Depression rates among Americans ages 12 and older have increased nearly 60% over a decade, from 8.2% in 2013-2014 to 13.1% in 2021-2023, according to a recent report from the Centers for Disease Control and Prevention.
Finding the right treatment for depression can take time, and antidepressants typically take four to eight weeks to work, according to the National Institute of Mental Health.
For people struggling with this condition, clinical psychiatrist Dr. Daniel Amen – founder of Amen Clinics in California – says avoiding the following habits can help manage symptoms and support mental health.
No. 1: Drink alcohol
Alcohol may offer temporary relief from depression symptoms, but as its effects wear off, mood may deteriorate.
As the brain adapts to the relaxing effects of alcohol, people may feel more anxious and agitated once the buzz wears off, making them feel “worse than before,” Amen warned.
Drinking can also disrupt sleep, worsening next-day fatigue, according to the National Institute on Alcohol Abuse and Alcoholism.
No. 2: Stay in bed
It can be tempting to stay in bed when you wake up, but Amen encouraged people suffering from depression to get up and start their day.
“When people are depressed, they tend to have pretty low activity, especially in the front part of their brain, but burying themselves under the covers only makes things worse,” he said. “Get up, go out.”
Amen’s advice aligns with a broader approach called behavioral activation, a type of therapy that helps people gradually return to meaningful activities rather than withdrawing from them.
Behavioral activation has been shown to be beneficial for treating depression, according to a 2020 Cochrane review of 53 studies involving 5,495 adults.
#3: Believe your negative thoughts
A negative mindset can make it easier to believe things that aren’t true – or, as Amen puts it, any “stupid” thoughts. He calls them “ants” or automatic negative thoughts.
“The thoughts that automatically come to your mind and ruin your day – they lead to depression,” he said.
When you’re feeling strong emotions — like sadness, anger, anxiety, or just plain lack of control — Amen recommends writing down what you’re thinking and then asking yourself if it’s true.
“My favorite thing – and there’s a whole method to this – is to turn the thought around and meditate on the opposite of the thought you’re having,” he said. “So take every thought captive.”
No. 4: Isolate yourself
Depression can lead people to withdraw from others, but social isolation can make symptoms worse, Amen said.
“The more isolated you are, the louder the ANT chorus becomes, and it makes (depression) worse,” he warned.
A 2025 study published in General Hospital Psychiatry followed more than 339,000 British adults for about 12 years. Loneliness was associated with a 77% higher risk of developing depression, while social isolation was associated with a 14% higher risk.
#5: Eat Highly Processed Foods
Eating more ultra-processed 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.
“There is currently a broad consensus among psychiatrists that inflammation is the cause of certain types of depression,” the doctor told Fox News Digital.
A 2025 review in the American Journal of Psychiatry supports the role of inflammation in some cases, but notes that elevated inflammatory markers only occurred in a subset of people with depression.
Amen recommends adhering to an anti-inflammatory diet emphasizing “vegetables, healthy proteins, and healthy fats.”
A 2024 review of five randomized trials involving 1,507 adults found that Mediterranean-style diets reduced depressive symptoms compared to control groups, although results varied widely between studies.
#6: Taking medications without proper evaluation
Treatment for depression is individualized, so not all medications are right for everyone – and not all patients need them.
Amen stressed the importance of undergoing a thorough evaluation before receiving antidepressants, which he said can “save lives.”
For milder depression, psychotherapy is often the first approach. According to the National Institute of Mental Health, people with moderate or severe depression are typically prescribed medication as part of their initial treatment plan.
For those who have done “all the right things” but are still struggling, Amen encouraged further medical evaluation. Depending on symptoms and medical history, a clinician may order blood tests to look for conditions such as anemia or thyroid disease that could be contributing to the symptoms.
The doctor also recommended considering approaches other than medication, such as exercise — or, as Amen suggests, “walking like you’re running late” — which studies have shown to be more effective than some medications for depression.
Some supplements, like omega-3 and saffron, have been shown to be more effective than antidepressants in recent research.
Gn Health
