Non-Pharma Ways to Address Mild Depression

Before COVID, 1 in 10 Americans struggled with anxious and depressive symptoms but those numbers have QUADRUPLED. These experiences are normal and having them is not a lack of effort. These symptoms, over time, can also be contagious in work and personal environments. Here’s some tips to help:

1. Normalize the struggle. It’s OK to not be okay. When you deny or dismiss your feelings it leads to more suffering and feelings of isolation.

2. Exercise. Any kind. Exercise helps to lower symptoms of anxiety, improve sleep quality, and boost energy levels. It combats depression by enhancing endorphins.(1)

3. Nutrition. Curbing refined sugar found in sweets, soft drinks, and processed foods may be especially beneficial in helping to prevent depressive symptoms. Instead, opt for real fruit, nuts and cheese as a healthier snack.(2)

4. Gratitude. Writing down what you appreciate in your life can increase activity in the medial prefrontal cortex, the brain region often associated with depression. Even doing this once a week pays dividends.(3)

5. Social connection. Isolation increases a person's risk of depression and can make symptoms more severe and longer-lasting. Say yes to the invite from family and friends or consider volunteering your time to worthy entities and agencies. (4)

Please don’t stay quiet and isolate. Speak up, ask for help. Reach out