Depression is a topic that is extremely popular but not a lot of people are talking about the number of things you...
Depression is a widely discussed topic, yet not enough attention is given to the many ways you can actively work to reduce it. It impacts nearly every aspect of life, sapping your energy, stealing joy, and making meaningful goals feel out of reach. Unfortunately, depression rates continue to rise, and that grim statistic often dominates the conversation.
However, there are effective and scientifically proven strategies that can help decrease depression. These aren’t gimmicks or shortcuts, and they do require time and effort. But the good news is that these methods can make a real difference, sometimes sooner than you might expect. Even though depression can make simple tasks feel monumental, the key is to start small, put in the effort, and give yourself a chance.
The power to reduce symptoms and overcome depression lies within you. By reading this blog, you've already taken a significant step forward. So, let’s explore three actionable ways to start decreasing depression today.
The first strategy to decrease depression is to create a routine for yourself. There's nothing flashy about this; it's just tried and true wisdom. Not sure where to start? How about sleep? One of the effects of depression is that it throws off your entire sleep schedule; some people sleep a lot more, and others sleep a lot less. Either way, this disrupts your circadian rhythm, making it harder to get solid sleep. The worse your sleep is, the worse your depression is. You can reverse this by going to bed and waking up at the same time every single day. For those of you who can't seem to fall or stay asleep, trust me, start by getting up at the same time no matter how tired you are and don't nap during the day.
These strategies will take a week or two before your body starts to adjust, but it will adjust so stick with it.I'm not a huge fan of sleep supplements but if you really need to use something to help you fall asleep use ashwagandha root as directed. Ashwagandha is all-natural, it doesn't ruin your melatonin production, and it's been proven to improve the quality of sleep throughout the night.Once your sleep is set, you can start to integrate other pieces into your routine, one at a time, to create a daily schedule that contributes to a healthy lifestyle- the results are amazing.
The second tool I want to talk about is, drum roll please… walking. Yup, that's right, walking—not running, not sprinting, not the Tour de France, just walking. Studies show that individuals who incorporated a 10-minute walk into their daily routine (our buzzword from earlier) demonstrated the ability to successfully decrease depression, anxiety, and lower their blood pressure. This works extremely well when used in combination with our first tool of creating a routine. Remember the sleep tips from above? The very first one was to get 10 minutes of direct sunlight in your eyes in the morning. What better way to achieve that than a nice morning walk for exactly that amount of time?
You don't have to commit to a gym membership or weight training program; there's no 2-week, 30-day, or 90-day transformation challenge. It's just a simple, small, 10-minute walk. Not only does the walk itself decrease depression, but the sheer act of making a daily walk a goal also contributes to reducing depression. And, guess what? By achieving that daily goal, you're decreasing depression! So, the walk itself, making the walk a goal, and accomplishing that goal all decrease depression individually and reinforce each other.
The catch is, if you make it a goal, you have to make yourself do it. This is why setting goals needs to start small. Prioritize sleep first. Then integrate a 10-minute walk (or vice versa if you need to). But don't try and make a lifestyle overhaul at once; you'll burn out and become even more depressed than you were. It's good to start small, with the task you'll actually do.
The third strategy to decrease depression is social connection. Again, it’s fairly simple and straightforward. The magic formula for depression is to get a routine, get moving, and get social. This does not mean going to the bar and getting drunk with friends, family, or strangers. Alcohol is a depressant, which means it depresses you. I should also add that THC from marijuana disrupts your sleep and does not help it. Both alcohol and THC have a sedative effect that inhibits REM (dream) sleep, where your energy and dopamine levels are restored during the night.
What I mean by getting social is finding a community—a sober community—that genuinely cares about your well-being. This may take some effort, especially depending on your age group, but it’s an essential step to decrease depression. Reach out to old friends and family members who care about you. Tell them what you’re struggling with and how they can help. If you’re not sure how they can help, just let them know you’re having a hard time and would like to hang out. Make it part of your routine (there’s that buzzword again).
It could be a weekly call or a bi-weekly coffee meet-up. The point is to place yourself in an environment where you’re surrounded by positive people you enjoy being around. Social connection may be the single greatest aid in decreasing depression. If you’re truly isolated, start by talking to a therapist and ask about group therapy. We all need to start somewhere, and therapy is a good place to begin.
There you have it—three ways to decrease depression. Create a quality routine for yourself, starting with your sleep schedule. Get on your feet and go for a 10-minute walk every single day. And most importantly, connect with other humans!
I know depression can make everything feel so much harder than it should be, so start off slow and only take on what you know you’ll do. If all you can manage is a 5-minute walk every day, start there and gradually work your way up to 10 minutes. If there’s no one in your life you can spend time with—or even if there is but it feels too difficult—reach out to a mental health practitioner. Therapy is an excellent way to get support and direction, and it can connect you to group opportunities beyond individual counseling.
You have the power to decrease depression. Now you have a place to start, and the rest is up to you.
I am a Licensed Professional Counselor, and owner of Overcomers Counseling. I'm dedicated to helping individuals find strength and healing through life’s challenges. With a deep understanding of mental health and years of professional experience, I specialize in fostering hope and resilience while equipping her clients with tools to thrive. Passionate about empowering others, she creates a safe, supportive space where everyone feels seen, valued, and capable of overcoming obstacles on their path to well-being.
If your symptoms of depression have been persistent and interfere with your daily life, it's important to seek help from a mental health professional. It's also a good idea to get medical advice if you experience any thoughts of self-harm or suicide.
Yes! In fact, it's encouraged that you open up to your therapist so they can gain deeper insight into your individual situation and develop the most effective treatment plan possible that works best for you. Your therapist is there to serve as an unbiased source of support who will respect any thoughts or feelings shared within the session without judgment or criticism.
The duration of depression counseling varies for each individual, depending on the severity of their depression and their progress in therapy. Our therapists will regularly assess your progress and adjust your treatment plan as needed.
Ignoring depression can exacerbate symptoms and make it more challenging to manage over time. This can result in a negative impact on your personal, professional, and social life, leading to feelings of isolation and even thoughts of self-harm or suicide.
Therapy provides many benefits for people battling depression. Research has shown that cognitive-behavioral therapy (CBT) is particularly effective in managing depressive symptoms. In addition, therapy can teach healthy coping skills and provide emotional support during difficult times. It may also be used as part of a comprehensive treatment plan which includes medication as well as lifestyle changes such as regular exercise and improved nutrition.
It's important to remember that you are allowed to grieve however you need to, and that doesn't mean you have to ruin the holidays for everyone else. If you need to take a break from holiday festivities, do so. Go for a walk, take a nap, watch a movie—whatever you need to do to take care of yourself. You can also try talking to your family about your grief ahead of time and asking for their understanding and support.
