10 Ways to Improve Mood & Manage Depression.
If you’re interested in taking an active approach to improve your mood and manage the symptoms of depression, here are 10 strategies to help. These strategies can also help with building a foundation for emotional regulation and proactively reducing risk factors associated with depression for the future. The first five strategies are informed by the Royal Australian and New Zealand College of Psychiatrists Clinical Practice Guidelines for Mood Disorders (2021). These are:
1) Try your best to get regular, good quality, and suitable quantities of sleep.
2) Do your best to include consistent exercise in your lifestyle.
3) Try to improve the nutritional quality of your diet.
4) Consider stopping smoking and/or vaping.
5) Try to limit alcohol and substance misuse or remove these from your lifestyle.
These recommendations are based on up-to-date evidence and clinical experience regarding the treatment and management of mood disorders. As a clinical psychologist, I also like to discuss the next five additional strategies with my clients to support the strategies above. These include:
6) Practice being open-minded to going out and trying new things to expand your world and range of experiences.
7) Create a regular, predictable schedule where you check-in and spend time with friends and/or family, preferably in person if possible.
8) Spend time regularly pursuing at least one hobby or interest that develops a skill, some knowledge, or a sense of mastery.
9) Trial developing a flexible routine for yourself where you have a predictable outline of what is happening each day or week.
10) Organise a check-up with your medical practitioner and ask for their opinion on testing your iron, vitamin B, and vitamin D levels.
It’s important to share practical, evidence-based strategies like these because Affective Disorders, particularly low mood and depression, are common experiences that influence many people’s daily lives.
Affective Disorders, also known as Mood Disorders, are conditions where a person’s mood is so dysregulated that it significantly impacts their ability to function in daily life, including at work or in relationships. These conditions are often characterised by significant mood disturbances like prolonged feelings of sadness, irritability, and/or extreme euphoria.
The National Study of Mental Health and Wellbeing reported that 1.5 million Australians aged 16-85 met the diagnostic criteria for an Affective Disorder during a 12-month period between 2020 and 2022. This represented 7.5% of the population (Australian Bureau of Statistics, 2023). When the data was expanded to include people who met the diagnostic criteria at any point in their lives, this figure increased to 3.2 million people or, 16% of the population. The study looked at conditions like Depressive Episodes, Bipolar Affective Disorder, and Dysthymia (more recently known as Persistent Depressive Disorder), with Depressive Episodes being the most common.
These prevalence rates could also be an underestimate due to under-reporting of mental health concerns and reluctance to seek treatment, such as therapy with a psychologist. In a follow-up study one year later, 41% of the people who had a 12-month mental disorder reported that their mental health was the same and 21% said it was a little or a lot worse (Australian Bureau of Statistics, 2024). In either of the 12-month periods before or after the initial study, it was also found that around 41% or, 2 in 5 people did not see a professional about their mental health.
By incorporating these 10 practical strategies into your lifestyle you can take proactive steps towards enhancing your mental health and wellbeing. If you or someone you know are struggling with depression or you’re concerned that they might be, it can be important to reach out for professional support. Talking to a psychologist or therapist can be a great first step.
References
Australian Bureau of Statistics. (2023). National Study of Mental Health and Wellbeing, 2020-2022. ABS. Retrieved from: www.abs.gov.au/statistics/health/mental-health/national-study-mental-health-and-wellbeing/2020-2022
Australian Bureau of Statistics. (2024). National Study of Mental Health and Wellbeing: Follow up Study. ABS. Retrieved from: www.abs.gov.au/articles/national-study-mental-health-and-wellbeing-follow-study
Malhi, G. S., Bell, E., Bassett, D., Boyce, P., Bryant, R., Hazell, P., ... & Murray, G. (2021). The 2020 Royal Australian and New Zealand College of Psychiatrists clinical practice guidelines for mood disorders. Australian & New Zealand Journal of Psychiatry, 55(1), 7-117. https://doi.org/10.1177/0004867420979353
