Depression rates among Americans ages 12 and older rose nearly 60% over a decade, increasing from 8.2% in 2013\u20132014 to 13.1% in 2021\u20132023, according to a recent report from the Centers for Disease Control and Prevention.<\/p>\n
Finding the right treatment for depression can take time, and antidepressants usually take four to eight weeks to work, per the National Institute of Mental Health.<\/p>\n
For those struggling with the condition, clinical psychiatrist Dr. Daniel Amen \u2013 founder of Amen Clinics in California \u2013 says avoiding the following habits may help to manage symptoms and support mental health.<\/p>\n
No. 1: Drinking alcohol<\/p>\n
Alcohol may offer temporary relief from depression symptoms, but as its effects wear off, mood can worsen.<\/p>\n
As the brain adjusts to alcohol\u2019s relaxing effects, it can leave people feeling more anxious and restless after the buzz fades, making them feel \u201cworse than before,\u201d Amen warned.<\/p>\n
Drinking alcohol disrupts sleep, making people feel even worse the next day. Syda Productions \u2013 stock.adobe.com<\/p>\n
Drinking can also disrupt sleep, adding to next-day fatigue, according to the National Institute on Alcohol Abuse and Alcoholism.<\/p>\n
No. 2: Staying in bed<\/p>\n
It might be tempting to linger in bed when you wake up, but Amen encouraged people with depression to get up and start their day.<\/p>\n
\u201cWhen people are depressed, they tend to have pretty low activity, especially in the front part of their brain, but burying yourself under the covers just makes things worse,\u201d he said. \u201cGet up, get out.\u201d<\/p>\n
Dr. Daniel Amen encourages people to get out of bed and go outside, as staying in \u201cmakes things worse.\u201d Maridav \u2013 stock.adobe.com<\/p>\n
Amen\u2019s advice aligns with a broader approach called behavioral activation, a type of therapy that helps people gradually return to meaningful activities rather than withdraw from them.<\/p>\n
Behavioral activation has been shown to be beneficial for treating depression, according to a 2020 Cochrane review of 53 studies involving 5,495 adults.<\/p>\n
No. 3: Believing your negative thoughts<\/p>\n
A negative mindset can make it easier to believe things that aren\u2019t true \u2014 or, as Amen puts it, every \u201cstupid\u201d thought. He refers to these as \u201cANTs,\u201d or automatic negative thoughts.<\/p>\n
\u201cThe thoughts that come into your mind automatically and ruin your day \u2013 they drive depression,\u201d he said.<\/p>\n
Amen also thinks people should write down any negative thoughts they encounter throughout the day. Tushchakorn \u2013 stock.adobe.com<\/p>\n
When feeling strong emotions \u2013 such as sadness, anger, anxiety or just lack of control \u2013 Amen recommends writing down what you\u2019re thinking and then asking yourself if it\u2019s true.<\/p>\n
\u201cMy favorite part \u2013 and there\u2019s a whole method to this \u2013 is flipping the thought and actually meditating on the opposite of the thought you have,\u201d he said. \u201cSo, taking each thought captive.\u201d<\/p>\n
No. 4: Isolating yourself<\/p>\n
Depression can lead people to withdraw from others, but social isolation may worsen symptoms, Amen said.<\/p>\n
\u201cThe more isolated you get, the louder the ANT chorus gets, and it makes [depression] worse,\u201d he cautioned.<\/p>\n
Loneliness caused a 77% higher risk of developing depression, according to a 2025 study. LIGHTFIELD STUDIOS \u2013 stock.adobe.com<\/p>\n
A 2025 study published in General Hospital Psychiatry tracked more than 339,000 UK adults for roughly 12 years. Loneliness was associated with a 77% higher risk of developing depression, while social isolation was linked to a 14% higher risk.<\/p>\n
No. 5: Eating highly processed foods<\/p>\n
Eating more ultraprocessed foods, including many fast-food items, has been linked to a higher risk of depression, Amen said, although research has not established cause and effect.<\/p>\n
\u201cThere\u2019s actually a lot of consensus now among psychiatrists that inflammation drives certain types of depression,\u201d the doctor told Fox News Digital.<\/p>\n
Amen recommends an anti-inflammatory diet rather than fast food and unhealthy picks. dodotone \u2013 stock.adobe.com<\/p>\n
A 2025 review in the American Journal of Psychiatry supports inflammation\u2019s role in some cases, but notes that elevated inflammatory markers occurred in only a subset of people with depression.<\/p>\n
Amen recommends adhering to an anti-inflammatory diet emphasizing \u201cvegetables, healthy protein and healthy fats.\u201d<\/p>\n
A 2024 review of five randomized trials involving 1,507 adults found that Mediterranean-style diets reduced depressive symptoms compared with control groups, although results varied considerably among studies.<\/p>\n
No. 6: Taking medication without a proper assessment<\/p>\n
Depression treatment is individualized, so not every medication is right for everyone \u2014 and not every patient requires medication.<\/p>\n
Amen emphasized the importance of receiving a thorough assessment prior to receiving antidepressants, which he said can be \u201clifesaving.\u201d<\/p>\n
For milder depression, psychotherapy is often the first approach. People with moderate or severe depression are usually prescribed medication as part of their initial treatment plan, according to the National Institute of Mental Health.<\/p>\n
For those who have done \u201call the right things\u201d but still struggle, Amen encouraged seeking further medical evaluation. Depending on symptoms and medical history, a clinician may order blood tests to check for conditions such as anemia or thyroid disease that could contribute to symptoms.<\/p>\n
The doctor also recommended considering approaches beyond medication, such as exercise \u2014 or, as Amen suggested, \u201cwalking like you\u2019re late\u201d \u2014 which has been proven in studies to perform better than some depression medications.<\/p>\n