Find Joy in Life and Overcome Depression

Depression is a serious condition, and anyone dealing with it should be under a doctor's care. That said, certain everyday habits can give you a lift on the days you feel flat. Below are small changes worth trying.

Make time for a close friend at least once a week. Regular contact with someone you trust builds self-confidence and works a bit like therapy or antidepressant medication. A good friend also nudges you toward healthier choices, like finally starting that exercise habit.

Spend time with a dog. In some studies, people who didn't own pets saw their oxytocin and serotonin climb after spending time around a dog. If you can't adopt one, volunteer at an animal shelter or offer to walk a neighbor's dog.

A short weekly massage helps too. Have your partner rub your back or pay a professional; either way, serotonin goes up and cortisol, the stress hormone, comes down.

Keep your caffeine modest but steady. A cup or two of tea or coffee in the morning has been tied to a drop in depression risk of 50 percent or more.

Food plays a part. Bananas, kiwi, walnuts, pineapple, plums, cherries, and tomatoes are high in serotonin. Foods rich in tryptophan matter as well: fish, chicken, turkey, nuts, eggs, cottage cheese, and beans. Tryptophan converts into serotonin, which lifts the mood naturally.

Don't skip the omega-3s. Mackerel and salmon are loaded with them. Walnuts, flaxseeds, kidney beans, soybeans, and black beans are strong plant sources if fish isn't your thing.

Consider a couple of supplements. Chromium taken daily can cut carbohydrate cravings while lifting your mood, and 400 micrograms of folate (a B vitamin) supports mood and can make antidepressants work better.

Here is a simple morning routine worth trying. When you wake, hang your head over the edge of the bed, hold a five-pound dumbbell in each hand, and let your arms drop toward the floor. Breathe deeply ten times, then lift the weights up and set them beside you. Rest your head on the bed and take ten more deep breaths. Do the whole thing three times to open up your breathing.

Smile at yourself in the mirror. Even a forced smile can start to make you feel happier, and laughter triggers a release of serotonin.

Once a month, try staying up all night. Nobody is entirely sure why it works, but occasional sleep deprivation has been shown to ease depression and, oddly, improve sleep afterward.

Drum on something. It sounds strange, but research links drumming to real physical relaxation.

Protect your sleep rhythm, and now and then sleep in a different room. Insomnia often rides along with depression, and a change of room can reduce it. Wake at the same time each day, cap daytime naps at 20 minutes, cut off caffeine by 3:00 p.m., and give yourself an hour to wind down before bed.

Go easy on yourself when things go sideways. You're human. Swap the harsh inner voice for a kinder one and remind yourself you're doing the best you can with what you know.

Shake up the routine from time to time. Take a day off and explore somewhere close to home. Go out to eat on a night you normally wouldn't. Book a vacation.

In winter, take a ten-minute walk three times a day. The short, dark days leave most people short on sunlight, which can drag the mood down. Moving your body prompts the brain chemicals and hormones that lift it back up.

Exercise, plain and simple. Daily movement releases serotonin, so pick whatever you'll actually do: yoga, hiking, biking, canoeing, or a walk around the block. You'll end up calmer and looser.

Bad days happen to everyone. Some mornings you wake up feeling like you got out on the wrong side, with a short fuse and no patience for the people near you. Maybe it's stress, poor sleep, or a cold coming on. Whatever the cause, don't pile guilt on top of it. When you need to get through the day without snapping at the people you love, try a few things.

Let yourself feel what you feel, because everybody has these days. Vent to a friend or dump it into a journal to get it out of your head. Dig for the actual cause and fix what you can. Count the good things in your life; it can flip a mood almost on the spot. Step outside for fresh air, or just move to a different room. Exercise for that serotonin boost. Take a few slow, deliberate breaths to bring the stress down.

Do these things and your mood tends to climb enough to carry you through the rest of the day. Pay attention to your mind and body, look after yourself, and give your feelings their due.