When dealing with mental health struggles, many people seek counseling for depression and anxiety as a way to regain balance. Therapy is a valuable tool, and it can be even more effective when paired with healthy lifestyle choices. In fact, multiple therapies – including cognitive-behavioral therapy (CBT) and dialectical behavior therapy (DBT) will advocate for engaging in healthy lifestyle choices to improve mood. Think of these choices as biological basics: exercise, sleep, and nutrition. They all play a crucial role in supporting mental well-being. By making improvements in these areas, you can help reduce symptoms of anxiety and depression naturally while improving general physical health.
Exercise: A Predictor of and Treatment for Depression and Anxiety
Regular physical activity is one of the best ways to boost your mood and reduce stress. Exercise releases endorphins – often referred to as “feel-good” hormones – which help improve overall emotional well-being. Exercise also lowers levels of stress hormones like cortisol and adrenaline, making it easier to manage anxious thoughts. You don’t need an intense workout routine to see benefits. Simple activities like walking, stretching, or yoga can have a positive impact.
Many people who seek counseling for depression and anxiety find that incorporating movement into their daily routine helps them feel more energized, more resilient, and less depressed or anxious. For example, one systematic review and meta-analysis (which is a type of article that synthesizes data from multiple studies) found that people who had sufficient physical activity (equivalent to 2.5 hours per week of brisk walking) had lower risk of depression compared to people who did not exercise (Pearce et al., 2022). Another systematic review and meta-analysis found that physical activity had moderate effects on improving depression, anxiety, and distress – even in healthy people (Singh et al., 2023).
Sleep: A Cross-Cutting Foundation of Mental Health
Sleep and mental health are closely connected. Poor sleep is associated with multiple mental health difficulties, including depression and anxiety (American Psychiatric Association, 2022). The reverse is true, too – good sleep can enhance emotional well-being and cognitive function (Hamilton et al., 2007; Sewell et al., 2021). One study found that 6-8.5 hours of quality sleep each night was associated with many benefits, including reduced anxiety and depression and higher levels of positivity (e.g., purpose in life, self-acceptance, positive relationships with others) (Hamilton et al., 2007).
Suggestions for improving sleep hygiene include maintaining consistent sleep and wake times, a regular bedtime routine, and regular exercise (Baranwal et al., 2023). Similarly, it can be helpful to reduce caffeine, alcohol, large meals, and light exposure later in the day (Baranwal et al., 2023). If you are already engaged in counseling for depression and anxiety, discussing sleep issues with your therapist can provide further insights into how to create a better sleep environment.
Nutrition: Feeding Your Mind and Body
What you eat directly affects how you feel. In fact, both pathways exist: diet can affect mood, and mood can affect diet (AlAmmar et al., 2020). Eating a healthy diet can help in both the prevention and treatment of anxiety and depression (Kris-Etherton et al., 2020). Additionally, eating more fiber and avoiding excessive sugar and processed foods can help prevent mood swings and energy crashes. For example, a high-fiber diet can reduce depression by reducing inflammation (Swann et al., 2020), and sugar consumption is most consistently associated with depression and a more modest association with anxiety (Kose et al., 2021; Xiong et al., 2024)
Just as counseling for depression and anxiety helps you develop healthier behaviors and thought patterns, proper nutrition can contribute to more stable emotions and increased energy levels. Making mindful food choices can be an empowering step toward better mental health.
A Holistic Approach to Well-Being
If you’re struggling with anxiety or depression, combining healthy habits with professional support can lead to lasting improvements. While self-care strategies like exercise, sleep, and nutrition are powerful, they may work best when paired with therapy (Lopresti et al., 2013). Seeking counseling for depression and anxiety can provide the personalized guidance and tools needed to navigate challenges effectively.
By taking small steps to prioritize your well-being, you can create a lifestyle that supports both your mental and physical health. Every positive change adds up, helping you move toward a more balanced and fulfilling life.
