"Just get over it." "You have to snap out of this." "It’s just a phase."
These are some of the well-intentioned, but ultimately unhelpful, responses people struggling with depression often hear. Not only do such comments fail to address the root of the issue, but they also deepen the sense of inadequacy when someone cannot “just snap out of it.” This adds another layer to the cycle of depression, feelings of failure, self-blame, and isolation.

The Reality of Depression

In the United States alone, nearly 1 in 10 adults experiences depression. When left untreated, it can evolve into a debilitating condition that limits one's ability to enjoy life, connect with others, and carry out even basic tasks. For many, even getting out of bed feels impossible. Appetite and sleep become dysregulated, and a constant fog of hopelessness settles in, like looking at life through a lens tinted with sadness.

If you or someone you know feels stuck in this cycle, professional support, including therapy and sometimes medication, can be life-changing. In addition to clinical treatment, there are natural strategies that, when consistently practiced, can help regulate mood and restore a sense of hope. Here are six steps I often recommend to my clients as foundational tools for healing:

1. Get Out of the House

Spending just 30 minutes a day outdoors can significantly lift your mood. Sunlight helps regulate our circadian rhythm, which improves sleep patterns, and nature can have a grounding, calming effect. Even a short walk around the block is a powerful start.

2. Incorporate Aerobic Exercise

Regular aerobic activity—like walking, jogging, dancing, or biking, releases endorphins, the brain’s natural mood elevators. Aim for 30 minutes daily, preferably during daylight hours. Invite a friend to join; social connection and movement double the benefit.

3. Start Journaling

Journaling offers a safe outlet to express what’s weighing you down. Set aside a consistent time each day, morning or evening works well. Don’t worry about grammar or structure; just write what comes up. Start with your present feelings. Some days it may be one sentence; others may flow into pages. There is no wrong way to journal.

4. Prioritize Sleep Hygiene

Sleep has a profound impact on mental health. Both too much and too little sleep can worsen depressive symptoms. Try the following:

  • Use your bedroom only for sleep and intimacy; no TV or reading in bed.

  • Avoid caffeine after 12 p.m. and limit screen time before bed.

  • Stick to a regular wake/sleep schedule, even on weekends.

  • Establish a nightly ritual: a warm bath, chamomile tea, candles, and soothing music can prepare your body and mind for rest.

5. Improve Your Diet

Food affects mood more than most people realize. Start small:

  • Don’t skip meals.

  • Add one healthy meal daily with fruits, vegetables, or whole grains.

  • Gradually reduce sugar and processed foods.

  • Celebrate your progress. Treat yourself (non-food related) when you meet a goal, like a favorite book or a cozy blanket.

Small dietary changes can shift your energy and self-image in big ways.

6. Take Care of Your Appearance

While it may feel superficial, how we present ourselves can impact our feelings. Even on the hardest days, taking a shower, brushing your hair, and changing out of pajamas into regular clothes can create a subtle shift in mood. It’s not about vanity, it’s about regaining a sense of agency and dignity.

In Closing

These steps may seem simple, but when you're in the depths of depression, they can feel insurmountable. That’s why support matters. With therapy, possibly medication, and patience, these small acts can become daily habits—building blocks of healing and wholeness.

You don’t have to do it all at once. Choose one, and take one small step today. You are not alone, and healing is possible.