Depression is a serious mental illness, affecting millions of people each year. It can be debilitating and difficult to overcome, but there are a variety of support and treatment options for those suffering from depression. This condition can be caused by genetics, changes in brain chemistry and hormones, traumatic events, or chronic stress. Those with depression may feel sad or empty, lose interest in daily activities, or have trouble with memory and concentration.

Here are several lifestyle tips that can help reduce the symptoms of depression:

1. Get enough sleep and exercise every day

Exercising can be beneficial for anyone, especially those who are suffering from depression. Exercise releases endorphins, which boost your mood and energy levels. Try exercising for at least 30 minutes to help improve how you feel throughout the day. You should find that exercise boosts your mood and energy levels. Also, make sure that you get enough sleep at night so that your body has time to rest and recover after a long day. Sleep deprivation can actually trigger depressive episodes in some people, so prioritize rest.

2. Eat healthy

What we eat has an effect on our overall well-being both mentally and physically. A healthy diet is very important for brain health and for combatting symptoms of depression. Certain foods have been proven to increase serotonin levels and fight against depression. You could try eating St. John’s Wort, a plant that has the ability to keep the brain from using up serotonin. Avoiding caffeine and alcohol can also be beneficial, as these are known to cause anxiety, irritability, and other depressive symptoms. Try including whole foods that are rich in nutrients, such as fruits, vegetables, and whole grains.

3. Minimize stress

Stress is a major cause of depressive episodes because cortisol, known as the ‘stress hormone,’ has been shown to block neurotransmitters that are responsible for feelings of happiness. As a result, it’s important to manage your stress through meditation, yoga, or exercise. Omega-3 fatty acids have also been known to help with depression, as they easily travel to the brain. Dehydroepiandrosterone (DHEA) also has the ability to improve depressive symptoms.

4. Socialize and seek support

Having a strong support network that you can depend on is very important when suffering from depression. Friends and family are often the best people to talk with about personal feelings, especially if they have been through similar experiences. Socializing in groups has also proven effective for treating mild forms of depression, since it allows individuals to feel less isolated. Try connecting with friends or family to help relieve feelings of loneliness or sadness. Isolating only makes depression worse, so try to surround yourself with supportive people.