Habits to Improve Your Mood if You Have Depression
Feeling low or tired all the time can make it hard to enjoy daily life. If you live with depression, even small tasks can feel overwhelming. But the good news is that simple, daily habits can help you feel a little better over time. This article shares practical ways to lift your mood and improve your quality of life, especially for older adults or those managing chronic health conditions.
Move Your Body, Even a Little
Exercise doesn’t have to mean going to a gym or running a mile. Just taking a short walk, stretching in your chair, or doing light housework can help. When you move your body, your brain releases feel-good chemicals called endorphins. These can boost your mood and help reduce feelings of sadness or worry.
Try This: Walk around your yard, do gentle stretching while watching TV, or follow a short seated exercise video on YouTube.
Why it Helps: Regular movement helps reduce symptoms of depression and improves overall health.
Connect with Others
When you feel down, it can be tempting to isolate yourself. But staying in touch with friends and loved ones can help lift your spirits. Even a short phone call or a chat with a neighbor can make a big difference.
Try This: Call a family member, join a local senior center activity, or invite a friend over for coffee.
Why it Helps: Social connection helps reduce feelings of loneliness and reminds you that you're not alone.
Get Outside
Spending time outdoors, especially in natural light, can help improve your mood. Sunlight helps your body make vitamin D, which supports mental health.
Try This: Sit on your porch for a few minutes each day, take a walk at a local park, or garden in your yard.
Why it Helps: Fresh air and sunlight can calm your mind and lift your mood.
Stick to a Routine
Depression can throw off your sleep, appetite, and energy levels. Having a daily routine can help bring structure and a sense of control back to your life.
Try This: Wake up and go to bed at the same time every day. Eat meals at regular times and plan a few simple activities, like reading, calling a friend, or walking.
Why it Helps: A routine helps your body and brain feel more balanced, which can ease symptoms of depression.
Eat Well to Feel Well
What you eat affects how you feel. Eating healthy, balanced meals can give your brain the nutrients it needs to work properly.
Try This: Include fruits, vegetables, whole grains, and lean proteins in your meals. Drink water throughout the day and limit foods high in sugar or caffeine. More ideas:
Whole Grains: Examples include oatmeal, quinoa, brown rice, and whole-grain bread. These provide steady energy and help you feel full.
Lean Proteins: Try chicken, turkey, fish, eggs, tofu, or legumes like lentils and chickpeas. Protein also helps you feel full and supports healthy blood sugar levels.
Healthy Fats: Include sources like avocados, nuts, seeds, and olive oil. These fats are good for your heart.
Vegetables: Fill your plate with non-starchy veggies like broccoli, spinach, green beans, carrots, and peppers. They’re low in calories and packed with nutrients.
Fruits: Opt for whole fruits like berries, apples, or oranges, which have fiber to help you keep you regular.
Why it Helps: A steady, balanced diet supports energy, sleep, and mood.
Get Enough Sleep
Lack of sleep can make depression feel worse. Good sleep helps your brain rest and recharge.
Try This: Turn off screens an hour before bed. Keep your bedroom cool and quiet. Try to go to bed and wake up at the same time every day, even on weekends. Avoid alcohol, caffeinated drinks, including soda, coffee, and energy drinks, before bedtime.
Why it Helps: A regular sleep schedule can reduce fatigue and help your mood stay more stable.
Do Something You Enjoy
Depression can take the joy out of things you once loved. But doing small enjoyable activities can help spark those feelings again.
Try This: Listen to music, knit, paint, do a puzzle, or watch a favorite show. Start small and don’t worry if it doesn’t feel fun right away.
Why it Helps: Pleasant activities can help retrain your brain to focus on moments of enjoyment.
When to Reach Out for Help
Habits can help improve how you feel, but depression is a medical condition that sometimes needs professional treatment. If your symptoms don’t get better or get worse, talk to your doctor. You may benefit from therapy, medication, or both.
You are not alone, and help is available. Talking to a healthcare provider is a strong first step toward feeling better.
If you or someone you know needs help right away, call or text 988 anytime. It’s free, private, and available 24/7. You can also chat online at 988Lifeline.org.
Sources:
Mayo Clinic: Depression and anxiety: Exercise eases symptoms
Anxiety & Depression Association of America: Tips to Manage Depression