Lifestyle tips
Having a healthy diet, exercising regularly, getting enough sleep and managing stress are all important for your mental health. We’re here to support you with advice and tips on how to best manage your lifestyle when you’re dealing with depression.
Nutrition
Nutrition is an important component of mental health. In fact, research suggests that there is a link between what we eat and our risk of depression.
Help support and protect your mental health by following these nutrition tips:
Eat regularly throughout the day
Your brain’s primary fuel is a steady supply of glucose, so aim to eat balanced, nutritious meals at regular intervals throughout the day.
Try the Mediterranean diet
Research has found that the Mediterranean diet was associated with a significantly lower risk of developing depressive symptoms.
Aim for a healthy balance of fats
Fats help keep our brains healthy – after all, our brains are made of about 50% fat! Olive oil, nuts and seeds and oily fish like salmon and mackerel are great sources of unsaturated fat and omega-3. Try to limit trans fats, which can be harmful to brain structure and function. These are found in processed and prepackaged foods.
Include protein at every meal
Research shows that the tryptophan found in many proteins may help with depression. Poultry, fish, eggs and leafy greens like spinach are all good protein sources.
Choose more whole grains, fruits and vegetables
Your body needs a range of vitamins and minerals to function well—especially B vitamins and zinc, which evidence shows are important in managing depression. Make sure your diet includes whole grains, cereals, peas, beans, lentils, nuts, seeds and at least five different fruits and vegetables daily. Check out the Mediterranean diet for more tips about what foods to include in your diet!
Stay well hydrated
Try to consume around 6-8 glasses of fluid per day, as even slight dehydration can affect your mood.
Avoid too much caffeine, which can cause withdrawal headaches and irritability.
Did you know?
Drinking too much alcohol can make you feel anxious and depressed. This is because it can lead to dehydration and vitamin B deficiencies. So limit your alcohol intake.
Exercise
When you’re struggling with depression, exercise probably feels like the last thing you want to do. Regular exercise releases feel-good endorphins and can help take your mind off negative thoughts. It’s a positive action you can take to boost your confidence and mood.
Here are some pointers for how to use exercise to improve your mood—and how to stay motivated to keep going.
- Aim for 30 minutes of exercise three to five days a week.
This can significantly reduce depression symptoms. But even 10-15 minutes of physical activity at a time can make a difference. - Choose activities you enjoy. This will help you stay motivated to keep going!
The most important thing is not to get discouraged. The first step toward getting more active is the biggest. So give yourself some much-deserved credit and stick with it!
Sleep
Depression is closely linked with sleep problems. In fact, 75% of people with depression have trouble falling asleep or staying asleep.
Below are some tips to help you improve your sleep and get the rest you need.
Go outside during the day
When you’re dealing with depression, it can be hard to drag yourself outside. But it can make a big difference! Seeing the sun regularly helps recalibrate your circadian rhythms, and vitamin D from the sun can help enhance your mood.
Create a calming environment
Your bedroom should be a dark, quiet sleep sanctuary. Invest in blackout curtains or blinds, try a white noise generator and make sure your mattress is comfortable.
Establish a bedtime routine
Research has shown that going to bed at the same time every night is just as important as the length of time you sleep.
Choose a bedtime and try to stick to it. Give yourself at least an hour before this time every night to wind down, avoiding any stressful tasks and putting away any devices with screens.
Did you know?
People with insomnia are at 10x the risk of developing depression vs those who get a good night’s sleep.
Stress management
Research has shown that there is a clear connection between stress and depression. Stressful situations can trigger feelings of depression, and in turn these feelings can make it more challenging to cope with stress. Taking the big and small stresses of life in stride when you’re already struggling with depression? Not easy.
Below are some techniques for managing stress while coping with depression.
- Surround yourself with friends and family members who make you feel loved and supported
- Take on fewer responsibilities at work and at home (delegating and sharing tasks can help, too)
- Set boundaries and remove yourself from situations that make you feel stressed
- Take up a hobby that you find relaxing – baking or gardening are great options to try
- Take regular breaks from work and other higher-pressure activities,
or even better, take a vacation
if you can - Breathing exercises, yoga and meditation can help you deal with stress
- Talk to a mental health professional – this is proven to help with depression and chronic stress, especially in combination with cognitive behavioural therapy (CBT) and/or medication
- Finally, don’t forget to make sure you’re sleeping, exercising
and eating healthy!
Use our symptom tracker to record how you’re feeling, and then bring it to your doctor’s appointment.