Depression has become more common among Americans aged 12 and older. A recent Centers for Disease Control and Prevention report found rates climbed from 8.2% in 2013–2014 to 13.1% in 2021–2023, an increase of nearly 60%.
Finding an effective treatment can take time. Antidepressants, for example, may need four to eight weeks to begin working, according to the National Institute of Mental Health.
Clinical psychiatrist Dr. Daniel Amen, founder of Amen Clinics in California, says changing certain habits may help people manage depression symptoms and support their mental health.
Alcohol can seem to ease depression briefly, but mood may drop once its effects wear off. Amen says the brain’s adjustment to alcohol’s relaxing effects can leave people more anxious or restless afterward, sometimes feeling worse than they did before drinking. Alcohol can also interfere with sleep and contribute to fatigue the next day, according to the National Institute on Alcohol Abuse and Alcoholism.
Getting out of bed can be difficult when you’re depressed. Still, Amen recommends starting the day rather than staying under the covers. Low activity in the brain’s frontal region is common in depression, he said, and withdrawing into bed may make things harder. “Get up, get out,” he advised.
That advice reflects behavioral activation, a therapeutic approach that encourages people to return gradually to meaningful activities instead of pulling away from them. A 2020 Cochrane review of 53 studies, involving 5,495 adults, found the approach can help treat depression.
Amen also cautions against automatic negative thoughts, which he calls “ANTs.” These are the quick, discouraging thoughts that can take hold and affect someone’s day. When strong feelings arise, such as sadness, anger or anxiety, he suggests writing down the thought and considering whether it is accurate. He also recommends trying to reflect on the opposite of that thought.
Depression can make people withdraw, but isolation may intensify symptoms, Amen said. The more isolated someone becomes, he warned, the louder those negative thoughts can seem.
Research has also linked loneliness and isolation with depression. In a 2025 study that followed more than 339,000 adults in the U.K. for about 12 years, loneliness was associated with a 77% greater risk of developing depression. Social isolation was linked to a 14% greater risk.
Amen says eating more ultraprocessed foods, including many fast-food products, has been associated with a higher risk of depression, though the research does not prove that these foods cause the condition. He also points to evidence that inflammation may play a role in some cases of depression. A 2025 review in the American Journal of Psychiatry noted, however, that raised inflammatory markers were found in only a portion of people with depression.
Amen recommends an eating pattern focused on vegetables, healthy sources of protein and healthy fats. A 2024 review of five randomized trials, with 1,507 adults in total, found fewer depressive symptoms among people following Mediterranean-style diets than among control groups. The results differed considerably from study to study.
Depression treatment needs to be tailored to the individual. Medication may not suit everyone, and some people may not need it. Amen said patients should receive a thorough assessment before starting antidepressants, which he described as potentially lifesaving.
Psychotherapy is often the first treatment for milder depression. For moderate or severe depression, medication is commonly included in the initial treatment plan, according to the National Institute of Mental Health.
If symptoms continue despite making recommended changes, Amen suggests seeking further medical evaluation. A clinician may consider blood tests to check for issues such as anemia or thyroid disease, depending on a person’s symptoms and medical history.
Exercise is another option to consider. Amen recommends brisk walking—“walking like you’re late,” as he puts it—and research has found exercise can outperform some depression medications. Some recent research has also reported benefits from supplements such as omega-3 and saffron, though treatment decisions are best discussed with a health professional.
