How to Fight Depression and Feel Awesome without Drugs

In today’s society, almost everyone is on, or knows someone who is on antidepressants, but these medications only treat the symptoms of depression – not necessarily the causes.  There are several Bulletproof ways to treat the causes of depression so that you can avoid those miserable moments altogether.

• First, be happy. If you actively choose to focus on the positive in the situation (even when the negative is bogging you down), your serotonin levels naturally increase – which is exactly what many antidepressants try to make happen.
• Second, get outside more. All the exposure to light can also increase your serotonin levels.  At the very least, have bright halogen lights in your workplace if you have to work indoors.
• Next, exercise.  While the Bulletproof lifestyle doesn’t push for over-the-top amounts of exercise, there is a healthy balance.  Studies show that exercise can be just as effective as antidepressants, and without all the annoying side effects.
• Finally, adjust your diet.  The foods you eat are determining factors for your mood and irritability level.  The Bulletproof® Diet is high in the fats that boost your mood, low in fats that make you feel crappy, and has a just the right amount of protein to keep you feeling your best.

If you’re like most people, some days just rock. Sometimes you feel superhuman, other times it can just feel like something is just missing.  Most people go through these times and rationalize them away as something that’s just part of life. Instead, biohackers learn to reject the idea that most of the these “normal” things are unexplainable, preferring instead to find solutions rather than suffer from the same problems over and over.

For example, most people know that low amounts of sleep make them perform poorly, and that’s just a part of life, or they believe that in order to be thin, you should just get used to being hungry all the time. We’ve seen how those ideas stand up to Bulletproof methods.

Sadness and depression are no different.  It is normal to have small amounts of sadness or depression, and they manifest themselves in different ways.  Or maybe you’ve experience a loss and it’s totally normal to feel sad and grieve. In those cases, if you don’t feel sad, you’re probably not processing an emotion so you can let it go.

However, sometimes sadness and depression are there for no good reason.  When this happens, some people feel lethargic, others tearful, or maybe you just lack your normal level of motivation.  Or maybe it manifests as irritability or even numbness.  Whatever it is, at the end of the day, it saps your performance and makes you feel less Bulletproof.

So maybe it’s not full-blown depression, but hey, what if you could avoid those little grumpy moments that make your kids stay away from you, or those times your co-workers get coffee from a different floor instead of the coffee bar next to your office?  What if you could build your resilience and even prevent it before it starts?

This post will give you some ideas to help transform the type of mild depression that sucks your energy into simple feelings you can work through and release, bringing you back to full strength.

The traditional approach to treating depression is to balance certain neurotransmitters with drugs.  Drugs have their place, but many of the ones targeting depression are failures.  They often work only as well as placebos, and they have a lot of unwanted side effects.  Just like statins, these drugs don’t target the real cause of the disease – just the symptoms.  They might help in the short term, but to really solve the problem you need to fix it with a more holistic systems thinking, Bulletproof methods.

While researching the Better Baby Book (due in January!!!) I came across a study on the topic of depression. The study focused on mothers, but the recommendations in it apply to us all.

This study’s four main recommendations for how to fight sadness without drugs are: happiness, spending time outside, exercise, and diet.

I used to have serious mood swings and unjustified bursts of anger that impacted my own health and my relationships with people I care about.  That was until I hacked my brain and Bulletproofed my body.  I started eating the Bulletproof Diet, lost 100 pounds, and used advanced technology to work my brain into a high performance state.  Now, I’d be shocked to feel myself wasting that much productive energy on being angry or depressed. Here’s how you can do the same:

1. Be happy.

Studies have shown that when choose to redirect your attention to the positive, your serotonin levels increase.  It’s been known for years that your thoughts can alter blood flow to the brain, but only recently have scientists discovered that how you think can also alter neurotransmitter levels.  Meditation has been shown to increase dopamine levels, and feelings of happiness also alter serotonin levels in your brain.

Low serotonin receptor function is associated with poor mood, and high serotonin levels areassociated with better mood.  Basically, while low serotonin may cause you to feel sad, feeling happy may also increase your serotonin levels.  It’s not clear which is more powerful, but one way to increase serotonin may be through psychotherapy methods like 

cognitive behavioral therapy

, meditation, and my personal favorite, HeartMath training.

Doing Heart Math training literally strengthens the part of your brain responsible for turning on the “happy state.”

2. Get outside more.

photo by baaker2009

Mark Sisson has written some excellent articles on the importance of sunshine and light exposure.  He’s made a great point about how working outside can increase your productivity, happiness, and health.  The problem is that it’s hard to move your office outside (although there are some tricksyou can use to make it work).  Nevertheless, working outdoors is not something most people are going to do.  However, other research is showing that bright light exposure may be a way to help increase serotonin levels and alleviate depressive symptoms.

Bright light therapy is especially effective in pregnant women.  On a slightly macabre note, autopsies have shown that people who died in the summer have higher serotonin levels than those who died in the winter.  In studies where they purposely restrict tryptophan to lower serotonin levels, bright light prevents the normal drop in serotonin levels.  If you’ve been suffering from depression or unexplained sadness, try to get outside more often.  If you can’t, think about getting a wakeup light or installing some halogen bulbs in your work area.

In fact, since I live in Canada where it gets dark in the winter, I have 1000 watts of halogen light mounted above my desk, which serves nicely to stave off the winter blues.

3. Exercise.

If you’ve been reading the blog or listening to the podcast for any length of time, you’ve probably figured out that excess exercise is not Bulletproof.  However, the right kinds of exercise can be beneficial for a number of reasons.  A massive review of most of the available evidence found that exercise is extremely good at improving depressive symptoms and increasing mood.  Some forward thinking agencies are even prescribing exercise instead of antidepressants, because “the risk–benefit ratio is poor for antidepressant use in patients with mild depression.”  In other words, exercise is more effective and safer, at least for people with mild depression.  In animals, exercise increases serotonin levels and the firing rates of serotonin neurons.  Does this mean you should start training for the Boston Marathon?  No, but it is evidence you might benefit from a strength plan like the one we’ve laid out here.  To learn more about the benefits of Bulletproof exercise, listen to our interview with Dr. Doug McGuff, M.D.

4. Diet.

The last, and possibly most effective way to increase serotonin levels in your brain and improveyour mood is to eat the Bulletproof Diet.  In animals and humans, tryptophan increases serotonin levels.  In cases of light to moderate to depression, tryptophan can also improve mood. Even in healthy people who are ranked as slightly more irritable than most, small amounts of tryptophancan make them more agreeable and less irritable.  However, there is a difference between dietary and supplementary tryptophan.

Tryptophan supplements raise serotonin levels, but dietary tryptophan does not.  If you do take tryptophan as a supplement, don’t take it when you have recently eaten protein, the other amino acids in protein compete with the absorption of tryptophan in the brain.

There is also evidence that a high tryptophan diet may be bad for you over the long-term.  However, there are a few foods that may increase serotonin levels.  Some of the proteins in whey can improve mood in humans after just a few hours.  This might be one of the reasons people feel so much better eating Upgraded Whey.

In the end, changing the types and amounts of protein you eat is probably less effective than the types and amounts of fat you eat.  Studies have shown that consuming omega-3s improves mood.  On the other hand, consuming large amounts of oxidized artificial trans fats can decrease your mental performance and hurt your mood.  When you eat these fats, they’re assimilated into your brain and other tissues.  They replace the fats that you need like omega-3s, and make you more irritable, less intelligent, and less Bulletproof.

The Bulletproof Diet is high in omega-3 fats, clean saturated fats, and moderate amounts of animal protein to give your body what it needs for a stable mood, but not too much to cause inflammation.

How to Bulletproof Your Brain Against Depression without Drugs

Like most recurring problems, the Bulletproof approach is to try what should work, if that works, great.  If no, then do what “shouldn’t” work.  Drugs are supposed to be some sort of cure all for depression and mood disorders, but most of them don’t work very well.  Here’s what you can do to help prevent and fight depression without turning to medication:

1. Practice pleasure. Use meditation or Heart Math training to learn to “turn on” a state of happiness that can replace sadness. At a minimum, take some time out of your day to focus on everything you love in life.  Get therapy if these things don’t help.

2. Be in nature, or at least pretend to be.  Humans evolved over millions of years living outside.  Only in the last several thousand have we migrated into the sheet rock caves that we now call offices.  Bright light therapy has been shown in several trials to helps alleviate depressive symptoms.  If you can, install some bright lights inside your workspace.  Being outside is even better, because you’ll also increase your vitamin D levels naturally. At least add a few plants to your work space.

3. Exercise.  The right kind of exercise can do wonders for your body and mind.  Not only will it get you leaner, stronger, and help you live longer, it also improves your mood.  Use a plan like theBulletproof Body or Body by Science to strengthen your mental and physical abilities.

4. Eat the Bulletproof Diet.  Avoiding toxins and getting enough – but not too much – tryptophan will help your mood.  The Bulletproof Diet also optimizes your omega-3 to omega-6 fatty acid ratios, which improves your brain performance and overall health.

Using a combination of high doses of fun, bright lights or nature exposure, the right kind of exercise, and the Bulletproof Diet, you can help fight mild depression and optimize your mental  performance.

Beating Depression Naturally

Natural Remedies from the Inside and Out

Treating depression doesn’t have to mean hours of counseling or days fueled by  pills. Those methods can be effective, but you may prefer natural methods to boost your mood.

Exercise, mind-body therapies, and herbal supplements may have the power to affect your outlook and even alter your brain chemistry. Many of these treatments are safe, but aren’t always proven to be effective. 

Click through the slideshow to learn more and talk to your doctor before starting any alternative treatment.

Exercise to Pump You Up

Regular physical activity might not be the first thing your doctor prescribes when they diagnose you with depression. However, maybe it should be part of your therapy.

A Duke University study found that 30 minutes of moderate aerobic exercise three times a week was as effective at relieving symptoms of depression in the short term as antidepressant medication.

The study also found that depression was less likely to return in people who continued to exercise after the initial trial.

Finding Ways to Relax

Depression can make you feel disconnected from the things you love. It also can cause fatigue andsleep problems. Unwinding can have a positive effect on your mood.

Relaxation techniques include:

• progressive muscle relaxation
• relaxation imagery
• autogenic training

Researchers at the Cochrane Collaborationreviewed 15 trials that focused on relaxation techniques. They found that relaxation techniques aren’t as effective as psychological treatment, but are more effective than no treatment at reducing symptoms.

Think About Meditation

Meditation is a form of relaxation intended to clear your mind by focusing on the breath, a word, or a mantra. Some studies suggest that daily meditation can help alleviate stress, anxiety, and symptoms of depression. 

Mindfulness practices, including meditation, train people to focus attention on the moment. This helps to cultivate an attitude of openness and acceptance, which may have antidepressant effects.

Shaping the Body and Mind with Yoga

Yoga is a mind-body exercise. A yoga routine moves through a series of poses that help improve balance, flexibility, strength, and focus. The poses are thought to:

• align the spine
• improve mental clarity
• rejuvenate the nervous system
• reduce stress
• promote relaxation and emotional wellness

Though more research is necessary, some studies, including studies by the University of Westminster, show that yoga may be beneficial for improving depression symptoms

Guided Imagery and Music Therapy

Guided imagery is a form of meditation in which you envision a goal in as much detail as you can. This technique uses the power of positive thinking to help attain something specific, like happiness.

Music therapy has been used to help improve the moods of people with depression. Sometimes it involves listening to music that promotes relaxation and positivity. Other times, it involves singing as a form of therapy.

One study showed that both of these therapytypes could help decrease stress and improve mood.

St. John’s Wort: A Possible Herbal Solution

St. John’s wort is a popular herbal treatment for depression in Europe. American physicians are more divided about its usefulness. 

According to the National Center for Complementary and Alternative Medicine (NCCAM), St. John’s wort doesn’t appear to be effective in treating major depression. But it may benefit people with mild-to-moderate forms.

St. John’s wort may have serious interactions with medications, herbs, and supplements. To be safe, always consult your doctor before taking it

The SAM-e Thing

S-adenosyl-L-methionine (SAM-e) is a chemical that occurs in the body naturally. It’s involved in many bodily functions, including brain and liver function. Some studies show that SAM-e may help with depression symptoms, but the research doesn’t provide conclusive evidence, according to NCCAM.

SAM-e pills are sold as a dietary supplement. However, people with bipolar disorder or manic depression should not take SAM-e because it may cause mood swings and mania

5-HTP and Serotonin

5-Hydroxytryptophan (5-HTP) is a naturally occurring chemical. It works by increasing the amount of serotonin in the brain. Serotonin is associated with mood, sleep, and other functions.

Some studies suggest that 5-HTP may be effective in treating depression, but taking 5-HTP at high doses or for long periods could be dangerous. The FDA doesn’t test dietary supplements.

In the past, contaminants have caused some 5-HTP users to develop a sometimes-fatal blood condition. More studies need to be done to determine if 5-HTP can be effective in treating depression.

Hot Kava

Kava is a root from the kava plant that’s known for its sedative and anesthetic properties. It’s most commonly used as an ingredient in relaxing teas. Areas of the South Pacific, including Hawaii, have used kava for stress release, mood elevation, and other calming effects.

In fact, its relaxing effects have been likened to benzodiazepines. Studies have shown that kava is safe and effective in treating tension and anxiety, which may help ease depression symptoms. However, more research is needed to prove conclusive evidence.

Getting help for depression commonly

Depression is a common mental disorder that causes people to experience depressed mood, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, low energy, and poor concentration.

Depression is different from feeling down or sad. Unhappiness is something which everyone feels at one time or another, usually due to a particular cause. A person suffering from depression will experience intense emotions of anxiety, hopelessness, negativity and helplessness, and the feelings stay with them instead of going away.

Depression can happen to anyone. Many successful and famous people who seem to have everything going for them battle with this problem. Depression also affects people of every age.

Half of the people who have depression will only experience it once but for the other half it will happen again. The length of time that it takes to recover ranges from around six months to a year or more.

Living with depression is difficult for those who suffer from it and for their family, friends, and colleagues. It can be difficult to know if you are depressed and what you can do about it.

Signs and symptoms of depression

• Tiredness and loss of energy.
• Sadness that doesn’t go away. 
• Loss of self-confidence and self-esteem. 
• Difficulty concentrating. 
• Not being able to enjoy things that are usually pleasurable or interesting. 
• Feeling anxious all the time. 
• Avoiding other people, sometimes even your close friends. 
• Feelings of helplessness and hopelessness. 
• Sleeping problems - difficulties in getting off to sleep or waking up much earlier than usual.
• Very strong feelings of guilt or worthlessness. 
• Finding it hard to function at work/college/school. 
• Loss of appetite. 
• Loss of sex drive and/or sexual problems. 
• Physical aches and pains. 
• Thinking about suicide and death. 
• Self-harm

If you experience four or more of these symptoms for most of the day - every day - for more than two weeks, you should seek help from your GP.

What causes depression?

Depression can happen suddenly as a result of physical illness, experiences dating back to childhood, unemployment, bereavement, family problems or other life-changing events.

Examples of chronic illnesses linked to depression include heart disease,back pain and cancer. Pituitary damage, a treatable condition which frequently follows head injuries, may also lead to depression.

Sometimes, there may be no clear reason for your depression but, whatever the original cause, identifying what may affect how you feel and the things that are likely to trigger depression is an important first step.

Types of depression

There are several types of depression, some of which are listed below.

Mild depression

Depression is described as mild when it has a limited negative effect on your daily life. For example, you may have difficulty concentrating at work or motivating yourself to do the things you normally enjoy.

Major depression

Major depression interferes with an individual’s daily life - with eating, sleeping and other everyday activities. Some people may experience only one episode but it is more common to experience several episodes in a lifetime. It can lead to hospital admission, if the person is so unwell they are at risk of harm to themselves.

Bi-polar disorder

The mood swings in bi-polar disorder can be extreme - from highs, where the individual feels extremely elated and indestructible, to lows, where they may experience complete despair, lethargy and suicidal feelings. Sometimes people have very severe symptoms where they cannot make sense of their world and do things that seem odd or illogical. 

Post-natal depression

Many new mothers experience what are sometimes called 'baby blues' a few days after the birth. These feelings of anxiety and lack of confidence are very distressing but in most cases last only a couple of weeks. Post-natal depression is more intense and lasts longer. It can leave new mothers feeling completely overwhelmed, inadequate and unable to cope. They may haveproblems sleeping, panic attacks or an intense fear of dying.

They may also experience negative feelings towards their child. It affects one in ten mothers and usually begins two to three weeks after the birth.

Seasonal Affective Disorder (SAD)

SAD is associated with the start of winter and can last until spring when longer days bring more daylight. When it is mild, it is sometimes called ‘winter blues’. SAD can make the sufferer feel anxious, stressed and depressed. It may interfere with their moods and with their sleeping and eating patterns.

Taking control of your depression

Depression often makes you feel helpless. Taking action to make yourself feel more in control will have a positive effect, whether it’s going to see your GP for treatment, joining a gym, going for daily walks, or doing something that you are interested in or good at. If you don’t feel up to starting something new or joining a local group on your own, ask a friend to come with you.

There are many things you can do to help manage your symptoms and a wide range of treatments, both medical and non-medical, available through your GP.

The sections below should help you to work out what you could be doing yourself and what information or support you may want to ask your GP about.

How you see yourself

The way you think about yourself will affect your frame of mind and feelings of depression. It is common to have feelings of worthlessness or guilt with depression. Try to be aware of any negative thoughts you have about yourself and how they might be affecting how you see yourself and how you feel. If you can, try to think about how realistic these thoughts are and how you might change them into something more positive. You can speak to your GP about getting counselling or cognitive therapy.

Social networks

If you feel depressed it can be difficult to be sociable. Loneliness may make you feel worse, so it’s important to keep in touch with friends and family. Having people around you or groups that you are involved in will help to reduce feelings of isolation.

If you do not have many social networks you could find out about local community groups or befriending schemes from your local library or ask at your GP surgery.

Worries about work, money or a legal situation

Making sure that you do not feel overwhelmed by your work responsibilities is important because it gives you a sense of being in control. It’s important to make time for yourself to do things you want to do or to be with friends and family. 

• If you're struggling to cope with work pressures and you have access to anoccupational health department, you can speak to them about how you are feeling. They may be able to help you to review your work commitments or address specific issues that are affecting your work.
• If you are having financial difficulties, speak to your local Citizens Advice Bureau about how you might get financial help.
• National Debtline provides free, confidential and independent advice for people with debt problems. If you are out of work or want to change your job, your local job centre may offer support in finding work.

Both the Citizens Advice Bureau and your local social services department can also help you with advice about benefits if you are unemployed or unable to work because of depression. 

Where possible, you should always try to keep working. This is because people with depression often find that having something meaningful to do and a reason to get up in the morning is very helpful. Being with work colleagues, having a routine to the day, and the sense of achievement in getting a job done are all good for your mental health.

Close relationships

Problems with close personal relationships can have a devastating effect on how you feel about yourself and the world. If you are struggling to cope with a difficult relationship or your depression is causing problems in your relationship you can contact Relate on 0845 456 1310. Relate helps all couple, whether or not they are married, including couples in same sex relationships. Or you could speak to your GP or practice nurse about getting other forms of relationship counselling.

Find out more about counselling.

Physical activity

There is good evidence that exercise can lift your mood because it can take your mind off your depression as well as stimulate the release of endorphins in the brain. Endorphins are neurotransmitters produced in the pituitary gland in the brain that produce feelings of happiness.

If you have mild or moderate depression your GP might recommend you to join an exercise referral scheme. Ideally you should be aiming to take 50 minutes of exercise three to five times a week. You can break this time down into shorter periods to fit it into your everyday life.

If you want advice about what exercise you should be doing and how it might help your depression, speak to your GP or practice nurse.

Find out more about exercise and mental health.

Diet

Some studies have suggested a link between what you eat and depression, but there isn’t enough conclusive evidence to say whether or not it can definitely make a difference. There is some evidence that foods that are rich in some essential fatty acids found in oily fish, like mackerel, salmon, herring, sardines, kippers and fresh tuna can help to relieve depression.

Whether there is a direct link or not, eating healthily will help you generally feel better and give you more energy, especially if you are also exercising.

Find out more about diet and mental health.

Avoiding alcohol and drugs

Alcohol acts as a depressant on the brain. If you drink too much or too often, you are more likely to become depressed. If you are already suffering from depression, drinking alcohol can make you feel worse instead of better. With such a vicious circle it is best to drink moderately, if at all. Recreational drugs should also be avoided.

Find out more about alcohol problems.

Managing anxiety

Around half of those people who experience depression will also experience anxiety. Taking steps to manage your anxiety can help give you the mental space to begin to deal with your depression. Talking about what is making you anxious, as well as a healthy diet and exercising, will all help you to control your anxiety.

Some people, especially those with mild depression, find that relaxation techniques such as massage and yoga help them to manage their anxiety.

Find out more about managing anxiety.

Complementary medicine

There is some evidence that St John’s Wort can help with mild to moderate depression. However, this drug is known to interact with other substances so you need to get advice from a pharmacist or other health professional before taking it.

Find out more about complementary medicine.

Getting help

The first step in getting treatment will normally be to visit your GP practice. They will ask you a number of questions about how your depression is affecting you mentally and physically.

The first appointment can feel difficult so it might be helpful if you write down what you have been experiencing before you go. Make a note of any questions or worries you might have. Some people find it helpful to take a friend or family member.

It is important that you and your doctor agree how best to treat your problems.

Being as open as you can about your symptoms and how they are affecting you will really help. Your GP may suggest you see a specialist such as a mental health nurse, psychiatrist or psychologist.

For mild depression, medication is not recommended because the risks could outweigh the benefits. Your GP has guidelines for treating depression and these recommend 'watchful waiting' initially, to see if the depression goes away. Using some of the self-help techniques listed above can help and your GP surgery can offer you support.

Talking Therapies

Talking therapies such as cognitive behavioural therapy (CBT) and some forms of counselling and psychotherapy work well for depression, although you may have to wait to see a therapist on the NHS. You can pay to see someone privately and your GP may be able to recommend someone. Always check that any private therapist is registered with a professional body.

There are several different kinds of talking therapy. Your GP can advise you about which you might find most helpful.

• Counselling gives people the chance to talk through everyday issues that may be causing depression and to develop strategies for resolving them.
• Cognitive therapy (sometimes called cognitive behavioural therapy or CBT) addresses the way you think and how this can cause depression. It teaches you skills to identify patterns of behaviour and thinking that are causing you problems and change them. 
• Psychotherapy can be more intensive than counselling although people and organisations often use these terms interchangeably. It often looks at how past experience may be affecting your life now, so it may involve delving deeply into early experiences and key relationships. This may take more time, although shorter more focused ways of doing this have also been developed.Interpersonal therapy focuses on how you relate and behave towards others. It helps you to build a better self-image and communicate more effectively with others.
  In many cases your GP will recommend anti-depressants, either on their own or in combination with talking therapies. Anti-depressants do work for many people but inevitably they do have side effects. You can discuss these with your GP.

  About medication

  Medication will not always be the first choice, especially if your depression is mild. There are a number of different types of antidepressants available. Your GP can explain which they believe is the best for you and why. What your doctor prescribes will depend on the type and severity of depression you have. If you experience problems from your medicine or have any concerns, speak to your GP.
  If one medication does not work you may be prescribed something else. However it takes a few weeks before your medicine starts to work so you need to allow enough time to see if it is going to be effective.
  It is important that you take the medicine for the length of time recommended by your GP. If you come off your medicine too soon (even if you feel better) this can lead to a relapse where the depression returns. As a rough guide, you will usually have to remain on treatment for at least six to nine months and in many cases it could be longer. You need to follow your GP’s advice when you are coming off your medicine as it can be harmful if this is done too quickly.

10 Natural Depression Treatments

Being depressed can make you feel helpless. You're not. Along with therapy and sometimes medication, there's a lot you can do on your own to fight back. Changing your behavior -- your physical activity, lifestyle, and even your way of thinking -- are all natural depression treatments.

Do you want to learn natural depression treatments that can help you feel better -- starting right now? Here are some tips.

1. Get in a routine. If you’re depressed, you need a routine, says Ian Cook, MD, a psychiatrist and director of the Depression Research and Clinic Program at UCLA. Depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.
2. Set goals. When you're depressed, you may feel like you can't accomplish anything. That makes you feel worse about yourself. To push back, set daily goals for yourself. "Start very small," says Cook. "Make your goal something that you can succeed at, like doing the dishes every other day." As you start to feel better, you can add more challenging daily goals.
3. Exercise. Exercise temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular physical activity seems to encourage the brain to rewire itself in positive ways, Cook says. How much exercise do you need? You don’t need to run marathons to get a benefit. Just walking a few times a week can help.
   
4. Eat healthy. There is no magic diet that fixes depression, but watching what you eat is a good idea. If depression tends to make you overeat, getting in control of your eating will help you feel better. Although nothing is definitive, Cook says there's evidence that foods with omega-3 fatty acids -- such as salmon and tuna -- and folic acid -- such as spinach and avocado -- could help ease depression.
5. Get enough sleep. Depression can make it hard to get enough sleep, and not getting enough sleep can make depression worse. What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom -- no computer and no TV. In time, you may find your sleep improves.
6. Take on responsibilities. When you’re depressed, you may want to pull back from life and give up your responsibilities at home and at work. Don't. Staying involved and having daily responsibilities can work as a natural depression treatment. They ground you and give you a sense of accomplishment. If you're not up to full-time school or work, that’s fine. Think about part-time. If that seems like too much, consider volunteer work.
   
7. Challenge negative thoughts. In your fight against depression, a lot of the work is mental -- changing how you think. When you're depressed, you leap to the worst possible conclusions. The next time you're feeling terrible about yourself, use logic as a natural depression treatment. You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but is that really likely? It takes practice, but in time you can beat back those negative thoughts before they get out of control.
8. Check with your doctor before using supplements. "There's promising evidence for certain supplements for depression," says Cook, such as fish oil, folic acid, and SAMe. However, more research needs to be done before we'll know for sure. Always check with your doctor before starting any supplement, especially if you’re already taking medications.
9. Do something new. When you’re depressed, you’re in a rut. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class. "When we challenge ourselves to do something different, there are chemical changes in the brain," says Cook. "Trying something new alters the levels of dopamine, which is associated with pleasure, enjoyment, and learning."
   
10. Try to have fun. If you’re depressed, make time for things you enjoy. What if nothing seems fun anymore? "That's just a symptom of depression," says Cook. You have to keep trying anyway.

As strange as it might sound, you have to work at having fun. Plan things you used to enjoy, even if they feel like a chore. Keep going to the movies. Keep going out with friends for dinner.

When you're depressed, you can lose the knack for enjoying life, Cook tells WebMD. You have to relearn how to do it. In time, fun things really will feel fun again