Exercising will increase the serotonin (a mood-lifting chemical) in your brain. Aerobic, nonaerobic, and strength training have all been shown to significantly reduce depressive symptoms. In one study (Blumenthal et al. 1999), those who did aerobic exercise (using a treadmill or stationary bicycle for 30 minutes, 3 times a week) had similar benefits to those who used Zoloft alone or Zoloft and exercise combined. Not only that, but the exercise group had significantly lower relapse rates than the other two groups. Another plus is that you'll probably feel better about yourself if you have a fit and healthy body.

Lack of sufficient sleep will result in mood deterioration, fatigue, gloominess, and diminished alertness. Make sure you don't oversleep, either. Check out my Ultimate Guide to Sleeping for more.

Don't sit around and dwell in your misery. Keep your body and mind activated. Find challenges for yourself. Get a job. Pick up a hobby. Not only will all this be rewarding, it will also keep you from moping.

It may sound kind of silly, but it actually works. Smiling sends messages to your brain telling it that you're happy. You can also frown to make yourself unhappy or furrow your eyebrows to make yourself angry... but hey, SMILE. We're working on happiness here!

Both smoking and drinking have been known to increase depression and anxiety. Alcohol is a depressant, but for those who feel they must drink, you should limit yourselves to one drink a day (1 ounce of hard liquor, 4 ounces of wine, or 12 ounces of beer). Smoking can also increase the risk for the onset of panic attacks. And for those who get addicted, the lack of self control in your life will wear you down. It will also take a toll on our physical health which affects your mental health.

Drugs can aggravate or trigger depression, especially for those already susceptible to it. Unfortunately, many depressed people turn to drugs to hide from their problems, but really, they are often making it worse in the long run. Marijuana in particular is not a good choice of drugs if you're already depressed or have depression running in your family. Mushrooms, cocaine, heroin, and many others can cause or worsen depression.

But don't think that I'm just talking about street drugs. Many prescription drugs can also trigger or aggravate depression. Ask your doctor about depression as a side effect before starting any medications, even anti-depressants. And in general, try to avoid taking prescription drugs unless absolutely necessary - most merely mask symptoms rather than fixing the problem and can also cause additional health problems which, again, affects your mental health.

Sugar can give you a burst of energy at first, but afterwards, it can leave you tired and depressed. It can also make you moody. So it's best to avoid such things as candy, soda, and refined and processed foods.

Don't dwell on the negative things in life. Remember the good things that happen. Look at the positive side of everything. Instead of worrying about your love life or weight, think about how the things you so often take for granted. And more than that, work to change those things in your life that make you unhappy. Especially for those in America, you don't even realize what you've got. And remember, happiness is a choice you make.

It's good to have one to several good relationships. Whether it's a best friend, relative, spouse, or significant other, take time to work on the relationship. When they need your support, you'll feel needed and wanted. When you need their support, they'll be there for you. Getting the love and attention of the important people in your life will give you stability and support.

Who you marry will most likely be the biggest external influence on your happiness. People (particularly men) who marry report a higher level of happiness than those who don't. However, make sure you marry the right person. The person you marry is the one with whom you'll share your life, home, bed, kids, money, etc. Children of divorced parents are more likely to develop depression, so it's also important that you marry well for their sake.

By managing your time, you'll feel more in control of your life. You'll realize how much you can accomplish and will also be able to make sure that you take time out for yourself.

This has so many benefits. First, it'll give you something to do and keep you busy. Second, by focusing on others, it keeps you from wallowing in your self-pity. Third, you get a great deal of satisfaction from helping others. And last, people will like you better. This will not only make you more popular, but people will be more willing to help you out as well.

Key word here: Meaningful

Don't just join a religion that you don't support or believe in. That's probably not going to help. But there are so many religions (both theistic and not) out there that, chances are, you'll find one that suits you.

People who have a meaningful religion generally live longer, happier lives and recover from injury and illness faster. Faith provides hope, a reason to help others, a sense of purpose, and a supportive community.

Meditation increases self-confidence and feelings of connection to others. Many studies have shown that depressed people feel much better after eliciting the relaxation response. It can also prevent recurring depression.

However, for some severely depressed individuals, the act of focusing inward can actually heighten negative feelings. If this is the case, then stop the practice until the depression is less severe or until you find an experienced teacher who can guide you and make sure you're using the meditative techniques in a beneficial way. (Ultimate Guide to Meditation in progress!)

Yoga and prayer are also forms of meditation.

There are many different ways of reducing stress. Meditation, exercise, time management, and a few other things mentioned in this guide can help, but you should also find your own ways of relieving stress. Music, warm baths, sports, video games, and writing are just a few things that you might find relaxing.

Therapy is not just for crazy people! Pretty much anyone can benefit from therapy, and most people find it more helpful than medications. Cognitive-behavioral therapy, in particular, is helpful for those who can't seem to overcome their feelings of pessimism, hopelessness, lack of confidence, etc. Most depression is caused, or at least aggravated, by negative thinking.

Therapists can also help you to pinpoint and then solve problems, set and achieve realistic goals, and manage and prevent episodes of depression.

Sunlight affects the levels of serotonin in your brain. Exposing yourself to sunlight daily can help alleviate depression, especially if you are prone to Seasonal Affective Disorder (SAD).

Many vitamins and nutrients are needed for the body to operate properly, and some people find that their depression disappears once they start eating properly or taking nutritional supplements.

• Folate (folic acid) is a B vitamin needed to make an important group of mood-regulating chemicals called catecholamines, including dopamine, norepinephrine, and epinephrine. A deficiency in this vitamin alone can cause severe depression. It can not only help depressed individuals when taken alone, but also enhance the effects of antidepressants such as fluoxetine (Prozac). The RDA for folic acid is 400 mcg a day, although you might want to take 800 mcg a day if you are depressed. It is found in such foods as green leafy vegetables (especially spinach and kale), whole wheat bread, wheat germ, and bananas.



• Omega-3 fatty acids control various enzyme systems, cell membrane fluidity, inflammatory processes, and several aspects of neurotransmitter functions. Depressed individuals tend to have low levels of omega-3 fatty acids in their diet and in their cell membranes. This fatty acid has been shown to help people with both depression and bipolar disorder. You can take between 400-1000 mg of DHA and 400-1000 mg of EPA. It is found in such foods as fish oil, flax seed, and some eggs.



• Potassium is a mineral that helps the heart beating regularly and has also been linked to depression. Mood upsets, fatigue, and all symptoms of depression has been associated with low levels of this mineral. It is found in such foods as bananas, nonfat milk, oranges, and fresh peas. Having four to five servings of fresh fruit and vegetables is usually enough to ensure that you are getting enough of this mineral.



• Vitamin B6 is needed to manufacture serotonin, a neurotransmitter that produces a feeling of well-being. Women who are pregnant, lactating, or taking oral contraceptives may be at risk for a deficiency in this vitamin, as are alcoholics and those who have heart disease, liver disease, diarrhea, or other illnesses or injuries. Start out with 50 mg of supplemental B6 in divided doses or take it as a part of a good B-complex supplement. It is also found in brewer's yeast, sunflower seeds, soybeans, walnuts, lentils, lima beans, hazelnuts, brown rice, avocados, and many other foods.



• Vitamin B12 is needed by the body in only very small quantities. However, a deficiency can lead to depression, confusion, and other symptoms. It works much like monoamine oxidase inhibitors (MAOI) antidepressants, in that it prevents MOA from metabolizing some of the neurotransmitters that help elevate mood. For treatment of depression, 500 mcg of sublingual B12 twice a day is recommended. It is found in such foods as beef liver, chicken liver, clams, oysters, sardines and also in smaller amounts in eggs, many fish, and cheeses. Vegetarians and vegans should consider supplementation.



• Vitamin B1 has been shown to resolve side effects of antidepressants. A subtle deficiency in this can lead to depression and fatigue. Begin with a 100 mg a day of vitamin B1 or look for a B-complex that contains at least 100 mg of this vitamin. It is also found in such foods as kale, spinach, turnip greens, green peas, lettuce, cabbage, and many other vegetables.



• Vitamin B3 is also needed to manufacture serotonin. No studies have investigated the benefits of this B-vitamin in treating depression, but the safest plan is to take a balanced B-complex that contains 50 mg of this vitamin. It is also found in such foods as torula or brewer's yeast, brown rice, whole wheat, seeds, nuts, peanuts, and other legumes.



• Vitamin B2 has also been linked to mood. Those who have a diet low or devoid of this vitamin score higher on tests used to detect depression. Take 50 mg of a B2 or a B-complex tablet each day. It is also found in such foods as asparagus, broccoli, spinach, almonds, wheat germ, millet, and whole wheat bread.



• Vitamin C is great for your health in many ways, but a deficiency can lead to depression and mental confusion. No studies have been done to examine the effects of supplementation, but if you wish to try it, 1000-mg a day is a good place to start. It can also be found in such foods as red chili peppers, guavas, parsley, green and sweet red peppers, broccoli, strawberries, oranges, mangoes, cantaloupe, and many other foods.



• Dimethylaminoethanol (DMAE) is a naturally occuring nutrient, found in sardines and other foods, that may help relieve depression and/or fatigue. It is a brain stimulant that passes through he blood-brain barrier into the brain, where it helps increase the levels of acetylcholine (a neurotransmitter that plays an important role in both mood and energy levels).



• S-adenosyl methionine (SAMe) is a natural substance that the body can produce from essential amino acid methionine and adenosine triphosphate. Researchers have found that people with depression were not making enough SAMe in their brains, and many different studies have shown that it works well as an antidepressant. Typical dosages range from 400-1600 mg daily. Also watch for a Magnesium deficiency, since it is necessary to convert methionine to SAMe.