\n\t\t\t\t\tFrom 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\t\t\t\t\t <\/p>\n
Feeling depressed or persistently sad<\/a> for weeks or months rather than just a few days can feel overwhelming and lonely and it\u2019s 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. <\/p>\n \u201cDepression thrives on disconnection, darkness, and inactivity,\u201d says psychologist Dr Rathika Marsh<\/a>. \u201cConversely, 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.\u201d<\/p>\n A daily dose of awe<\/p>\n A new study<\/a> found taking moments in your day to pause and marvel at something awe-inspiring, may help reduce depressive symptoms<\/a>. Examples of wonder include things as simple as admiring the intricacies of a leaf or the night sky. <\/p>\n \u201cWonder isn\u2019t some rare, special occasion emotion requiring expensive experiences,\u201d says Marsh. \u201cIt\u2019s 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.\u201d<\/p>\n Try this:<\/strong><\/p>\n Turn daily mundane moments into one of wonder. \u201cYour coffee break doesn\u2019t have to mean scrolling through your phone. Instead, spend those same three minutes actively hunting for something genuinely impressive around you,\u201d suggests Marsh. <\/p>\n Reimagine your commute. \u201cWhether you\u2019re walking to the station, driving, or squeezed onto a train, challenge yourself to spot one awe-inspiring thing each journey. Perhaps it\u2019s watching dozens of starlings move as one fluid shape or noticing how morning light transforms familiar streets.\u201d<\/p>\n Give meditation a go<\/p>\n Meditation and mindfulness are other tools which can be used to manage feelings and emotions. \u201cIt doesn\u2019t just make you feel calmer, it can rewire your brain, improve emotional balance, and help you gain control over negative thought patterns,\u201d says Dr Neeru Bakshi<\/a> resident psychiatrist at Headspace<\/a>. \u201cIt\u2019s not about stopping your thoughts, you\u2019re actually learning to relate to them in a more skilful way.\u201d However, she concedes that for those with depression, this can be challenging \u201cif they feel like their mind is all over the place\u201d.<\/p>\n Try this:<\/strong><\/p>\n Some simple meditation techniques can make things easier. \u201cUsing 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.\u201d<\/p>\n \u2018Noting\u2019 is a mindfulness technique that involves acknowledging and labelling your emotions rather than identifying with them. \u201cIf you\u2019re feeling anxious, instead of thinking \u2018I\u2019m so anxious,\u2019 try saying to yourself, \u2018this is anxiety\u201d or \u2018this is worry,\u2019 Bakshi<\/a> suggests. \u201cBy creating space between yourself and the emotion, you can prevent it from intensifying.\u201d<\/p>\n Focus on quality of sleep \u2013 not quantity\u00a0<\/p>\n Quality sleep is integral for managing and improving depression<\/a>, Bakshi explains. \u201cDuring 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.\u201d<\/p>\n Try this:<\/strong><\/p>\n Keep a regular sleep wake cycle<\/a>. \u201cWaking up and going to sleep at the same time everyday helps regulate your body\u2019s circadian rhythm for better sleep quality.\u201d Practise relaxation and meditation before bed. \u201cMeditation activates the body\u2019s \u2018rest and digest\u2019 response \u2013 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.\u201d<\/p>\n Seek sunlight (or a vitamin D supplement)<\/p>\n \u201cStudies 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,\u201d says Marsh. \u201cThe connection appears to work through vitamin D production, which plays a crucial role in mood regulation.\u201d<\/p>\n Try this<\/strong>:<\/p>\n 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. \u201cWhile 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,\u201d Marsh adds.<\/p>\n Move your body (even a little)<\/p>\n \u201cResearch shows that exercise can help<\/a> 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,\u201d Marsh says. \u201cThe mechanisms are both psychological and biological \u2013 exercise increases BDNF (brain-derived neurotrophic factor), which acts like fertiliser for your brain cells.\u201d<\/p>\n Try this:<\/strong><\/p>\n \u201cGroup 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 \u2013 a double mental health boost.\u201d<\/p>\n Don\u2019t skip breakfast\u00a0<\/p>\n \u201cFood and our mood are intrinsically linked but single foodstuffs rarely have an impact without a great baseline diet,\u201d says BANT-registered nutritionist Eva Humphries<\/a>. \u201cRecent studies<\/a> show that a predominantly ultra-processed diet is linked with higher rates of depression; whereas other research<\/a> suggests that a diet based on whole foods, such as the Mediterranean diet, is associated with a decreased risk.\u201d <\/p>\n Try this:<\/strong><\/p>\n Don\u2019t skip breakfast. \u201cResearch has found missing breakfast is associated with higher rates of low mood and depression<\/a>, as well as being a known driver of anxiety and irritability,\u201d Humphries says. \u201cSimilarly, having meals at regular intervals is an underrated strategy for balancing mood and studies<\/a> on older adults suggest that meal skipping may lead to depression.\u201d<\/p>\n Check for deficiencies\u00a0<\/p>\n Low levels of iron, zinc, magnesium, folate, vitamin B12 and vitamin D have all been linked<\/a> to higher rates of depression, says Humphries. \u201cChecking for nutrient deficiencies and consuming foods rich in them may be a good strategy. For iron \u2013 liver, red meat, eggs, dried figs and dried apricots; for folate \u2013 watercress, spinach and asparagus; zinc \u2013 pumpkin seeds, hemp seeds, oysters, crab; for magnesium \u2013 beans, greens, nuts and seeds; for vitamin B12 \u2013 eggs, sardines, liver, meat and cheese.\u201d<\/p>\n Try this:<\/strong><\/p>\n Eat more eggs. \u201cEggs 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<\/a> to depression.\u201d<\/p>\n Pet a furry friend\u00a0<\/p>\n