Changing Your Lifestyle

Learning about your mental health condition can help you regain a sense of control. Talk with your health care provider, read books and credible online resources, and connect with others who have similar experiences. 

The more you understand your condition and its treatment options, the more confident you’ll feel making informed care choices.
 

Although depression and related conditions can make it harder to get quality rest, healthy sleep habits can improve both sleep and mood.

There are several ways you can gain better sleep, such as: 

• Avoid caffeine after 4 p.m. and limit your intake to two cups a day.
• Don’t go to bed overly full or hungry.
• Keep your room cool, dark, and quiet.
• Stick to a consistent bedtime and wake-up time, even on weekends.
• Spend at least 30 minutes before bed relaxing with deep breathing or gentle stretching.
• Try healthy coping strategies during the day so your mind can rest at night.
• Try using this Two-Week Sleep Diary (PDF) to track patterns and share with your provider.

RELATED: Sleep & Mental Health Tip Sheet (PDF) 

Regular physical activity boosts mood, eases stress, and improves overall health. Even light activities, such as walking or stretching, can help. Over time, staying active can help reduce symptoms and prevent relapse.

Here’s how to get started:

• Check with your health care provider before beginning a new routine.
• Start small. Just five or 10 minutes of movement makes a difference.
• Find activities you enjoy and schedule them like appointments.

RELATED: Track your progress with this weekly physical activity Log (PDF) 

Good nutrition fuels your body and supports your mental well-being. When you’re struggling with a mental health condition, eating balanced meals can be challenging.

Here are some strategies for eating healthier:

• Choose lean proteins, fruits, and colorful vegetables.
• Limit sugar, caffeine, and highly processed foods.
• Prepare easy meals or cook in batches when you have more energy.
• Stay hydrated throughout the day.

RELATED: Nutrition & mental health tip sheet (PDF) 

Using drugs or alcohol may make you feel better in the short term, but over time, it often worsens depression and anxiety. These substances interfere with treatment and can intensify symptoms. 

If sobriety feels difficult or impossible, talk to your health care provider about safe ways to reduce alcohol and drug use. They can work with you to find healthier coping options.
 

Everyone gets stressed sometimes. However, chronic stress can increase your risk for developing depression and anxiety and make recovery harder. Managing stress begins with awareness and adopting daily habits that promote a sense of balance.

Try out these practical stress management strategies:

• Focus on what you can control, not what you can’t.
• Keep a journal to track triggers and reactions.
• Let go of unnecessary commitments when life feels overwhelming.
• Make a list of relaxing activities (reading, music, or walks) and do at least one daily.
• Practice gratitude to shift your perspective.
• Reach out to friends, family, or a therapist for support.
• Take short breaks during the day to reset.