10 Tips for Managing Depression

1. Eat consistently throughout the day.

Eating three balanced meals a day along with snacks will help fuel your brain and keep your mood in check. If you dont have something to eat every four to five hours, you run the risk of experiencing a post-meal letdown and sluggishness that can cause your mood to take a turn for the worse. Each meal and snack should contain a mix of high-quality carbohydrates and lean protein to stabilize your blood sugar levels.

2. Never skip breakfast.

Breakfast helps fuel your brain and your body for the day ahead, and it can help you feel better both mentally and physically during the morning hours. But not all breakfasts are created equal! Go for high-quality protein foods such as nonfat yogurt (especially nonfat Greek yogurt), egg whites, low-fat cottage cheese, natural nut butters, or turkey bacon, along with a high-quality carbohydrate like fruit or whole-grain toast.

3. Eat mood-boosting foods for lunch and dinner.

If you want to feel more energized, pay attention to what youre putting on your plate. The best foods for stabilizing your mood include high-quality carbs like whole grains, veggies, fruits, and legumes; soluble fiber such as oat and rice bran, lentils, beans, apples, blackberries, and seeds; lean proteins like lean meats, tofu, reduced-fat dairy, and nuts; fish and other sources of omega-3 fatty acids; foods rich in vitamin D, specifically wild salmon, mackerel (not king mackerel), sardines, herring, shiitake mushrooms, and reduced-fat milk; foods high in B vitamins such as shellfish, legumes, broccoli, broccoli rabe, artichokes, wheat germ, oranges, papaya, seaweed, and berries.

4. Get enough sleep.

Whether youre a night owl or a morning person, sticking to a routine that includes going to bed at the same time each night, waking up at the same time in the morning, and getting approximately seven to nine hours of sleep can help energize you and prepare you for whatever the day throws at you. Recent studies show that sleep deprivation can negatively affect your mood and be detrimental to your health.

5. Socialize with your friends, family, and colleagues.

In some ways, enjoying the simple pleasures of socializing with others can be one of your best defenses against the daily grind and stresses that tend to wear you down. Take time to meet friends for dinner, have a chat with a family member, and enjoy an occasional happy hour with co-workers.

6. Abstain from alcohol consumption.

While drinking a moderate amount of alcohol may offer some heart-healthy benefits, it can also lower blood sugar, which is likely to worsen mood symptoms. Any amount of alcohol can increase your feelings of depression, trigger anxiety, and interact with antidepressant medications.

7. Consider taking mood-boosting supplements.

People who are concerned about depression and other mood problems should talk to their doctor about taking certain dietary supplements. For example, you might benefit from a multivitamin thats high in folate and B12 vitamins. Many experts also recommend a fish oil supplement for omega-3 fatty acids, which may help regulate mood. Other popular complementary treatments for depression are St. Johns Wort, an herbal supplement that appears to prolong the action of mood-stabilizing serotonin and other neurotransmitters in the brain, and SAMe, which seems to increase the availability of dopamine and norepinephrine in the brain. Always talk to your doctor before taking any new supplements.

8. Make time for yourself.

When you feel frazzled, crazed, overextended, and overworked, its a surefire way to end up angry, anxious, or depressed or all three! It may seem impossible, but you need to carve out time to do pleasurable and relaxing activities on a regular basis. Pencil in a monthly spa date or an hour with a massage therapist, a morning walk or yoga class, or just a period of time each day in which you read a book, take a bath, or devote time to a hobby you enjoy.

9. Exercise!

While exercising is great for losing weight and staying physically fit, its also beneficial for anyone who is prone to depression. Not only does exercise make you feel stronger, more confident, and more self-assured, it also exerts other mood-enhancing effects, such as raising your endorphin levels and increasing the amount of blood flow to your brain, providing it with more oxygen. Many studies show that exercise reduces anxiety, tension, stress, and feelings of depression, so get up and get moving!

10. Follow your medication regimen.

If your doctor or mental health specialist has prescribed a medication regimen for you, it is important to follow it as directed. If youre experiencing negative side effects or you miss a dose, talk to your doctor about the best course of action.