Depression Prevention

Depression isn’t always preventable, but there are certain things you can do to minimize your risk of becoming depressed or having another depressive episode.

Take your medication exactly as prescribed.

It’s understandable that when you’re feeling better, you may want to discontinue antidepressants. Or you may be frustrated by your medication’s side effects and decide not to take it every day. You have every right to go off antidepressants if they’re not working for you, but remember that depression is a medical disorder, like heart disease or diabetes. If you discontinue medication against the advice of your doctor, you risk getting even sicker. Always talk to your physician about your medication concerns and work with him or her to determine your best course of action.

Visit your therapist regularly.

Talk therapy can be tough but rewarding work. You’re often asked to discuss difficult topics that can upset you in the short-term. But much like regular exercise, sticking with your therapy will help you feel better in the long run. It will become easier and hopefully allow you to feel better.

Eat healthy, balanced meals.

Preliminary research suggests that people who eat a heart-healthy Mediterranean diet that’s loaded with fruit, vegetables, whole grains, fish, nuts, and beans have a lower risk of depression. You can also minimize mood swings and fatigue by eating regularly and avoiding foods high in sugar.

Get plenty of sleep.

Lack of sleep is linked to higher rates of depression. Go to bed at the same time every night. If you have trouble falling asleep, try some relaxing stretches, meditation, or yoga; reading in bed; or taking a warm bath.

Exercise regularly.

Getting 30 minutes of moderate physical activity most days of the week can help boost mood and self-esteem, reduce stress, and lower anxiety— all of which can help stabilize mood and help you feel better about yourself and your life. Ongoing research at Duke University Medical Center’s Department of Psychology and Neuroscience shows that exercise provides as speedy and long-lasting a mood-booster as an antidepressant.

Spend time with friends and loved ones.

Having people you can turn to in times of distress is extremely important in preventing depression. Instead of isolating yourself because you’re in a bad mood, make an effort to reach out to people who care about you and ask for help.