Depression is a common mental disorder that affects hundreds of millions of people around the
world. 1 In addition to impacting mental health, depression may cause physical pain, fatigue,
gastrointestinal problems, changes in appetite, and more, so it’s important lower your risk of
developing depression. 2 Here are 10 habits to incorporate into your routine to help reduce your
risk of depression.
1. Eat Nutritious Food
Following a healthy diet may reduce the risk of developing clinical depression or depressive
symptoms. This is especially true when the diet incorporates fruits and vegetables and avoids
junk food and food that causes inflammation. 3
2. Exercise Regularly
Exercise releases endorphins – natural chemicals in the brain that improve your sense of well-
being – which may help reduce anxiety and depression. Exercising also allows you to give your
mind a break from the things that are bothering you or causing negative thoughts, providing a
healthy way to cope with anxiety and depression. 4
3. Get Enough Rest
The amount and quality of sleep you get at night impacts how you feel and function during the
day. People with insomnia, for example, may be more likely to develop depression than people
who sleep well at night. 5 Alternatively, healthy sleep reduced the risk of depression by 22% in a
recent study.
4. Be Less Sedentary
Being sedentary for long periods of time can put you at risk of developing depression, even if
you get exercise every day. 6 Find ways to get more movement in your day, such as taking breaks
from spending time in front of screens and standing instead of sitting when possible.
5. Make Time for Friends and Family
Frequent social connection decreased the risk of depression by 18% in a recent study. People
who feel connected to others also have more empathy for other people and higher self-
esteem. 7 Be sure to make time for friends and family and cultivating social connection.
6. Limit Alcohol
Large quantities of alcohol may cause depression during intoxication and anxiety during
withdrawal or hangover. The more alcohol you drink and the more frequently you drink alcohol,
the more likely you are to develop temporary anxiety and depressive symptoms. 8 Reducing your
alcohol intake can help reduce your risk of depression.
7. Don’t Smoke
Like alcohol, smoking increases a person’s risk of depression. The more you smoke and the
more frequently you smoke, the higher your risk of depression. 9 If you smoke regularly,
consider quitting to improve your mental health.
8. Manage Stress
Stress is a natural reaction, but too much stress can increase your risk of depression and
anxiety, as well as muscle tension, digestive issues, high blood pressure, heart attack, sleep
problems, and more. 10 Try to identify what’s causing the stress and develop healthy coping
strategies, such as getting enough sleep, building strong relationships, and getting help from a
professional.
9. Reduce Screen Time
Screens have become part of our daily lives, and growing evidence shows that social media can
cause depression and anxiety or make these issues worse. 11 Try to reduce your screen time,
such as by scheduling breaks or turning off the notification on your devices so you feel less
tempted to check them.
10. Talk to a Professional
You don’t have to deal with depression alone. A mental health professional can work with you
to determine the best treatment methods for your depression. Talking to a professional is an
important step in feeling better.
About Prana Health
Sleep and depression are closely linked, with each one impacting the other. That’s why we’re
dedicated to treating sleep disorders like insomnia, narcolepsy, obstructive sleep apnea, and
more. We also provide primary care services, urgent care services, telehealth services, and
more. Contact us today to learn how we can help improve your sleep to reduce your risk of
depression.
