Lingering feelings of sadness, loss of interest, and other symptoms of depression can really disrupt daily life. “I just cannot find the motivation to do anything,” one MyDepressionTeam member shared. “So much I want to do, but no energy,” another wrote.

Evidence suggests that making positive lifestyle changes can help manage depression symptoms. For people low on energy or motivation, adopting new habits may seem nearly impossible. The good news is that even small changes have the potential to do wonders for your mental health.

Here we discuss how to improve your mental health and well-being through eight lifestyle changes. However, it’s important not to use these tips in place of treatment from a mental health professional. Your healthcare provider can help you figure out the best way to introduce healthy lifestyle changes.

Lifestyle Changes That May Help Manage Depression

Certain healthy habits have been shown to help manage mental health conditions, such as major depression. However, not all lifestyle changes may work for everyone with major depressive disorder. Find healthy habits that work for you and do your best to stick with them. Keep in mind that even small changes can provide mental health benefits.

1. Move Your Body Daily

Experts know that regular exercise improves mental health along with physical health. Even activities like shopping, doing chores, and commuting to work can get your body moving.

If you lack motivation and energy, the thought of starting an exercise regimen may seem daunting. You could begin by taking short walks of five to 10 minutes. The next week, add five minutes to your walk. Over time, you may find yourself going for 30 to 40 minute walks at a faster pace than you started. Taking brisk walks or jogs of this length two to five times a week is a great goal to work toward, but go at your own pace.

Resistance training has also been shown to be helpful for depression symptoms.

When you exercise, your body releases endorphins. These “feel-good chemicals” can help you feel less stressed and anxious, improve your self-esteem, and shift your mood in a positive way.

MyDepressionTeam members have shared the effect exercise has had on their mental well-being. “Went to the gym. It’s always a good day when I move around, exercise, and chat with other gymgoers,” one wrote. Another commented, “After exercise I can breathe. It feels good. I made pancakes and sausages. I did the dishes.”

Exercising outside, surrounded by nature, may also help reduce depression risk. “I always feel better when I’m outside, which I am today. Sitting out by the pool,” one member wrote.

2. Add Healthy Foods to Your Diet

Eating a healthy diet not only reduces your risk of many physical health problems, but it may also help to improve your mental health. Many studies have found that eating whole (unprocessed) foods is associated with a positive impact on mental health. Meanwhile, diets full of highly processed grains, sugars, and artificial ingredients are associated with the opposite effect.

Experts aren’t sure exactly how diet impacts mental health. It may be that increasing the variety of organisms in the gut positively impacts mental well-being. The Mediterranean diet — rich in whole grains, vegetables, nuts, fruits, and lean meats — is considered particularly beneficial.

Overhauling your diet may seem like a lot of work, especially if you have a low appetite. Instead of trying to change everything you eat, focus on swapping out one or two things you normally eat for something healthy. One member shared, “I found that increasing my water intake helps with my mood. Also, I replaced my snacks with fruit. It helps with energy. Therefore it helps with depression.”

Eating on a more regular meal schedule may also be beneficial. One study found that skipping or delaying meals, especially breakfast, was linked to an increased risk of mood disorders.

3. Practice Mindfulness

Managing stress effectively can help to improve quality of life as well as depression symptoms. Mindfulness simply means being mentally present in the current moment. When you practice mindfulness, you pay attention to what’s around you and your present thoughts and feelings.

Mindfulness practices like yoga, meditation, and tai chi have been linked to reduced stress and improved mental health. Certain breathing techniques, often used in these practices, have also been shown to alleviate stress and depression symptoms.

If you’re feeling low on energy, consider trying out slower types of yoga, such as yin yoga or restorative yoga. These practices are usually low to the ground and don’t flow the way higher energy yoga practices do.

Guided meditations are a good place to start if you’d like to try meditating. You can find guided meditations of varying lengths on many apps and streaming platforms.

One member shared, “I do mindfulness. I love it. It keeps me focused, and it’s such a big help in the morning when I’m at my worst. It usually sets me up for the day (a good start anyway). It’s a brilliant wellness tool.”

4. Limit Screen Time

The amount of time you spend looking at your phone, television, or computer can also negatively impact your mental health. Studies have linked more time spent looking at screens with higher risks of depression. Specifically, more than two hours of screen time a day was shown to increase depression risk.

If you usually spend a good deal of time on your phone or another screen, try cutting down. Start by reducing your technology time a little each day. Going for a short walk or reading can be good alternatives.

5. Get Some Rest

Poor sleep — due to lack of sleep or poor sleep quality — can affect you physically and emotionally. It can also make symptoms of depression worse. One review found that getting too little and too much sleep on a regular basis increased the risk of depression.

If you have trouble sleeping, there are strategies you can try to improve your sleep. Avoiding screens in the evening before bed may help you get more sleep. Getting to bed around the same time each night and exercising during the day might also make it easier for you to get a good night’s rest. If your sleeping issues persist after making changes, talk to your psychiatry provider about your options.

6. Avoid or Cut Back on Substance Use

People with depression sometimes look to substances, such as alcohol or cigarettes, to manage their symptoms. But substance use is a risk factor for developing many health conditions, both physical and mental.

Though substances may seem to help at first, they’re often linked to negative impacts on mental health in the long term. Cannabis (marijuana) use, in particular, is associated with depression and other mental health disorders.

If quitting completely doesn’t seem doable, try cutting back on the amount you drink or smoke. For help quitting, talk to your healthcare provider.

7. Connect With Others in a Way That’s Comfortable

Lack of social support is linked to worse mental and physical health. Social connections not only provide emotional support, but they can also help you see yourself in a more positive light. These connections increase feelings of self-worth and belonging, which can contribute to improved well-being and stress responses.

Seeking out social connection may be easier said than done for people with depression.

“I really struggle with connecting with others. … It’s easier to isolate, but I feel better when I can meet with others through group exercise or art classes,” one member shared.

If you have supportive people in your life, reach out to them. Socialize at a frequency that works for you. If you’re trying to find someone new to connect with, consider building stronger relationships with acquaintances from work, exercise classes, or your neighborhood.

8. Take Your Medications

It is important to take antidepressant medications as prescribed and according to your doctor’s instructions. Even if your symptoms subside, keep taking your medication until your provider says it’s OK to stop. Stopping your medication early may result in your depression symptoms returning.

If you’re interested in switching medications or exploring other treatment options, talk with your doctor. Your provider may recommend different medications or other interventions, such as psychotherapy (talk therapy), to help manage depression symptoms.

Talk With Others Who Understand

MyDepressionTeam is the social network for people with depression and their loved ones. On MyDepressionTeam, people come together to ask questions, give advice, and share their stories with others who understand life with depression and bipolar disorder.

Have you tried any lifestyle changes to help with depression? What worked for you? Share your experience in the comments below, or start a conversation by posting on your Activities page.