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. Sleep is essential to a healthy, balanced body. Lack of sleep can aggravate negative thinking and easily becomes a vicious cycle whereby your negative thoughts keep you awake and disable your ability to get enough sleep. Waking unrefreshed and feeling tired is a common complaint during depression, and even too much sleep can leave depressed persons feeling tired.  Breaking this cycle requires enforcing a strict sleep routine of the same bedtime and waking time every day, avoiding caffeine and alcohol, not exercising three hours prior to bed, removing anything distracting from your bedroom, and keeping your room at a suitable temperature. Read  how to fall asleep for more help. It won't be easy breaking a disturbed sleep cycle and many things can cause you to relapse back into insomnia or wakeful nights, so it's important to be vigilant about keeping to a routine, as well as forgiving yourself when you can't sleep. . A recent study showed exercise to be as effective as Zoloft (a selective serotonin reuptake inhibitor or SSRI) in treating depression. Exercise releases a natural anti-depressant chemical in your brain and gets you into doing something active. Start small with a simple walk to the local store or around the block, or to your garden gate might be the way to begin. Gradually work up to a routine that fits with your needs and enjoyment.  Look for friends or group exercise sessions since having a partner will keep you more motivated. You can also look for activities that will allow you to release some of the pent-up emotions that may be built up, such as kickboxing. Playing sports is a great way to get regular exercise, stay occupied, focus on self-improvement and meet new people. Some studies have found that people who participate in sports have somewhat fewer symptoms of depression. Choose a sport that is exhausting to quiet the chatter in your mind and leave you feeling wrung out—just don't overdo it. Join a team or class in your area and commit to showing up to as many of these meetings as possible, even if you may not feel like going some days. . Reduce your intake of sugar, high fructose corn syrup, fast foods, and processed foods. Eat more fruits, vegetables and whole foods. Drink plenty of water and do some research on foods that are said to improve your state of mind and well-being. Improving your diet can be a positive project to keep you constructively occupied and focused when you're working through your depression. Plus, many healthy foods are effective at improving mood. It can be easy to let yourself go when depressed and to pay no attention to appearance and clothing. Reintroducing daily attention to grooming can help improve your mood and give you a sense of well-being. Get a new haircut or new clothes as part of cheering yourself up. And concentrate on the parts that you do love about yourself instead of fretting over what you don't like. Support from people who love and care about you is an important part of the healing process. Tell people you trust that you're depressed and would appreciate their understanding and sympathy. It is far harder for people to help you if you're secretive and do things that seem inexplicably strange. Knowing will help people to make allowances and support you as best they can. Be willing to be honest about your irritability and reclusive behavior with those you trust. They need to know it's not personal, but that you need space or time out every now and then. Talk with friends, family and colleagues who make you feel good and who are good to be around. Spend time with people who see the world in a positive way and ask them to share their visions, ideas, and approaches to life with you. Most positive people will be more than happy to reveal the things that help them keep upbeat and happy about their lives. Learn from them. Remember that misery loves company. It can be incredibly hard to keep away from negative people as down and out as you're feeling, but do your best to avoid them. You won't be doing either of you a favor by confirming each other's fears that the rest of the world is terrible.
Sleep well Exercise Eat healthy Restore any neglected grooming. Maintain a good support network. Be around positive people.