Research has found people who are depressed may have a tendency to choose music that intensifies rumination, sadness, and emotion-focused coping. So while you might be tempted to turn to somber tearjerkers when you're feeling down, consider listening to more upbeat songs to boost your mood and inspire positive feelings.

Depression is a serious condition that may grow worse over time if left untreated. There are a number of natural ways to combat feelings of depression if you don't want to take prescription antidepressant medication. These strategies can also be helpful when used to complement treatments that may include psychotherapy and medication.

We've tried, tested, and written unbiased reviews of the best online therapy programs including Talkspace, Betterhelp, and Regain. Find out which option is the best for you. You should talk to your doctor or therapist to find the best approach to treating your depression.

Many lifestyle changes such as eating a healthy diet, getting regular exercise, and getting enough sleep may help improve your symptoms. Always talk to your healthcare provider before taking any supplements to treat depression, since these might have side effects of their own or may interfere with or interact with other medications you may be taking.

If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration SAMHSA National Helpline at for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database. Always take symptoms of depression seriously as depression doesn't just go away on its own. While there are many things you can do to support your mental health, don't try to just handle your symptoms alone.

Talk to your doctor and discuss some of the self-help strategies that may support your treatment. Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how to find the courage to face depression, featuring Olympic gold medalist Laurie Hernandez. Click below to listen now.

Centers for Disease Control and Prevention. Peltz JS, Rogge RD. The indirect effects of sleep hygiene and environmental factors on depressive symptoms in college students. Sleep Health.

Wams EJ, Woelders T, Marring I, et al. Linking light exposure and subsequent sleep: A field polysomnography study in humans. Parker GB, Brotchie H, Graham RK. Vitamin D and depression. J Affect Disord. Young, SN. Are SAMe and 5-HTP safe and effective treatments for depression?

J Psychiatry Neurosci. Das YT, Bagchi M, Bagchi D, Preuss HG. Safety of 5-hydroxy-L-tryptophan. Toxicol Lett. Linde K, Kriston L, Rücker G, et al. Efficacy and acceptability of pharmacological treatments for depressive disorders in primary care: Systematic review and network meta-analysis.

Ann Fam Med. Deacon G, Kettle C, Hayes D, Dennis C, Tucci J. Omega 3 polyunsaturated fatty acids and the treatment of depression.

Critical Reviews in Food Science and Nutrition. Izzo AA. Drug interactions with St. John's Wort Hypericum perforatum : A review of the clinical evidence.

Int J Clin Pharmacol Ther. National Center for Complementary and Integrative Health. S-Adenosyl-L-Methionine SAMe : In Depth. Segal ZV, Bieling P, Young T, et al. Antidepressant monotherapy vs sequential pharmacotherapy and mindfulness-based cognitive therapy, or placebo, for relapse prophylaxis in recurrent depression.

Arch Gen Psychiatry. Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Intern Med. Kelly P, Williamson C, Niven AG, Hunter R, Mutrie N, Richards J. Walking on sunshine: Scoping review of the evidence for walking and mental health.

Br J Sports Med. Carek, PJ, Laibstain, SE, and Carek, SM. Exercise for the treatment of depression and anxiety. The International Journal of Psychiatry in Medicine. Armeli S, Sullivan TP, Tennen H.

Drinking to cope motivation as a prospective predictor of negative affect. J Stud Alcohol Drugs. Li F, Liu X, Zhang D. Fish consumption and risk of depression: A meta-analysis. Arab, L, Guo, R, and Elashoff, D. Lower depression scores among walnut consumers in NHANES.

Evrensel A, Ceylan ME. The gut-brain axis: The missing link in depression. Clinical Psychopharmacology and Neuroscience. Oar EL, Johnco C, Ollendick TH. Cognitive behavioral therapy for anxiety and depression in children and adolescents.

Psychiatr Clin North Am. Wichmann S, Kirschbaum C, Böhme C, Petrowski K. Cortisol stress response in post-traumatic stress disorder, panic disorder, and major depressive disorder patients. Klainin-Yobas P, Nuang Oo W, Ying P, Yew S, Lau Y.

Effects of relaxation interventions on depression and anxiety among older adults: A systematic review. Aging Ment Health. Wolf KL, Robbins AST. Metro nature, environmental health, and economic value. Environmental Health Perspectives.

Nieuwenhuis M, Knight C, Postmes T, Haslam SA. The relative benefits of green versus lean office space: Three field experiments. Journal of Experimental Psychology: Applied. Lee MS, Lee J, Park BJ, Miyazaki Y.

Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: A randomized crossover study. J Physiol Anthropol. Dzhambov AM, Lercher P, Browning MHEM, et al.

Does greenery experienced indoors and outdoors provide an escape and support mental health during the COVID quarantine? Environ Res.

Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. Arlinghaus KR, Johnston CA. The importance of creating habits and routine. Am J Lifestyle Med.

Stewart J, Garrido S, Hense C, McFerran K. Music use for mood regulation: self-awareness and conscious listening choices in young people with tendencies to depression. Front Psychol. By Nancy Schimelpfening Nancy Schimelpfening, MS is the administrator for the non-profit depression support group Depression Sanctuary.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. By Nancy Schimelpfening, MS is the administrator for the non-profit depression support group Depression Sanctuary.

Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.

Block, MD. Medically reviewed by Daniel B. Learn about our Medical Review Board. Table of Contents Table of Contents Expand. Get More Sleep. Cut Back on Caffeine. Get More Vitamin D.

Try Natural Remedies. Tap Into Your Spirituality. Get More Exercise. Avoid Alcohol. Eat 'Good Mood' Food. Change Your Thoughts. Get a Handle on Stress. Add Greenery to Your Home or Office.

Tend to Your Social Life. Try New Things. Have a Daily Routine. Listen to Upbeat Music. View All. The Best Online Help for Depression of The Best Sleep Apps to Help You Get Some Shut-Eye in What to Know About Caffeine Use.

Recap Some herbs and other supplements may work as natural antidepressants, but that does not mean that they are safe and appropriate for everyone or come without side effects.

The 7 Best Meditation Apps of How Physical Exercise Benefits Mental Health. How Substance Use Can Lead to Mood Disorders. Foods That Help Fight Depression. I am passionate about diet and lifestyle measures for good health, because there is overwhelming evidence supporting the benefits of a healthy diet and lifestyle for, oh, just about everything: preventing cardiovascular disease, cancer, dementia, and mental health disorders, including depression.

Diet is such an important component of mental health that it has inspired an entire field of medicine called nutritional psychiatry. Mind-body medicine specialist Eva Selhub, MD has written a superb summary of what nutritional psychiatry is and what it means for you right here on this blog , and it's worth reading.

What it boils down to is that what we eat matters for every aspect of our health, but especially our mental health. Several recent research analyses looking at multiple studies support that there is a link between what one eats and our risk of depression, specifically.

One analysis concluded:. One could argue that, well, being depressed makes us more likely to eat unhealthy foods. This is true, so we should ask what came first, the diet or the depression? Researchers have addressed this question, thankfully.

Another large analysis looked only at prospective studies, meaning, they looked at baseline diet and then calculated the risk of study volunteers going on to develop depression. Researchers found that a healthy diet the Mediterranean diet as an example was associated with a significantly lower risk of developing depressive symptoms.

So, how should I counsel my patients on diet? There are several healthy options that can be used as a guide. One that comes up again and again is the Mediterranean diet. Another wonderful resource for folks is the Harvard T. Chan School of Public Health website with an introductory guide to healthy diet.

The gist of it is, eat plants, and lots of them, including fruits and veggies, whole grains in unprocessed form, ideally , seeds and nuts, with some lean proteins like fish and yogurt.

Avoid things made with added sugars or flours like breads, baked goods, cereals, and pastas , and minimize animal fats, processed meats sorry, bacon , and butter.

Occasional intake of these "bad" foods is probably fine; remember, everything in moderation. And, for those who are trying to lose weight, you can't go wrong with colorful fruits and veggies. No one got fat eating berries or broccoli.

Quality matters over quantity. And when it comes to what we eat, quality really, really matters. Dietary patterns and depression risk: A meta-analysis. Psychiatry Research , July Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies.

Journal of Affective Disorders , January 15, Monique Tello, MD, MPH , Contributor. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.

Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts.

PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness.

Whether you can't seem to get any sleep or can't seem to stop sleeping, there are steps you can take to try to improve the quality of your sleep:. Also, try to spend a little time outside each day, even on days when you are tempted to draw the shades and hide indoors.

Light plays an important role in regulating sleep cycles and circadian rhythms, so a lack of sunshine may be making it more difficult to sleep at night. Coffee, tea, soda, and even chocolate are steeped in caffeine. It's fine to consume a reasonable amount of caffeine in the morning if you enjoy it, but avoid it after late afternoon so it doesn't interfere with sleep.

If you do tend to rely on caffeine, try cutting back gradually in order to avoid unpleasant symptoms of caffeine withdrawal.

When you are craving a soda or cup of coffee, try going for a short walk around the block instead. There's some evidence that a vitamin D deficiency could play a role in depression. If you aren't getting enough vitamin D through your diet and lifestyle like sun exposure , ask your doctor if you should try taking a supplement.

Certain nutrient deficiencies can play a role in depression symptoms. If you are having a difficult time spending enough time outdoors or if overcast weather conditions make it hard to get sunshine, a supplement may be useful.

Some research suggests that there are natural antidepressants that may help reduce symptoms of depression. For treating mild to moderate depression, dietary supplements such as St. John's Wort , S-adenosylmethionine SAM-e , and 5-Hydroxytryptophan 5-HTP may be worth a try.

In the past, 5-HTP has been contaminated with the same peak-x adulterant that led to eosinophilic-myalgic syndrome and caused nearly deaths in Japan. It is important to note that dietary supplements are not regulated by the U.

Food and Drug Administration, so it is essential to use them cautiously. Research has shown that St. John's wort is more effective than a placebo at relieving symptoms in those with mild-to-moderate depression.

Omega-3 fatty acids have also been investigated for their potential impact on depression. One study found that taking omega-3 supplements may help reduce symptoms of depression in both adults and children, although researchers are not entirely sure how or why.

While natural remedies can be good options for depression treatment, you should always consult your healthcare provider before taking them. Just because they're available without a prescription and are touted as natural doesn't mean they're always safe.

Additionally, research on some of these natural antidepressants remains inconclusive and some may cause unwanted side effects or drug interactions. For example, mixing St. John's wort with an SSRI such as Prozac can lead to a complication called serotonin syndrome.

Some herbs and other supplements may work as natural antidepressants, but that does not mean that they are safe and appropriate for everyone or come without side effects.

The effectiveness of these natural remedies is also not always clear, so always talk to your doctor first. Religion can be an impactful source of support for many people dealing with depression, but there is no need to join a church, synagogue, or mosque unless you wish to. Simple daily practices such as meditation or adding to a list of things you're grateful can help boost mood and overall well-being.

Meditation can have a range of beneficial effects such as lowering stress levels and helping people to become more aware of their thoughts and reactions. Research indicates that an intervention called mindfulness-based cognitive therapy MBCT , which combines elements of cognitive behavioral therapy CBT with mindfulness meditation, can be helpful in treating depression and preventing future relapses of symptoms.

Studies also suggest that different types of mindfulness meditative practices can also be effective in the treatment of depression.

There are many different types of meditation, but you can get started with a simple meditative exercise with these steps:. Getting more exercise doesn't have to mean training for a marathon, but it does mean putting in a half-hour or so of low-intensity activity each day, which has been found to be effective in improving mood and quality of life.

Even better, take it outdoors. Fresh air and sunshine are especially healing for folks dealing with a special form of depression known as seasonal affective disorder SAD. While research has shown that regular physical activity can be effective in both the prevention and treatment of depression, it can be hard to start an exercise habit when you're depressed.

Lack of energy and low mood may mean that you simply feel too fatigued to get up and get active. Some things that you can try to stick to your habit:. Alcohol in and of itself is a depressant. Drinking can interfere with sleep, and quality sleep is a key to battling the blues. While alcohol might seem like a quick fix to escape what you are feeling, it can actually make many of the symptoms of depression feel much worse.

Not only that, but it can decrease inhibitions and potentially lead to risky behaviors and bad decisions that can have long-term consequences. If you're taking any sort of antidepressant, you really shouldn't drink at all.

Alcohol doesn't interact well with medication. If you have been misusing alcohol or other substances and need help quitting, talk to your doctor. You may also have an alcohol or substance use disorder. Withdrawal symptoms may temporarily worsen symptoms of depression, so you may need extra assistance as you go through the recovery process.

What you eat can have a direct effect on how you think and feel. Make sure to eat a well-balanced diet that's rich in nutrients.

A nutritionist or dietitian can help you analyze your eating habits and pinpoint potential nutrient deficiencies that could contribute to depression. Some foods that may be especially beneficial when you have depression include:. Pollyanna-ish as it may sound, thinking good thoughts can help you feel good.

Your thoughts truly do have a direct bearing on your mood. If you're struggling with negativity, consider seeing a therapist to help you learn ways to counter it. One of the most popular and effective treatments used in the treatment of depression is cognitive behavioral therapy CBT.

This form of psychotherapy focuses on identifying negative thinking patterns and then replacing them with more positive ones. There are different ways that you can practice some of these ideas on your own.

Sometimes these thoughts can be obvious, such as times when you berate or criticize yourself. Other times, they can be more subtle. You might find yourself engaging in things like catastrophizing or all-or-nothing thinking. Catastrophizing involves always anticipating negative outcomes.

All-or-nothing thinking means that you think of things as either successes or failures with no in-between. Once you get better at recognizing these cognitive patterns, you can start working on some healthier replacements. When you find yourself having a negative thought, consciously reframe it in a positive way.

For example, you might replace something like "This will never work" with something more positive such as, "Here are a few things that I can try that will help me get started.

CBT is an effective treatment for depression that focuses on identifying and changing negative thought patterns that contribute to feelings of depression. You can try these strategies on your own by becoming more aware of negative thinking and shifting them to be more realistic and positive.

Stress can drive up levels of a brain chemical called cortisol , which has been found to be higher in folks with depression. There are lots of strategies for coping with stress, such as time management, meditation, and biofeedback training. Some stress-relieving activities that you might want to incorporate into your daily life include:.

Learning to manage your stress takes time and practice. Talk to your doctor or therapist about other strategies you might try to minimize the stress and your response to it.

You may also find it helpful to add indoor plants to your home or office environment. Natural settings are associated with improved mental well-being, so it makes sense that "bringing the outdoors in" might help improve your mood.

Studies have shown that adding indoor plants to your home or office can help in a variety of ways, including:. Choosing certain plants may provide additional benefits.

For example, research suggests that the scent of a lavender plant can help people feel calmer and more relaxed. No matter what type of plants you choose, greenery can be a great way to beautify your surroundings and potentially improve your mood.

When you're depressed, there's no reason to go it alone, and there are all sorts of reasons to reach out to friends and family. Make plans with loved ones and keep those dates. Join a club or sign up for a group activity such as a local dodgeball league or a French class.

Other things you might try:. The problem is that depression often causes people to withdraw, which only further exacerbates feelings of isolation and loneliness. Even when you don't feel like going out or being social, try reaching out in whatever way is most comfortable for you.

Enlist a few of your closest loved ones who understand what you are experiencing. Doing the things you used to do might not bring you quite the same enjoyment when you are depressed, but getting out of the house and spending time with people who care about you can help you feel better.

Depression often zaps your interest and motivation to explore new things. You might find it helpful to develop a list of things you might like to try, then work through them one at a time.

You might have to compel yourself to try them, and you might find that you don't necessarily have the motivation to pursue new things beyond your initial attempt. But over time, you might find that something sparks your interest or helps you feel more motivated. It's not always easy, but consider making it a goal to try at least one new thing each week.

It may help you fight off a sense of boredom and give you something to look forward to. The symptoms of depression can also make it difficult to stick to a schedule, but research suggests that having a routine can be critical for mental health.

Maintaining a routine can also help you hold on to a sense of normalcy and stability when you are dealing with feelings of depression, stress, or anxiety. Not having a daily routine, on the other hand, can increase your feelings of stress and leave you feeling overwhelmed and unable to focus.

So work on having a schedule that includes the basic things you need to get done as well as plenty of self-care. There's no doubt that music can have an impact on how you feel , so choosing the right music when you're feeling down might be an effective way of lifting your mood.

Research has found people who are depressed may have a tendency to choose music that intensifies rumination, sadness, and emotion-focused coping. So while you might be tempted to turn to somber tearjerkers when you're feeling down, consider listening to more upbeat songs to boost your mood and inspire positive feelings.

Depression is a serious condition that may grow worse over time if left untreated. There are a number of natural ways to combat feelings of depression if you don't want to take prescription antidepressant medication.

These strategies can also be helpful when used to complement treatments that may include psychotherapy and medication. We've tried, tested, and written unbiased reviews of the best online therapy programs including Talkspace, Betterhelp, and Regain.

Find out which option is the best for you. You should talk to your doctor or therapist to find the best approach to treating your depression. Many lifestyle changes such as eating a healthy diet, getting regular exercise, and getting enough sleep may help improve your symptoms. Always talk to your healthcare provider before taking any supplements to treat depression, since these might have side effects of their own or may interfere with or interact with other medications you may be taking.

If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration SAMHSA National Helpline at for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database. Always take symptoms of depression seriously as depression doesn't just go away on its own. While there are many things you can do to support your mental health, don't try to just handle your symptoms alone.

Talk to your doctor and discuss some of the self-help strategies that may support your treatment. Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how to find the courage to face depression, featuring Olympic gold medalist Laurie Hernandez.

Click below to listen now. Centers for Disease Control and Prevention. Peltz JS, Rogge RD. The indirect effects of sleep hygiene and environmental factors on depressive symptoms in college students.

Sleep Health. Wams EJ, Woelders T, Marring I, et al. Linking light exposure and subsequent sleep: A field polysomnography study in humans. Parker GB, Brotchie H, Graham RK. Vitamin D and depression. J Affect Disord. Young, SN.

Are SAMe and 5-HTP safe and effective treatments for depression? J Psychiatry Neurosci. Das YT, Bagchi M, Bagchi D, Preuss HG. Safety of 5-hydroxy-L-tryptophan. Toxicol Lett. Linde K, Kriston L, Rücker G, et al. Efficacy and acceptability of pharmacological treatments for depressive disorders in primary care: Systematic review and network meta-analysis.

Ann Fam Med. Deacon G, Kettle C, Hayes D, Dennis C, Tucci J. Omega 3 polyunsaturated fatty acids and the treatment of depression. Critical Reviews in Food Science and Nutrition.

Izzo AA. Drug interactions with St. John's Wort Hypericum perforatum : A review of the clinical evidence. Any exercise is better than none and even a brisk minute walk can clear your mind and help you relax.

Find out more about walking for health. Find an activity you can do regularly. You can take part in a team sport, attend classes at a leisure centre, or just be more active in your daily routine by walking or cycling instead of travelling by car or public transport.

Find out about different types of exercise and the benefits of being more active for fitness. Read about prevention and management of long-term conditions on the GOV. UK website. Find fitness advice for wheelchair users. Find local exercise classes and sports clubs.

If being outdoors appeals to you, Green Gym projects, run by The Conservation Volunteers TCV , provide exercise for people who do not like the idea of the gym or indoor exercise classes. To find out more, visit the TCV website.

If you like walking, groups such as Ramblers Wellbeing Walks can support people who have health problems, including mental health conditions.

If you have not exercised for a long time or are concerned about the effects of exercise on your body or health, ask a GP about exercise on prescription. Lots of GP surgeries across the country prescribe exercise as a treatment for a range of conditions, including depression.

The National Institute for Health and Care Excellence NICE recommends group exercise as an option for people with mild to moderate depression. This is usually more than 1 session a week with a trained practitioner, for 10 weeks. The GP can help you decide what type of activity will suit you.

Depending on your circumstances and what's available locally, the exercise programme may be offered free or at a reduced cost. Many treatments are available for depression, including talking therapies , antidepressants and self-help of various kinds.

Find out more about treatment for depression. If you have been feeling down for a while and do not feel like your usual self, see a GP to discuss your symptoms. They can tell you about the choice of treatments available for depression and help you decide what's best for you.