7 Daily Habits That Help Fight Depression (And When You Still Need More Help)
Depression can make everything feel heavy. Getting out of bed takes effort. Things you used to enjoy feel pointless. Even small tasks can feel impossible.
But here's something hopeful: research shows that certain daily habits can actually lower your risk of depression. A large study of nearly 300,000 people found that maintaining five or more healthy habits reduced depression risk by 57%.
That's a big deal.
At our Lee's Summit counseling office, we work with both teenagers and adults struggling with depression. We've seen firsthand how these habits can support recovery—and we've also seen when habits alone aren't enough.
Let's look at what the research tells us.
What Daily Habits Actually Help With Depression?
According to research published in 2023 and covered by NPR, scientists identified seven lifestyle factors that protect against depression. These aren't complicated or expensive changes. They're basic habits that most of us already know are good for us.
The seven habits are:
Getting 7-9 hours of sleep
Eating a nourishing diet
Limiting alcohol
Regular physical activity
Reducing sedentary time
Maintaining social connections
Having hobbies
What makes this study different is that researchers used genetic analysis to confirm these habits actually cause lower depression rates. It's not just correlation. These habits genuinely help.
Why Is Sleep So Important for Depression?
Sleep alone reduced depression risk by 22% in the study. That's significant for something that doesn't cost anything and doesn't require leaving your house.
When we sleep, our brains process emotions and consolidate memories. Without enough sleep, we're more reactive, more irritable, and less able to cope with stress.
For teenagers especially, sleep is critical. Teen brains are still developing. Many teens we see at our Lee's Summit office are running on 5-6 hours of sleep and wondering why they feel terrible.
Getting consistent sleep—going to bed and waking up at similar times—helps regulate mood over time.
Does What I Eat Really Affect My Mood?
Yes. The study recommends a Mediterranean-style diet rich in vegetables, lean proteins, and healthy fats like olive oil and avocados. These foods support brain function and reduce inflammation.
Research has linked inflammation to depression. When we eat processed foods, sugar, and excessive amounts of unhealthy fats, it can increase inflammation throughout the body—including the brain.
You don't need to overhaul your entire diet overnight. Start small. Add more vegetables. Swap one processed snack for something fresh. Small changes add up.
How Does Exercise Help Depression?
Here's something interesting from the research: physical activity may have more lasting effects than antidepressant medication for some people.
Medication often works faster. But the benefits of exercise tend to stick around longer. One psychiatrist quoted in the NPR article explained that medications can lose effectiveness over time, while lifestyle changes create more permanent improvements.
Exercise releases endorphins. It gives you a sense of accomplishment. It gets you out of your head and into your body.
But here's the catch: depression makes you want to do the opposite. This brings us to something called Behavioral Activation.
What Is Behavioral Activation and Why Does It Matter in Treating Depression?
Behavioral Activation is a technique used in therapy that sounds simple but feels incredibly hard when you're depressed.
The idea is this: depression tells you that doing nothing will help. That staying in bed, canceling plans, and avoiding activity is what you need.
But doing nothing keeps you depressed. It traps you in that heavy, stuck feeling.
Behavioral Activation asks you to do the opposite. Take small actions even when you don't feel like it. Go for a short walk. Text a friend. Take a shower. These tiny actions can start to shift your mood.
It's counterintuitive. Your brain screams that rest will help. But isolation and inactivity actually make depression worse.
This is one of the techniques our therapists use regularly at Aspire Counseling. It has strong scientific support and we've seen it work over and over again.
Why Is Reducing Screen Time Important?
The study found that long periods of sitting—even if you exercise regularly—are an independent risk factor for depression.
So if you go for a morning jog but then spend eight hours on the couch scrolling your phone, that scrolling still affects your mental health.
For teenagers, this is especially relevant. Social media can increase feelings of loneliness and inadequacy. Taking breaks from screens, turning off notifications, and scheduling phone-free time can all help.
Do Social Connections Really Help Depression?
Spending time with people you like, doing things you enjoy, genuinely boosts mood. A companion study found that people over 65 with hobbies reported higher life satisfaction and less depression.
This applies to all ages. Humans are wired for connection. When we isolate—which depression encourages us to do—we feel worse.
Even small social interactions count. A short phone call. Coffee with a friend. Joining a class or group.
What About Negative Thoughts?
Here's something important that habits alone won't fix: the way you think.
Avoiding negative or depressing thoughts doesn't make them go away. You can't just push them down and hope they disappear.
But wallowing in them doesn't help either. Constantly replaying painful thoughts, spiraling into worst-case scenarios, ruminating for hours—this keeps you stuck.
Therapy helps you find a middle path. You learn to notice negative thoughts without getting swept away by them. You learn to question thoughts that aren't accurate or helpful.
At our Lee's Summit office, our therapists use different approaches depending on what works best for each person. Ashley works with teens using CBT and DBT. Adam uses Internal Family Systems (IFS). Jill uses insight-oriented interventions. Jessica uses CBT and ACT. Several of us are trained in Cognitive Processing Therapy, which involves Socratic questioning—a way of gently examining whether your thoughts are serving you.
Different people respond to different approaches. That's why we offer variety.
Why Can Getting Better Feel Scary?
This is something we don't talk about enough.
When you've been depressed for a long time, the depression becomes familiar. It's awful, but it's what you know.
Starting to feel better can actually be unsettling. There's a strange question that comes up: "If I'm not depressed anymore, then what?"
This is why it's important to fill the space depression leaves behind. A new hobby. A project. Getting out of the house more. Something that gives you purpose and structure.
Recovery isn't just about feeling less bad. It's about building a life that feels meaningful.
How Do You Know If You're Actually Getting Better from Depression?
Depression can feel so heavy that you don't notice gradual improvement. You might be doing better and still feel terrible.
That's why at Aspire Counseling, we use measurement-based care. We regularly administer assessments like the PHQ-9, a depression symptom tracker. This gives us objective data about how you're doing.
Sometimes clients are surprised when the numbers show improvement they couldn't feel yet. Having that data helps you see progress even when depression clouds your perception.
When Are Habits Not Enough?
Here's the honest truth: you can do everything right and still feel depressed.
You can sleep eight hours, eat well, exercise, limit alcohol, maintain friendships, and have hobbies—and still struggle.
Depression has biological, genetic, and situational components. Habits help, but they're not a cure for everyone.
If you've been trying to feel better on your own and it's not working, that's not a failure. That's information.
Professional help may be necessary. This should always include therapy. For many people, medication can also play an important role. There's no shame in needing more support.
Depression Counseling in Lee's Summit
At Aspire Counseling, we specialize in helping teenagers and adults work through depression. Our Lee's Summit therapists use evidence-based approaches tailored to each person.
We don't just talk about your week. We use specific techniques that research shows actually work. And we track your progress so you can see the changes happening.
If you're ready to feel better—or if you've been trying on your own and need more support—we're here to help.
Call us at (816) 287-1116 to schedule a consultation.
About the Author
Jessica Oliver, LCSW (formerly Jessica Tappana) is the founder and Clinical Director of Aspire Counseling in Lee's Summit and Columbia, Missouri. She specializes in trauma and anxiety treatment using evidence-based approaches including CBT, ACT, EMDR, and Cognitive Processing Therapy. Jessica is passionate about helping clients move beyond just surviving to actually thriving. When she's not seeing clients or leading her team, she's probably either traveling or reading with her kids or dreaming up new ways to help therapists connect with the people who need them most.
