Boost Your Mood: 7 Simple Daily Habits to Combat Depression

As the days grow shorter and temperatures dip, many individuals experience a decline in mood. In recognition of World Mental Health Day on October 10, there is an opportunity to consider achievable habits that can enhance daily well-being. Rather than seeking quick fixes or lofty resolutions, experts recommend small, sustainable changes that can lead to long-term improvements in mental health.

According to Keira Wallis, Head of Clinical Operations at Healix, setting small and attainable goals is essential for overcoming feelings of overwhelm. By focusing on manageable tasks, individuals can foster clarity and motivation, making larger challenges seem less daunting.

Incorporate Movement into Your Day

Engaging in physical activity for just ten minutes can significantly impact mood and energy levels. Dr. Ravi Gill, a practitioner psychologist, emphasizes that even brief moments of movement—such as a short walk or stretching—can lower cortisol levels, the body’s primary stress hormone. Whether it’s walking the kids to school or taking a break from a desk job, incorporating ten minutes of activity into the day is both achievable and beneficial.

Additionally, exposure to natural light is crucial during this time of year, when vitamin D levels can drop. Vitamin D deficiency has been linked to increased symptoms of depression and anxiety, according to the National Institute for Health. Combining movement with light exposure, such as a brisk walk during daylight hours, can be particularly effective. Dr. Brendon Stubbs, a physiotherapist and mental health researcher, suggests that transforming routine activities, like a coffee run, into opportunities for exercise can enhance mood and provide a moment of joy.

Establish a Routine and Connect with Nature

Scheduling regular mealtimes can also contribute to a more structured and positive daily experience. Dr. Martha Deiros Collado, a clinical psychologist, recommends making dinner a focal point of the day. Preparing home-cooked meals at consistent times can create a sense of stability and enjoyment.

Engagement with nature has been shown to boost mental health. Research conducted by Professor Miles Richardson at the University of Derby indicates that simply viewing flowers can reduce negative emotions. He encourages individuals to appreciate their surroundings, whether by admiring a flower or observing birds, as these activities can foster a sense of well-being.

For those feeling overwhelmed, Dr. Charlotte Akinyemi, a clinical psychologist, recommends the “54321 technique.” This grounding exercise involves identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This practice can help calm anxiety and stress, making it easier to remain present in the moment.

Manage Screen Time and Celebrate Progress

In an increasingly digital world, excessive screen time can contribute to feelings of distress. To combat this, individuals can install apps that limit access to social media and other distracting platforms. For instance, the Opal app allows users to set schedules for app usage, reducing the tendency to engage in “doom scrolling.” Rhea Freeman, author of “You’ve Got This,” highlights the importance of curating one’s online environment to foster a positive mental state.

Recognizing and celebrating small achievements is crucial for maintaining motivation. Keri Platt, a wellness specialist, notes that while setting targets can be helpful, it is essential to focus on one goal at a time. By acknowledging even minor successes, individuals can cultivate a sense of progress and build resilience against negative feelings.

These small, actionable habits can lead to significant improvements in mental health, particularly as the season changes. By taking steps now, individuals can create sustainable routines that not only enhance their well-being but also carry into the new year.