Depression is one of the most common disorders in the United States, affecting millions of people each year, according to the National Institute of Health (NIMH). Yet, many people don’t know that they are experiencing depression. Passing feelings of sadness is a frequent human experience; however, a condition referred to as Major Depressive Disorder (MDD) is a more serious clinical disorder that often requires treatment, such as therapy and/or medication, both of which depend on its severity.

Alongside any treatment you receive, take note of these 5 Daily Tips for Depression:

A man with short brown hair and light skin at a dark, shadowy background, resting his chin on his clasped hands, looking pensive.

1. Don't Isolate.

Isolation may be one of the first things you notice as depression creeps in. Although isolation isn't an actual symptom of Depression, it is a common consequence. Isolation is one of the worst things you can do and is the thing that will single-handedly make Depression much, much worse. Even though you may not feel like it, being around other people may actually help ease depression. Talk to family and friends and ask them to help you, not isolate. Commit to being with others during this time.

2. Exercise.

When you exercise, your brain produces Endorphins, our feel-good hormones, helping to combat low mood. In a Harvard research study, exercise has been shown to markedly improve mood. Multiple research studies have shown that exercise greatly helps to combat depression.

Exercise not only helps with mood biochemically, but it also creates a feeling of progress and success, both variables that create positive mood states. In fact, research has shown that exercise can be as effective as an antidepressant in treating mild to moderate depression.

3. Mindful Meditation.

Mindful Meditation is a type of meditation that helps to allow feelings to be there, even feelings that we don't like. Paradoxically, accepting that which we don't like is a powerful method in the alleviation of suffering. Making time to be present and to allow sounds simple, yet creates a feeling of power over negative mood states.

4. Expressive Writing

Writing down all of our painful thoughts & feelings has the beneficial outcome of relieving our mind of the rumination common in Depression. Think of it as a "brain dump," which releases emotional tension

5. Focus on Nutrition

One of the symptoms of Depression is either loss or gain in appetite, leading to under- or over-eating. Either way, focusing on healthy nutrition can help with mood and energy. If your appetite and motivation are low, get creative. Smoothies, nut butter, and yogurt are examples of easy ways to get in good nutrition. This helpful Web MD article, a trusted source for health, explains that no specific diet has been proven to be an antidote to depression; however, certain vitamins & minerals, for example, Vitamin D, can have an antidepressant effect. Research supports the idea that no single diet has been proven to be an antidote to depression; however, the role of nutrition, including vitamins and minerals, such as Vitamin D, is the focus of ongoing research. If you’re experiencing depression, you can do this!

Above all, taking care of yourself, which includes taking action, can help to get out of a depressive episode.