Depression is a common condition with 1 out of 10 Americans experiencing it at some point in their lifetime. There are multiple causes for it that include genetics, a chemical imbalance, or going through a rough time. Sometimes it can appear out of nowhere to ruin your day or it can form gradually. The common symptoms are a hopeless or negative feeling, a lack of energy or motivation, losing interest in things you’ve always liked, a change in appetite and sleeping patterns, unexplained aches and pains, and occasionally digestive issues.

This condition is often treated by anti-depressants but there are many natural ways to battle depression without a prescription:

Spend time outside.  UVB rays from sunlight effect the production of vitamin D. Depression and having a vitamin D deficiency have been closely linked and studies have shown that people who don’t get enough of the vitamin are at a raised risk for experiencing the symptoms of depression. When you start feeling the blues, take a trip out the front door and enjoy the warmth of sunlight on your skin.

While you’re out there, you can also enjoy some…

Exercise. This has always been a recommended feel-good tactic. Exercising causes your body to release endorphins, which give you a positive feeling and ease stress. It has also been known to improve sleeping patterns. The ‘getting in shape’ side effect of exercise is a self-esteem boost that can put you in a much better mood.

To help you get fit, you can also…

Change your diet. When feeling down, we have a tendency to turn to the ‘comfort food’ that is tasty but almost always less than healthy. This can actually make the depression worse. However, there are a few foods that will make you feel good. Fish and poultry contain vitamin B, which has an effect on your neural function and is known to improve moods. The amino acid, L-theanine, is found in many varieties of green tea and has a calming effect. And, the magnesium found in almonds, cashews, and leafy vegetables promotes the release of serotonin and makes you feel happier.

Another good way to alter your diet is to…

Cut out alcohol. Turning to the bottle will have the opposite effect of making you feel better. In fact, alcohol can be a cause of depression and can worsen the symptoms you’re already feeling. ‘Drinking away your feelings’ can also lead to an alcohol dependency, which has never made anyone feel good and only adds to the feeling of hopelessness.

Rather than reaching for a drink in an attempt to feel better, you could instead…

Find an outlet. Having a healthy way to let out your feelings and stress can be highly beneficial to your mental health. Starting a diary to vent or reflect in keeps you from bottling up all the negative emotions and gaining a new hobby can give you something exciting to look forward to. Activities that allow you to create are especially helpful and can even lead to a self-esteem boost when you see the final product of your creativity.

Joining an art, gardening, or writing class could improve your mood, as well as give you the chance to…

Be social. Creating stable friendships or spending time with family can chase away the feelings of isolation and give you a self-confidence boost. Having a good support system around you during the tough times can greatly help you avoid falling into depression again in the future. Get out there, meet new people, and enjoy not feeling so alone.

However, don’t get too crazy with a social life and make sure you still have time to get some…

Sleep. Lacking the proper sleep can worsen your depression symptoms, as well as make you very irritable. Avoid naps during the day and instead, get a full night of rest. Don’t worry about what’s happening online or on the TV; you can catch up on it in the morning. People who get a solid six to eight hours of sleep tend to wake up feeling refreshed and with a more positive outlook on the day.