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Exercise does a mind and body good, and is an underutilized treatment for depression. When engaging in exercise, endorphins are released, which decrease perception of pain and increase positive feelings. Exercise can also reduce stress, increase self-esteem, and decrease symptoms of anxiety and depression. Any exercise can help lower symptoms of depression. Try biking, dancing, running or jogging, racquetball, or cycling. Try a group fitness class at your gym to get moving and meet other people. Depression can affect sleeping patterns, such as sleeping too much or sleeping too little. Change your sleeping habits to ensure you get adequate, restful sleep. Set up a sleep routine by going to bed and waking up at the same time every day—even on the weekends—and don’t nap during the day. And don’t put distractions in your bedroom—get rid of the tv, laptop, and phone, which can disrupt your sleep. If you have a difficult time falling asleep, try taking a bath before bedtime to help you relax. Drink some herbal tea or read a book. Meditation can be beneficial for reducing stress, quieting the mind, and even reducing symptoms of depression. Start with practicing mindfulness meditation, which emphasizes accepting your thoughts and feelings without judgment. You want to become more aware of yourself in this present moment. The more you practice meditation, the more effective it becomes.  When practicing mindful meditation, focus on body, breath, and mind. To meditate mindfully with the body, practice observing something with your senses. For example, take a flower and look at it closely. Then smell it and appreciate the aroma. You can even taste it. Stay present with the flower. To meditate with your breath, allow yourself to focus solely on your breath, inhaling and exhaling. Feel your breathing elongating, relaxing you more and more each moment. When you find yourself caught up in thoughts (memories, plans for the day), observe the thought. “I am having a thought about what to eat for lunch today.” Don’t judge it, just observe it and move on, refocusing on the meditation. To learn more meditation techniques specific for depression, check out How to Treat Depression with Meditation. You may get so involved with school, home life, family, and work that you never take a breather for yourself. Managing stress means not letting it build up but handling it daily. Don’t allow yourself to bottle up your feelings; let them free. Write in a journal or express your concerns with family and friends when they occur, not after-the-fact. Set aside time each day for relaxation; this can include taking a walk, listening to music, playing a sport or engaging in activity, or taking a bath.  Learn how to say “no”.  This may mean saying “no” to new projects at work or to taking on new volunteer positions at church, or opting to stay home instead of going out on a Friday night. If someone wants to chat but you don’t have time, politely excuse yourself from the conversation and let them know you have limited time. If you feel stressed but cannot pinpoint where the stress comes from, start a stress journal. Write down your daily habits, attitudes, and excuses (“I just have 1,000 things to get done today”) and the things that cause you stress on a daily basis. Observe what things or situations come up regularly. It could be work deadlines, getting the kids ready for school, or keeping up with bills. Depression can knock you off any structure you have and days can easily feel like they melt into each other. Adhering to a routine can help you get back on track, accomplish things that need to be done, and push you out of your depression cocoon.  Set up your day and make sure you follow through with activities. While it may feel like you have no energy to complete activities, give it a go. You may even want to put basic items on your list, like getting out of bed, taking a shower, or eating breakfast. Once you get in the groove of accomplishing tasks (even small ones), it can spur you on to keep completing items. Reward yourself when you complete all items on the list. You can reward yourself with a bubble bath, dessert, or tv time. What gets many people stuck in depression is the negative thought loop of “I’m not good enough,” “nobody likes me,” “my life is meaningless,” or “nothing I do is worth anything.” When you’re depressed, it’s easy to jump to the worst conclusions. To combat these negative thoughts (which lead to negative feelings), use logic and decide whether these statements are true of you. Does nobody like you, or are you just feeling lonely in this moment? Perhaps you have friends and family that you have been avoiding. When jumping to the worst conclusion, ask yourself what evidence supports that thought. Think about the things that give your life meaning. Often these are the simple things, not the big job promotion or the nice car or house, but the dog that lovingly greets you every day, the charity work you did in South America, or the artwork you do that touches people’s souls. Depression puts you into a rut, where it feels like nothing will change and you will always feel awful. Instead of giving in to these feelings, go out and try something new. When you try a new activity, it chemically changes your brain and increases dopamine, which is associated with enjoyment and learning. Learn a new language, volunteer at an animal shelter, or take a painting class. Do something a little out of the usual that you think you may enjoy. While you may want to seclude yourself into a cave of sadness, commit to spending time with the people you care about and who care about you. You may come up with plenty of ideas to talk yourself out of it (“I don’t want to get out of bed,” “I’m so sad, I’ll just bring them down,” “nobody wants to spend time with me,” or “they’re better off without me”) but call up a friend, make plans, and don’t bail. Spending time with others will help you not feel so isolated. Being with friends can help you feel more “normal,” and being with people you care about will help you feel connected and care for.  Even if you feel tired, say “yes” when a friend calls to hang out. Make an effort to spend time with your family.
Exercise. Practice good sleeping habits. Engage in daily meditation. Manage stress. Get into a daily routine. Challenge negative thoughts. Try something new. Surround yourself with friends.