Daily habits that can help reduce your risk of depression

Making changes to daily habits can significantly help reduce the risk of depression. Our mental health is closely tied to our everyday behaviours like how we sleep, eat, move, think, and connect with others. Consistently engaging in healthy habits can improve brain chemistry, stabilise mood, build resilience, and lower stress levels, all of which contribute to a lower risk of developing depression.

Daily habits that can help reduce your risk of depression

Prioritise quality sleep

Sleep is foundational to mental health. Poor sleep disrupts mood-regulating brain chemicals like serotonin and dopamine, increasing vulnerability to depression. Aim for 7–9 hours of quality sleep each night, keeping a consistent bedtime and wake time, even on weekends.

2. Engage in regular physical activity

Exercise boosts the production of endorphins and other feel-good neurotransmitters like serotonin and dopamine. It also reduces levels of the stress hormone cortisol. Physical activity also improves self-esteem and promotes better sleep, both protective factors against depression.

3. Eat a balanced, brain-friendly diet

The food we eat directly influences brain function and mood. Diets rich in whole foods such as fruits, vegetables, whole grains, lean proteins, omega-3 fatty acids, and probiotics can reduce inflammation and support neurotransmitter function.

4. Practice mindfulness or meditation

Mindfulness and meditation help train the brain to stay present and reduce the cycle of negative rumination that often contributes to depression. Over time, this practice can rewire brain patterns to reduce emotional reactivity and increase feelings of inner peace.

5. Maintain social connections

Strong social ties provide emotional support, increase feelings of belonging, and buffer against loneliness and depression. Make it a daily habit to connect meaningfully with someone, whether it’s a chat with a friend, a shared meal with family, or even a kind exchange with a neighbour.

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6. Get exposure to natural light

Sunlight helps regulate circadian rhythms and boosts the production of serotonin, a neurotransmitter associated with mood stability. Aim for at least 15–30 minutes of natural sunlight exposure each day preferably in the morning.

7. Limit screen time and social media use

Excessive screen time, especially passive scrolling on social media, is linked to feelings of inadequacy, loneliness, and depression. Replace that time with more fulfilling activities to promote mental clarity and reduce digital burnout.

8. Practice gratitude daily

Focusing on what you’re thankful for shifts the brain’s focus away from negativity and activates areas linked to positive emotion. Gratitude also helps reframe situations, encouraging a more balanced and hopeful outlook on life.

9. Set small, achievable goals

Having a sense of purpose and accomplishment, even from small tasks, can boost motivation and combat depressive feelings of helplessness. Completing them gives a sense of progress, and builds confidence, which can protect against depressive thinking.

10. Limit alcohol and avoid substance use

Alcohol and drugs can interfere with brain chemistry, worsen mood, and increase depressive symptoms over time. While they may provide temporary relief, they ultimately disrupt sleep, impair decision-making, and fuel anxiety.