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...
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.
Therapy can help with many types of depression, including major depressive disorder, persistent depressive disorder (dysthymia), seasonal affective disorder, postpartum depression, and depression related to life transitions or grief. Your therapist will tailor treatment to your specific needs.
What is the goal of depression counseling?
Living with depression can feel like walking through thick fog every day, where the world looks muted and it’s hard to find your way. The goal of counseling isn’t to instantly make the fog disappear. It’s to give you a powerful flashlight so you can find your path again. Depression counseling helps you better understand your symptoms of depression, identify what’s contributing to them, and learn healthier ways of coping.
We work together to help you understand what's behind the fog, rediscover your sense of purpose, and rebuild your life, one step at a time. We believe in your capacity to feel joy again.
How can counseling help me get my life back?
When you're dealing with depression, even the smallest tasks can feel like climbing a mountain. Counseling helps you build the skills and stamina to make that climb. Through evidence-based approaches such as cognitive behavioral therapy (CBT), we help challenge unhelpful thought patterns and behaviors that reinforce depression.
We'll help you challenge the negative thought patterns that weigh you down and find ways to re-engage with your life. Treating depression is not about perfection; it’s about progress and learning how to support yourself with compassion.
Can therapy really help with depression?
Yes! Therapy is one of the most effective ways to treat depression. Research consistently shows that depression therapy—especially CBT—is effective for depression, including major depressive disorder and persistent depressive disorder.
We'll help you navigate the difficult emotions and challenge the unhelpful beliefs that are holding you back. You are not alone in this fight, and we'll be there to support you every step of the way.
What if I don't feel motivated to go to counseling?
We get it. Depression often drains motivation, energy, and hope. A lack of motivation is itself a common symptom of depression—not a failure. You don’t have to feel “ready” to start. Just showing up is enough. We’ll meet you where you are and move at a pace that feels manageable.
