Written by: Rona Castañeda

Clinically reviewed by: qualified members of the Therapy Near Me clinical team

Last updated: 06/10/2026

This clinical information has been written by Rona Castañeda to support accuracy, clarity, and alignment with contemporary psychological practice. Content is reviewed in accordance with our Editorial Policy and is intended as general information only. It does not replace individual assessment, diagnosis, or treatment.

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Depression, a prevalent mental health condition, affects millions globally. While professional treatment is paramount, incorporating certain activities into one’s routine can significantly alleviate depressive symptoms. This article explores evidence-based activities known to combat depression, supported by scientific studies.

Evidence: Physical activity is a potent antidepressant. It releases endorphins, improves mood, and decreases anxiety. A landmark study by Blumenthal et al. (2007) found that exercise was as effective as antidepressants for patients with major depressive disorder.

Activities: Aerobic exercises such as walking, jogging, swimming, cycling, and group sports are beneficial. The NHS recommends at least 150 minutes of moderate-intensity activity a week.

Evidence: Mindfulness-based cognitive therapy (MBCT) and meditation are effective in preventing depressive relapse. A study by Teasdale et al. (2000) showed that MBCT reduced the recurrence of depression by 44%.

Activities: Practices like mindfulness meditation, yoga, and tai chi encourage present-moment awareness and relaxation.

Evidence: Social connections are crucial for mental health. Cacioppo and Patrick (2008) highlighted the impact of loneliness and social isolation on depression risk.

Activities: Engaging in community activities, joining clubs or groups, or simply spending time with friends and family can boost mood and provide support.

Evidence: Contact with nature can improve mental health. Research by Berman et al. (2012) demonstrated that walking in nature led to improved mood and cognitive function.

Activities: Activities like hiking, gardening, or just spending time in green spaces can be therapeutic.

Evidence: Creative activities have been found to reduce anxiety, stress, and mood disturbances. A study by Stuckey and Nobel (2010) highlighted the benefits of engaging in the arts for mental health.

Activities: Painting, writing, playing a musical instrument, crafting, or cooking can serve as creative outlets for expression and relaxation.

Evidence: Dietary patterns impact mental health. Jacka et al. (2010) found that a healthy diet was associated with a lower risk of depressive symptoms.

Activities: Consuming a balanced diet rich in fruits, vegetables, whole grains, lean protein, and omega-3 fatty acids is recommended.

Engaging in physical exercise, mindfulness practices, social activities, nature exposure, creative pursuits, and maintaining a healthy diet can play a significant role in managing and reducing symptoms of depression. It’s important to remember that these activities should complement, not replace, professional treatments like psychotherapy or medication.

• Blumenthal, J. A., Babyak, M. A., Moore, K. A., Craighead, W. E., Herman, S., Khatri, P., … & Doraiswamy, M. (2007). Effects of exercise training on older patients with major depression. Archives of Internal Medicine, 167(20), 2192-2198.
• Teasdale, J. D., Segal, Z. V., Williams, J. M. G., Ridgeway, V. A., Soulsby, J. M., & Lau, M. A. (2000). Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Journal of Consulting and Clinical Psychology, 68(4), 615.
• Cacioppo, J. T., & Patrick, W. (2008). Loneliness: Human nature and the need for social connection. W. W. Norton & Company.
• Berman, M. G., Kross, E., Krpan, K. M., Askren, M. K., Burson, A., Deldin, P. J., … & Jonides, J. (2012). Interacting with nature improves cognition and affect for individuals with depression. Journal of Affective Disorders, 140(3), 300-305.
• Stuckey, H. L., & Nobel, J. (2010). The connection between art, healing, and public health: A review of current literature. American Journal of Public Health, 100(2), 254-263.
• Jacka, F. N., Mykletun, A., Berk, M., Bjelland, I., & Tell, G. S. (2010). The association between habitual diet quality and the common mental disorders in community-dwelling adults: The Hordaland Health Study. Psychosomatic Medicine, 72(6), 483-490.

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