Lifestyle Tips for Depression and Anxiety

Things that are healthy for your body are healthy for your mind as well.  Even small changes can make a difference.

Move more – Focus on a type of exercise you enjoy (like walking, biking, dancing, etc.) so that it's easier to do.

Prioritize sleep:

• Reach out if you're sleeping less than seven to eight hours per night.
• Read more about how to improve sleep.

Adjust your diet:

• Eat a diet focused on whole foods, and limit processed foods.
• Start by decreasing simple carbohydrates (white bread, pasta, rice, etc.) and sweet foods and drinks. When you eat carbohydrates, eat healthy protein and healthy fats at the same time.

Make time to connect with others, the outdoors, and yourself.

Prioritize social connection:

• Reach out to a friend or a family member.
• Start small by making eye contact and greeting people when you’re out of the house.

Start a mind-body practice:

• Meditate a few minutes per day to start.  It's normal to struggle focusing more on some days.  Apps offer guided meditations (Insight Timer, Smiling Mind, 10% Happier, Calm, or Headspace).
• Try a tai chi or gentle yoga class.

Get outside – Go outside every day, even if just for a few minutes.  Consider walking a few extra blocks, taking a break outside, or choosing an outdoor exercise.

Connect with your feelings – Coping skills can help you make positive changes.  Read more about these techniques:

• Coping with Depression
• Coping with Anxiety

Reduce alcohol and drugs:

• Limit your alcohol intake.  The limit is one drink per day if you were assigned female at birth and two drinks per day if you were assigned male.
• Avoid regular use of marijuana or other drugs.
• Reach out if you want help cutting back.

Cut back on non-essential screen time – This includes TV, phone, computer, tablet, e-reader, etc.

Quit smoking or vaping – If you want help quitting, let us know.

Cut down on caffeinated beverages like coffee and energy drinks – This is particularly important if you're feeling anxious.

If your mood doesn’t improve or it's challenging to make these changes, it’s OK to ask for help.  Please reach out to us or a mental health provider.

If you ever feel you may harm yourself, please call 9-1-1, go to your local emergency room (ER).  You can also contact the suicide hotline by calling or texting 9-8-8.