Depression is a growing issue in today’s society, not just among teens but also among adults. There are extremely simple lifestyle changes a person can make to reduce depression and anxiety symptoms. Exercise, time outdoors, and clean spaces can help reduce depressive symptoms by improving mood, lowering stress, and making it easier to manage daily life.
Exercise is extremely helpful in the fight against depression. As Lynette L Craft and Frank M Perna wrote, “Depression has been ranked as the leading cause of disability in the United States, with over $40 billion being spent each year on lost work productivity and medical treatment related to this illness.” These statistics convey the seriousness of depression along with how widespread it has become. Exercise can help alleviate these symptoms at a cheaper cost. This does not necessarily mean medication and therapy are not necessary; keep this in mind, as every case is different. The most important thing about exercise’s relationship with depression is that it can help any case, to varying degrees.
Different types of exercise target different symptoms of depression, anxiety, and NSSI (Non-Suicidal Self-Injury). Aerobic exercises like cycling and running release endorphins, which can be a great replacement for self harm which also releases endorphins. This means this exercise gives the same, if not similar, feelings, such as relief, release, and calm. Second, resistance training exercises, like lifting weights, lunges, and using weight machines, can not only help with stamina and overall strength but also help relieve depression because of a sense of accomplishment when meeting a new goal. Lastly, mind-body exercises, like yoga and tai chi, help relax and give space for anxiety and stress to give way.
Another lifestyle change to make is spending more time outdoors. There are many different ways that regular time outdoors can help. Green spaces can help create a connection with nature which can lower depressive symptoms. Being near bodies of water can help allievate stress and anxiety. Most importantly, time in the sun helps with Vitamin D Synthesis, which can lower the overall feelings of anxiety and depression. This means that more time outdoors and in the sun can help raise levels of motivation, happiness, and feelings of connection. It is important to note that these activities only help when it is a regular habit. Going outside once and expecting it to immediately lower stress levels and depression is unrealistic.
Finally, depressive symptoms can also be lowered by clean spaces. Clean spaces allow the mind to feel less busy and overwhelmed, and can have an overall calming effect. Motivation is always an issue with depression, but once a person gets started cleaning, motivation will come. Even if it doesn’t, according to VeryWell Mind, “The actual act of cleaning and decluttering can boost your mood, help you move your body more, improve focus, and help you feel more in control of your surroundings.” This means, even if you do not feel motivated, cleaning will help your mind feel relieved. Clutter can make the mind feel extremely stressed and busy; it can make tasks seem more challenging because of the space the body is in. All in all, cleaning may be hard to start, but there is no denying the long-term positive effects that come with it.
In conclusion, all of these lifestyle changes have different positive effects, and coupled together, they can truly change a person’s mental state. It is important to keep in mind that while all of these work, they don’t work the same for everyone, and they all take time to have a noticeable effect.
Works Cited
Craft, Lynette L., and Frank M. Perna. “The Benefits of Exercise for the Clinically Depressed.” The Primary Care Companion to the Journal of Clinical Psychiatry, vol. 06, no. 03, 1 June 2004, pp. 104–111, pmc.ncbi.nlm.nih.gov/articles/PMC474733/, https://doi.org/10.4088/pcc.v06n0301.
Gordon, Sherri. “The Connection between Cleanliness and Mental Health.” Verywell Mind, 24 Apr. 2024, www.verywellmind.com/how-mental-health-and-cleaning-are-connected-5097496.
Yu, Fuxiang, et al. “The Effect of Outdoor Activity Intention on Depressive Mood: The Mediating Role of Outdoor Activity Frequency.” Healthcare, vol. 13, no. 23, 25 Nov. 2025, p. 3047, https://doi.org/10.3390/healthcare13233047.
