From meditation to spending time with a pet, for people with mild depression there is lots of research showing that lifestyle changes can make a big impact
Feeling depressed or persistently sad for weeks or months rather than just a few days can feel overwhelming and lonely and it’s always important to consult your GP if you suspect you may need talking therapy or medication. But for people with mild depression there is lots of research showing that lifestyle changes can make a big impact.
“Depression thrives on disconnection, darkness, and inactivity,” says psychologist Dr Rathika Marsh. “Conversely, genuine connection provides neurochemical healing, and adopting simple daily habits like light exposure and movement are accessible tools for recovery to work alongside professional treatment when needed.”
A daily dose of awe
A new study found taking moments in your day to pause and marvel at something awe-inspiring, may help reduce depressive symptoms. Examples of wonder include things as simple as admiring the intricacies of a leaf or the night sky.
“Wonder isn’t some rare, special occasion emotion requiring expensive experiences,” says Marsh. “It’s free, all around us, waiting for us to simply slow down long enough to notice it. When we regularly connect with something bigger than our immediate concerns, it naturally provides the perspective that eases stress and low mood.”
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Turn daily mundane moments into one of wonder. “Your coffee break doesn’t have to mean scrolling through your phone. Instead, spend those same three minutes actively hunting for something genuinely impressive around you,” suggests Marsh.
Reimagine your commute. “Whether you’re walking to the station, driving, or squeezed onto a train, challenge yourself to spot one awe-inspiring thing each journey. Perhaps it’s watching dozens of starlings move as one fluid shape or noticing how morning light transforms familiar streets.”
Give meditation a go
Meditation and mindfulness are other tools which can be used to manage feelings and emotions. “It doesn’t just make you feel calmer, it can rewire your brain, improve emotional balance, and help you gain control over negative thought patterns,” says Dr Neeru Bakshi resident psychiatrist at Headspace. “It’s not about stopping your thoughts, you’re actually learning to relate to them in a more skilful way.” However, she concedes that for those with depression, this can be challenging “if they feel like their mind is all over the place”.
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Some simple meditation techniques can make things easier. “Using the rhythm of your breath as a focus for your thoughts, tuning into a particular sound or resting your gaze on a physical object, can help calm the mind; then you can redirect your attention back to that when you get distracted.”
‘Noting’ is a mindfulness technique that involves acknowledging and labelling your emotions rather than identifying with them. “If you’re feeling anxious, instead of thinking ‘I’m so anxious,’ try saying to yourself, ‘this is anxiety” or ‘this is worry,’ Bakshi suggests. “By creating space between yourself and the emotion, you can prevent it from intensifying.”
Focus on quality of sleep – not quantity
Quality sleep is integral for managing and improving depression, Bakshi explains. “During deep sleep, your brain restores levels of serotonin, dopamine, and other neurotransmitters; these chemicals directly affect mood, energy, motivation, and emotional stability. Lack of sleep makes the amygdala more reactive and the prefrontal cortex less effective. This results in more mood swings, irritability, and sensitivity to stress.”
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Keep a regular sleep wake cycle. “Waking up and going to sleep at the same time everyday helps regulate your body’s circadian rhythm for better sleep quality.” Practise relaxation and meditation before bed. “Meditation activates the body’s ‘rest and digest’ response – by stimulating the parasympathetic nervous system (which is responsible for rest and digestion) meditation helps lower cortisol levels and reduce the stress that interferes with sleep.”
Seek sunlight (or a vitamin D supplement)
“Studies show that people living in areas with longer and higher sunlight exposure levels exhibit fewer depressive symptoms and are less likely to report suicidal thoughts,” says Marsh. “The connection appears to work through vitamin D production, which plays a crucial role in mood regulation.”
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An early morning walk helps reset your circadian rhythm, while just 15 minutes outside when UV levels are at their highest (between 11am and 3pm during the summer months in the UK) can make a measurable difference to your mood. “While sunlight is ideal, vitamin D supplements are recommended during the winter months. This is particularly important for those spending significant time indoors or in areas with limited natural light,” Marsh adds.
Move your body (even a little)
“Research shows that exercise can help to improve symptoms of depression by promoting self-esteem, self-perception, and self-efficacy, while enhancing social support to create a buffer against depressive symptoms,” Marsh says. “The mechanisms are both psychological and biological – exercise increases BDNF (brain-derived neurotrophic factor), which acts like fertiliser for your brain cells.”
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“Group exercise is generally considered more effective than individual exercise, but even low-intensity movement shows positive effects. A 30-minute walk combines both light exposure and gentle exercise – a double mental health boost.”
Don’t skip breakfast
“Food and our mood are intrinsically linked but single foodstuffs rarely have an impact without a great baseline diet,” says BANT-registered nutritionist Eva Humphries. “Recent studies show that a predominantly ultra-processed diet is linked with higher rates of depression; whereas other research suggests that a diet based on whole foods, such as the Mediterranean diet, is associated with a decreased risk.”
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Don’t skip breakfast. “Research has found missing breakfast is associated with higher rates of low mood and depression, as well as being a known driver of anxiety and irritability,” Humphries says. “Similarly, having meals at regular intervals is an underrated strategy for balancing mood and studies on older adults suggest that meal skipping may lead to depression.”
Check for deficiencies
Low levels of iron, zinc, magnesium, folate, vitamin B12 and vitamin D have all been linked to higher rates of depression, says Humphries. “Checking for nutrient deficiencies and consuming foods rich in them may be a good strategy. For iron – liver, red meat, eggs, dried figs and dried apricots; for folate – watercress, spinach and asparagus; zinc – pumpkin seeds, hemp seeds, oysters, crab; for magnesium – beans, greens, nuts and seeds; for vitamin B12 – eggs, sardines, liver, meat and cheese.”
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Eat more eggs. “Eggs are one of my favourite foods for many reasons but especially so for mood support. Egg yolks are rich in the brain-supporting nutrient choline, a deficiency in which has also been linked to depression.”
Pet a furry friend
When we stroke and play with animals, our bodies release oxytocin, the hormone that is linked to bonding and feeling connected, explains Dr Enone McKenzie, consultant psychiatrist at The Soke.
“Various studies have found that petting a dog or cat for just 10 minutes significantly lowers cortisol levels (the hormone our bodies release when we’re stressed). So spending time with animals can do wonders for our mental health – backing up what a lot of pet owners already know: animals have a calming effect.”
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Having a pet isn’t practical or realistic for everyone, but McKenzie points out that even virtual interactions with animals can help. “Research has shown that people who watch videos of animals feel less stressed and more positive,” she says. “Virtual therapy animals and digital pet apps are now starting to be used as mental health tools, showing that the emotional boost animals give us doesn’t always need to come from real-life contact.”