view for a long time.

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