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| A shift in daily habits can have a transformative effect on depression. Illustration by The Epoch Times, Shutterstock |
For those with mood disorders, treatments beyond prescription drugs can be effective, say experts.
Depression rates in the United States have surged by 60 percent over the past decade, with nearly one in five teens and one in 10 adults affected, according to new CDC data. With an increasing number of people struggling with the disease, it’s important to understand how simple lifestyle factors could help ease the symptoms.
“My depression lifted in a way I didn’t think was possible,” said Marika Murray, who has experienced depression for over 25 years.
“It opened my eyes to how deeply our surroundings affect us—what we breathe, touch, eat, wear, and even expose ourselves to through screens can all play a role in how we feel, both emotionally and physically,” Murray told The Epoch Times.
Research also shows that daily habits such as sleep, screen use, diet, and physical activity play an important role in how often people feel depressed.
“The lack of these balanced behaviors may worsen the depression, and vice versa, creating a loop that is hard to get rid of. That’s why it’s vital to help people restore those basics,” Mayron Piccolo, a lecturer in psychology at Harvard University and a clinical fellow in psychiatry at Harvard Medical School, told The Epoch Times in an email.
The following are some simple lifestyle shifts that can help you manage depression and reclaim emotional balance.
1. Keep Screen Time in Check
Cutting down on smartphone use may be linked to better mental health. In a February study published in BMC Medicine, researchers asked 125 healthy college students to either limit their smartphone use to two hours a day for three weeks or continue their usual habits.Students who reduced their screen time reported feeling less stressed, sleeping better, having fewer symptoms of depression, and enjoying better overall well-being. Benefits appeared soon after the 3 weeks, though most students returned to their usual screen time once the study ended.
“Screen time on social media can be very misleading, as people often start comparing their lives to what their friends or acquaintances are posting,” Dr. Shila Patel, a board-certified child, adolescent, and adult psychiatrist, told The Epoch Times in an email.
“On difficult days, seeing others post happy or celebratory moments on social media can intensify feelings of jealousy, anger, or frustration—even if someone responds positively to the post, it might not reflect how they truly feel,” she said.
A CDC report covering data from July 2021 to December 2023 found that U.S. teenagers who reported four or more hours a day on screens were twice as likely to show signs of anxiety and depression compared to those with less screen time. Specifically, 25.9 percent reported recent depression symptoms, compared to 9.5 percent among teens with less than four hours of screen use daily.
2. Eat Less Processed, More Real Food
Eating ultra-processed foods is associated with depression. Research suggests that inflammation, reflected in higher white blood cell levels, may partly explain the connection. On the other hand, a healthy diet, especially one rich in fruits and vegetables, is associated with fewer signs of depression.In a long-term, population-based study published in JAMA Network, researchers found in a cohort of women aged 42 to 62, that eating high amounts of ultra-processed foods may increase the risk of depression—even years after exposure to the food.
“Depression can very well be caused by poor diet choices,” said Dr. Shariq Refai, a board-certified psychiatrist with Shrink MD, in an interview with The Epoch Times.
He noted that over time, a diet high in ultra-processed foods could worsen depression and anxiety by affecting gut health and blood sugar levels.
3. Give Your Body the Nutrients It Needs
Insufficient protein, B and D vitamins, magnesium, omega-3s, and other key nutrients can harm brain health and increase the risk of depression, according to a review published in Nutrients.An April review highlights that older adults with depression may benefit from specific vitamins, particularly B and D vitamins, as well as antioxidants such as C and E. These nutrients help protect brain cells, lower inflammation, and support energy use in the brain. Low levels, particularly of vitamin D, were linked to a higher risk of depression.
Refai noted that nutrition plays a broader role in brain chemistry as well. Protein helps produce mood-related neurotransmitters like serotonin and dopamine, while omega-3 fatty acids support brain cell function.
“In fact, vitamin D deficiency alone can lead to low energy, which may trigger isolation and depression, especially in older adults. In men, low vitamin D levels can also reduce testosterone, a hormone closely linked to mood regulation,” he said.
4. Consider Talking to a CBT Therapist
For Lyndsey Getty, TEDx speaker, author, and founder of The Thought Method Co., healing from depression wasn’t instant, and it wasn’t just about yoga, journaling, or meditation.“Those things gave me a short-term bump,” she told The Epoch Times, “but then I would go back to depression again.”
After trying what most people recommend, she turned to therapy, specifically cognitive behavioral therapy (CBT). That shift changed everything.
CBT can be as effective as antidepressants in the short term and may work better in the long run, according to a meta-analysis involving approximately 53,000 people.
A type of talk therapy, CBT helps people manage depression and other mental health issues by changing negative thought patterns and behaviors.
According to Piccolo, CBT seems to be very effective, sometimes even more so than other approaches, for treating depression. “We definitely see that in everyday clinical practice,” he said.
“It isn’t forced or fake positivity,” said Getty. “It’s catching a thought like ‘you’re going to mess everything up’ and saying, ‘woah there, things are scary, but they aren’t as bad as they seem.’”
5. Explore Safe Herbal Support
Research has shown that some herbs may have antidepressant-like effects and help ease symptoms of mild to moderate depression, often with fewer negative side effects.According to a 2022 review published in Sage Journals, herbs such as St. John’s wort, golden root, borage, lavender, and saffron have been studied in double-blind trials and found to help relieve symptoms of depression.
While not yet supported by sufficient randomized controlled trials, Panax ginseng, Ginkgo biloba, Valeriana officinalis, and Crataegus pinnatifida have demonstrated credible antidepressant effects in preclinical studies.
However, herbs should always be used under the guidance of a qualified herbalist or healthcare provider to ensure safe and appropriate use.
6. Practice Mindfulness Meditation
Mindfulness meditation can be a powerful, evidence-backed tool to support mental health, especially during times of high stress. A 2024 meta-analysis found that mindfulness meditation significantly helped reduce symptoms of depression during the COVID-19 pandemic. People who practiced mindfulness saw much greater improvements compared to those in control groups.“Mindfulness meditation involves intentionally focusing on the present moment without judgment, often using techniques like deep breathing to cultivate awareness and calmness,” said Patel.
“It encourages observing thoughts and emotions without labeling them as good or bad, allowing for a more neutral and accepting perspective.”
Results from another meta-analysis featuring 3,479 young adults found that mindfulness meditation helped reduce depression, especially when practiced in group settings or with more unstructured practice time. Women seemed to benefit most.
7. Get Enough Sleep
A large national survey found that sleeping too little or too much, having trouble sleeping, or living with a sleep disorder increases the risk of depression.“When you don’t sleep well, your brain can’t reset,” said Lynn Zakeri, a seasoned mental health therapist with more than 15 years of experience.
“I find it hard to pinpoint an example of a client who has excellent sleep hygiene and debilitating depression,” Zakeri told The Epoch Times.
Results from a meta-analysis of cohort studies involving nearly 29,000 participants found that children and youths with sleep problems were 1.5 times more likely to show signs of depression. The study concludes that sleep problems should be taken seriously and included in mental health prevention efforts from an early age.
Zakeri noted that poor sleep makes you more irritable and less focused. Everything feels heavier—you’re more emotional, less motivated, and even small problems can feel overwhelming. Therefore, it’s important to first maintain a healthy sleep schedule by getting seven to eight hours of sleep each night.
8. Move Your Body Regularly
“When someone comes to see a psychiatrist, we don’t just hand out medications,” said Refai.He noted that a psychiatrist’s first recommendation is often to get back to the basics: prioritize good sleep, eat well, reduce stress, stay socially engaged, and most importantly, move your body.
Even a little movement is better than none when it comes to protecting your mental health. A meta-analysis of 15 large studies involving more than 190,000 adults, published in JAMA Psychiatry, found that even small amounts of physical activity can help lower the risk of depression. People who did about half the recommended amount of exercise had an 18 percent lower risk, while those meeting the full guidelines saw a 25 percent lower risk.
“Too many of us live like we’re working to survive instead of working to live—and that mindset takes a toll. Changing these things is where we start when treating depression,” said Refai.
Walking, jogging, yoga, and strength training have been found to be the most effective types of exercise for treating major depression, according to a meta-analysis of more than 200 studies. The research showed that these exercises led to noticeable improvements in symptoms, especially when done at higher intensity.
Researchers also noted that among these exercises, yoga and strength training were easier to stick with than other types, concluding that exercise should be considered a primary treatment option for depression alongside therapy and medication.
9. Build Healthy, Supportive Relationships
Allison Briggs, a licensed professional counselor, shared that for her, the quality of relationships mattered more than the number of them. She has experienced depression on and off throughout her life, with the most intense period starting in her early 30s.“In my darkest seasons, it wasn’t advice that helped — it was my therapist and my best friend simply sitting beside me without trying to fix anything,” Briggs shared with The Epoch Times.
Scientific evidence has also shown that feeling supported or having strong relationships can help protect mental health, especially against depression and anxiety. Indeed, experts recommend screening for low social support and elevated loneliness.
“Depression, in many ways, is an experience of disconnection for many of us — a disconnection from our bodies, our inner truth, and our sense of what we need, want, or desire,” said Dovie Lopez, a Somatic Trauma & Relationship Coach and Healthcare Consultant, in an email to The Epoch Times.
“Surrounding yourself with people who can hold space without trying to fix you can be deeply transformative. That kind of relational safety can become a powerful catalyst for recovery,” said Lopez.
Moreover, positive family relationships during the teen years can also affect depression levels later in life. Researchers followed over 18,000 people from their early teens into their late 30s and early 40s. They found that teens who had supportive, low-conflict family relationships were less likely to experience depression as they grew up. This suggests that having a healthy and supportive family can play a powerful role in long-term mental well-being as well.
10. Change Your Environment
When nothing seems to work, it might be important to consider the impact your surroundings have on you.People who view their surroundings, like neighborhoods and nature, negatively are more likely to feel depressed or anxious, research shows. In contrast, a better environment and strong social connections can help protect against mental health issues.
“No doctor ever considered environmental illness, and I had no idea my surroundings were making me sick—both physically and mentally,” said Murray, who later became an advocate for raising awareness about mold illness and environmental toxicity, especially for those who feel like they’ve tried everything yet still suffer without answers.
“Once I got out of those environments and understood I needed to detox and reduce exposure, everything started to change,” said Murray.
Many of us hesitate to start something new because we think it only counts if the first step immediately leads to our ideal outcome. But for most people, that’s not how change works, said Piccolo.
Sometimes, we just need to take the time to reflect on the lifestyle changes we need to make and actually implement them, he said. “Taking one step at a time toward the lifestyle you want is the best way to get there, because moving in the right direction matters more than moving quickly.”
Important Notice: This article was originally published at www.theepochtimes.com by Hadia Zainab, where all credits are due.
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