Understanding Depression:

According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), depressive disorders include:

• Disruptive Mood Dysregulation Disorder

• Major Depressive Disorder

• Persistent Depressive Disorder

• Premenstrual Dysphoric Disorder

• Substance/Medication-Induced Depressive Disorder

• Depressive Disorder Due to Another Medical Condition

• Other Specified Depressive Disorder

• Unspecified Depressive Disorder

The DSM-5 explains:

Clinical research has consistently shown that the combination of individual counseling and appropriate medication is generally more effective than either treatment alone.

Over many years of counseling individuals struggling with depression, I have found that asking clients to intentionally practice the following five daily habits often produces remarkable improvements.

Step 1: Exercise Every Day

Research has shown that 35–40 minutes of daily cardiovascular exercise releases natural mood-enhancing chemicals (endorphins) that can produce antidepressant effects comparable to some prescription medications—without the unwanted side effects.

I often tell my clients:

The exercise should be intentional cardiovascular activity such as:

• Walking outdoors

• Walking on a treadmill

• Riding a bicycle

• Swimming

• Jogging

• Using a stair climber

• Using an elliptical machine

Simply having a physically demanding job, such as construction work or climbing stairs throughout the day, does not appear to provide the same emotional benefits as purposeful aerobic exercise.

Step 2: Talk More Than You Feel Like Talking

One of the first things people stop doing when they become depressed is talking.

Their answers become shorter.

They withdraw from conversations.

They become quiet.

Don't do that.

You don't have to discuss deep or serious subjects. The goal is simply to engage in conversation. Talking helps interrupt the isolation that depression thrives upon.

Step 3: Stay Socially Connected—Don't Isolate

Being around people is only part of the solution.

Become a contributor rather than an observer.

Leave your "fairy dust" wherever you go—your kindness, humor, encouragement, wisdom, or compassion.

Contribute enough of yourself that people genuinely miss your presence when you're gone.

I have lived in the same neighborhood for more than twenty years. During that time, many neighbors have moved away.

Some simply lived nearby but never became involved in neighborhood, church, or community activities. When they left, people politely said, "We'll miss you." Yet privately I often thought:

Other neighbors invested themselves in the lives of others. Years later, I still miss them because they made a lasting difference.

This isn't codependency.

This isn't people-pleasing.

It's simply choosing to bless others' lives each day.

Ironically, when we focus on helping others, our own sense of worth grows stronger.

As the saying goes:

A Spiritual Perspective--

In Matthew 5:14–16, Jesus taught:

"Ye are the light of the world. A city that is set on a hill cannot be hid... Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven."

People who spend their lives merely observing others are generally more vulnerable to depression and anxiety than those who actively participate and contribute.

I like to call these contributors difference-makers.

Step 4: Have Something to Look Forward to Every Day

One of depression's hallmark symptoms is anhedonia—the inability to experience pleasure.

Without something enjoyable to anticipate, every day begins to blend into the next until life feels like one long gray blur.

Depressed clients often tell me:

• "I used to tie fishing flies."

• "I used to needlepoint."

• "I used to read."

• "I used to play guitar."

• "I used to play piano."

Notice the phrase:

"I used to..."

Many people mistakenly wait until they feel interested before returning to these activities.

Unfortunately, it doesn't work that way.

The interest usually returns after consistently engaging in the activity for several days—not before.

Many clients eventually begin looking forward to their morning exercise. That's wonderful, but don't stop there.

Have something enjoyable planned for the evening as well.

Give yourself another reason to anticipate tomorrow.

Step 5: Perform Small Acts of Service

Simple acts of kindness have remarkable emotional power.

Examples include:

• Opening a door for someone

• Taking a neighbor's garbage can to the curb

• Offering a sincere compliment

• Helping someone with a chore

• Assisting at church

• Sending an encouraging text

• Looking for opportunities to lighten someone else's burden

Service shifts our attention away from our own pain and onto someone else's needs.

In doing so, our own burdens often feel lighter.

Why These Five Steps Work

In my experience, people suffering from depression rarely practice these five habits consistently.

In fact, I have never met a depressed individual who faithfully does all five every day.

Most don't do any of them.

Why?

Because depression convinces people to do only what they feel like doing.

A depressed person usually doesn't feel like:

• Exercising

• Talking

• Being around others

• Participating

• Serving

• Doing activities they once enjoyed

They may ignore phone calls.

They avoid answering the door.

They isolate.

Unfortunately, these behaviors keep depression alive.

Depression becomes a hole that requires effort to climb out of—even though the illness itself convinces people they don't have the strength to climb.

The Three-Day Challenge:

I encourage my clients to practice these five steps every day—whether they feel like it or not.

Most people notice little or no improvement after the first day or two.

Many conclude that the effort isn't working.

But by the third day, most begin reporting noticeable improvements, including:

• A more hopeful outlook

• Better sleep

• Increased energy

• Better concentration

• Greater productivity

• More enjoyment in everyday life

Master Your Hardest Steps

I often ask clients:

For most people, the answer is:

• Talking more

• Staying socially connected

Those are often the very habits that produce the greatest benefit.

Think of it this way:

Getting an A on an easy test doesn't feel nearly as rewarding as earning an A on a difficult one.

The same principle applies here.

Don't simply "check the box."

Give these habits your wholehearted effort.

As the scriptures teach, thrust in your sickle with all your might, not merely dabble with your fork.

Depression Is a State—Not Your Identity

Even when depression has biological or genetic causes, depression is a state, not a trait.

States change.

Like morning fog over a valley, they come and go.

Traits are more enduring.

Many individuals who have struggled with depression for years begin believing depression is simply who they are.

It isn't.

While depression may return at times, it does not have to define your identity.

As you consistently address it with healthy habits, professional counseling, and appropriate medical care when needed, its grip can become significantly weaker.

Additional Resources

For readers who would like additional spiritual encouragement, I recommend:

1. "Thru Cloud and Sunshine, Lord, Abide with Me" — Sister Reyna I. Aburto (General Conference, October 2019)

2. "In Praise of Those Who Save" — President Dieter F. Uchtdorf (General Conference, April 2016)

3. "Welcome to the Church of Joy" — Elder Patrick Kearon (General Conference, October 2024)

4. "Swallowed Up in the Joy of Christ" — Elder Brian K. Taylor (General Conference)