Feeling down happens to everyone, but when sadness lingers, it can start to take over your day. The good news? Simple habits you can do in your everyday routine can help lift your mood and support your mental health.
We asked an expert for five habits that help with depression and improve overall emotional well-being.
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Download the app1. Move your body
“Exercise regularly to boost endorphins and improve mood,” says Maddy Dahm, LCSW, primary care behavioral health clinician with Hartford HealthCare Medical Group.
You don’t need a rigorous workout—walking, stretching, or gentle yoga each day can help you feel more energized and positive.
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2. Create a routine
“Creating structure and routine gives you a sense of control and purpose,” Dahm explains.
Even simple routines, like regular mealtimes or setting aside time for work and relaxation, can stabilize mood and reduce stress.
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3. Prioritize sleep
“Quality sleep improves mood, helps manage stress, boosts cognitive functions like memory and concentration, and can reduce the risk of mental health issues,” says Dahm.
A consistent sleep schedule and good sleep hygiene are key to emotional well-being.
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4. Eat a balanced diet
Nutritious meals support both physical and mental health.
“Eating a balanced diet containing eggs, dairy, nuts and seeds, fermented foods, spinach, fruits, and vegetables can increase your serotonin levels and improve your overall brain function and mood,” Dahm says.
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5. Practice mindfulness and connection
“Mindfulness and meditation can help reduce negative thoughts,” notes Dahm. Connecting with friends, family, or colleagues also supports emotional health and reduces feelings of isolation. Engaging in hobbies or activities you enjoy adds purpose and satisfaction.
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Even small daily actions can help lift your mood and improve mental health. Dahm suggests trying a few simple habits:
- Practice gratitude: “Take a moment each day to reflect on something positive,” she says. This can help shift your focus away from negative thoughts.
- Connect with someone: Talking to a friend, family member, or colleague can provide support and reduce feelings of isolation.
- Go outside: Exposure to natural light and fresh air can boost energy and improve mood.
- Practice deep breathing: Simple breathing exercises can reduce stress and help calm your mind.
- Participate in a hobby: Engaging in activities you enjoy provides purpose, satisfaction, and a break from stress.
Incorporating these habits that help with depression into your daily routine doesn’t have to feel overwhelming. Small, consistent steps can make a noticeable difference over time.
> Related: 5 Mindfulness Techniques Worth Trying
Know when to seek help
If low mood persists or you notice changes such as loss of interest in activities, weight changes, disrupted sleep, or thoughts of wanting to end your life, it’s important to reach out to a mental health professional. “You don’t have to face depression alone,” says Dahm.
By practicing these habits that help with depression, you can take proactive steps toward feeling better, boosting resilience, and improving your overall well-being.
