Depression self-care
Self-care can be a great way of helping you manage symptoms of depression.1
Self-care is something we can all do to help us tackle depression on our own terms. You may find that some small lifestyle changes, such as adjusting your diet, exercising more or practising mindfulness can be of great help.
Nutrition
We are all different and the way our bodies react to food is no exception. However, there are some types of food that may affect your mental health and the way you feel, so taking a closer look at your diet may be one way of dealing with depression.2 Eating regular meals gives your brain a steady supply of glucose, which is its main source of fuel.3,4 You can find glucose in starchy carbohydrates like potatoes, bread, rice and pasta – you should aim for carbohydrates to be just over a third of your daily intake. Remember, snacking little and often helps to keep your mood stable.5
Did you know our brains are made up of a high proportion of fat?4 That means you also need some fat in your diet to keep your brain healthy.4 A regular supply of omega-3 fatty acids (found in oily fish) in your diet may also help to reduce low mood states in adults.3 Unsaturated fats – found in olive oil, rapeseed oil, nuts and seeds – are the healthiest dietary fats.6 Choose these where possible. Limit trans fats, which are commonly found in some processed and packaged foods, by choosing fresh, minimally processed foods more often.6,7
A diet rich in fruits, vegetables, wholegrain cereals and protein foods helps provide the nutrients needed for good health and may support good mood.3 Stock up on those.
Likewise, research has shown that eating protein may help with depression too.3 This is because it contains tryptophan, which is critical in the production and maintenance of neurotransmitters.8 Meat and poultry, fish, eggs, pulses, seeds, tofu and tempeh are good sources of protein. Make sure you get plenty of those in your diet.9
That’s the lowdown when it comes to foods and coping with depression. But what about drinks? Dehydration can affect your mood so it’s important to drink enough fluids.4 Also, watch drinks that contain caffeine, like coffee, tea and fizzy drinks, as these can affect your mood. Alcohol can also negatively affect mood and sleep, and excessive drinking may contribute to dehydration and deficiencies in important nutrients, including some B vitamins, which can contribute to low mood – so keep an eye on how much alcohol you’re drinking.3,4
Exercise
Exercise can be a great way of dealing with depression. Regular exercise can help to boost your mood and lower rates of depression, especially for people with less severe depression.10 During exercise your body releases hormones called endorphins which help relieve pain, relax you and lift your mood.11
Research has shown that physical activity can reduce the risk of stress and feelings of depression, as well as boosting self-esteem and improving sleep.12 If you exercise outside, sun exposure can help boost levels of vitamin D13, which may play an important role in regulating mood and reducing depression.14
The National Institute for Health and Care Excellence (NICE) recommends group sessions, usually more than once a week, over a period of 10 weeks as an option for people with less severe depression.10
But listen, if group sessions, shouty personal trainers or going to the gym aren’t your thing, even a brisk walk or cycle ride may provide benefits that help you in dealing with depression.10
Mindfulness
Mindfulness-based therapies are recommended by the National Institute for Health and Care Excellence (NICE) as a way of treating mild or moderate depression.15
But what is it exactly? Mindfulness is about paying more attention to your thoughts, feelings and the world around you in the present moment. It can help you develop a better understanding of your mind and body, make you calmer, less stressed and give you more control on your response to thoughts and feelings, and help you to be kinder to yourself.15,16
There are plenty of web-based resources on learning how to use mindfulness techniques, such as www.mind.org.uk.
References
- Mind. Mental health problems – an introduction Available at https://www.mind.org.uk/information-support/types-of-mental-health-problems/mental-health-problems-introduction/self-care/ [Last accessed July 2026]
- Mind. Food and mental health. Available at https://www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mental-health/ [Last accessed July 2026]
- BDA. Food and mood. Available at https://www.bda.uk.com/resource/food-facts-food-and-mood.html [Last accessed July 2026]
- BDA. Depression and diet. Available at https://www.bda.uk.com/resource/depression-diet.html [Last accessed July 2026]
- NHS. Starchy foods and carbohydrates. Available at https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/ [Last accessed July 2026]
- NHS. Fat: the facts. Available at https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/ [Last accessed July 2026]
- Medline Plus. Facts about trans fats Available at https://medlineplus.gov/ency/patientinstructions/000786.htm [Last accessed July 2026]
- Medline Plus. Tryptophan. Available at https://medlineplus.gov/ency/article/002332.htm [Last accessed July 2026]
- BDA. Healthy eating. Available at https://www.bda.uk.com/resource/healthy-eating.html [Last accessed July 2026]
- NHS. Exercise for depression. Available at https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/exercise-for-depression/ [Last accessed July 2026]
- WebMD. Exercise and Depression: How Physical Activity Can Help. Available at https://www.webmd.com/depression/exercise-depression [Last accessed July 2026]
- NHS. Benefits of exercise. Available at https://www.nhs.uk/live-well/exercise/exercise-health-benefits/ [Last accessed July 2026]
- Fernandes et al. Rev Assoc Med Bras 2017 Jun;63(6):550-556
- Healthline. Vitamin D Benefits. Available at https://www.healthline.com/health/food-nutrition/benefits-vitamin-d [Last accessed July 2026]
- NHS. Mindfulness. Available at https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/ [Last accessed July 2026]
- Mind. Mindfulness. Available at https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/mindfulness-exercises-and-tips/ [Last accessed July 2026]
