Depression is overwhelming. Don’t try to fix everything at once. But if you’re ready, consider a small, manageable lifestyle-oriented step or two. First, make sure you’re eating, at least a little bit. Depression can do a number on your appetite. But no food means no nutrients. No nutrients means sad brain. 

 Next, consider one of the following basic steps.

#1: Notice and name

Before you even start making any changes, get more aware of what you’re already doing and feeling. Try keeping a simple journal — for instance, how you’re feeling today on a 1-10 scale, what you ate, and any symptoms that you notice. 

This will provide a starting point for observing what foods (and other lifestyle factors) might ease or exacerbate your depression (bonus: writing, in general, has been shown to help).

#2: Eat whole foods

Make this as easy as possible. 

• Find fresh foods that don’t take much prep (such as fresh fruits, pre-cut vegetables, or pre-bagged salads).
• Get them delivered, either as a grocery delivery or a healthy meal delivery service.
• If you have a friend-and-family support network, see if someone is willing to help you with the shopping and cooking.

For more tips to help, check out healthy eating success strategies.

#3: Avoid or limit the depression-promoting stuff

What does your food and feelings journal tell you? Do you notice any connections?

Here are some common ones: 

• Alcohol is a nervous system depressant. So, not helpful.
• Caffeine: It brings you up then knocks you down. It may also worsen anxiety and insomnia.
• Sugar: It may numb the pain or distract you from it for a while, but then it makes you feel worse emotionally and physically — especially since it can worsen inflammation.
• Processed foods: Some folks notice that they’re sensitive to things like preservatives in processed foods.

Some people report that gluten worsens symptoms. Use your journal and see what you notice. Try avoiding gluten-containing foods for a week or so, and observe. 

#4 Nurture your gut health

Keep your gut bacteria and intestinal cells happy. For example:

• Eat yogurt and fermented foods such as sauerkraut, kimchi, and pickles, or drink kombucha. These must be in their raw, unpasteurized form to offer live bacteria. You’ll find them in the refrigerator section of a well-stocked grocery or health food store.
• Take a probiotic supplement.
• Choose meat and dairy that’s antibiotic and hormone free (if possible), and comes from a trusted butcher or farm. Buy organic if you can.
• Be selective when taking antibiotics, which can kill gut bacteria. If you have to take them, build your belly bacteria back up through fermented foods and probiotics.
• Limit refined sugars and grains, which can make gut problems worse.

#5: Supplement with caution

If there’s one thing experts tend to agree on, it’s “real food first.”

We don’t know exactly how specific nutrients work in the context of individual foods, or how they work within the body — let alone how they work in pill form.

If you’re trying to use supplements to address depression, it’s best to work with a doctor and nutrition coach, who can help determine which ones might be right for you.

Supplements such as fish oil, probiotics, B-complex, and/or a good multivitamin could be helpful for depression, but do your homework: Choose a brand with studies supporting its effectiveness for mental health.

Not all supplements are created equal. A low-quality vitamin might contain too low a dose or be hard to absorb.

Remember the big picture

That’s hard when you’re depressed. Because your world shrinks to a tiny little black hole. As much as possible, though, try to focus on the big picture.

• Get outside and get sunlight. There’s a reason depression is associated with darkness.
• Ask for help. Start to find your tribe of helpers. That may include a doctor, a therapist, close supportive friends and family members, a fitness trainer, even a pet.
• Move. Depression is immobilizing. Do your best to act against that force by moving whatever you can move, however you can move it.
• Express yourself. Draw, write, talk about what you’re feeling, howl at the moon. Or, like me, smash a punching bag. Whatever gets the bad stuff out. Don’t keep it all in there.

But building your personal toolbox of helpful actions can be incredibly empowering. There’s no rush. Just start adding in good things to help your body and mind.

Those positive steps truly add up over time.

Bit by bit, things can get a whole lot better.