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In today’s fast-paced world, it’s no surprise that depression rates are on the rise. With increased stress, societal pressure, and constant exposure to social media, more and more adults are finding themselves struggling with this mental illness. According to a recent study by the National Institute of Mental Health, approximately 7.2% of adults in the United States have experienced at least one major depressive episode in their lifetime.

The consequences of depression can be devastating and affect all aspects of a person’s life – from their work productivity to relationships with loved ones. It’s crucial to take preventive measures to avoid falling into a state of depression. Here are 10 ways you can protect yourself and maintain good mental health.

Get Enough Sleep

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Studies have shown a direct link between sleep deprivation and depression. Adults should aim for at least 7-9 hours of quality sleep each night to ensure their brain has enough time to rest and recharge.

Getting enough sleep is about more than just quantity; it is also about quality. Make sure your sleep environment is conducive to rest, with minimal noise, comfortable temperatures, and darkness. It’s also essential to maintain a regular sleep schedule, going to bed and waking up at the same time every day, to regulate your body’s internal clock and improve the quality of your sleep.

Find Healthy Ways to Cope with Stress

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Stress is a major trigger for depression, so it’s essential to find healthy outlets for managing it. Some examples include meditation, yoga, or talking to a trusted friend or therapist.

Regular physical activity can also be an effective stress reliever. Any exercise, from walking to more vigorous activities like running or weight lifting, can provide a natural mood boost by releasing endorphins, the body’s feel-good hormones.

Consider pursuing a hobby or passion that brings you joy and fulfillment. Engaging in activities you enjoy can often provide a much-needed distraction from stressors, helping to prevent the negative spiral that can lead to depression.

Practice Gratitude Daily

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Focusing on the positives in life can help combat negative thinking patterns associated with depression. Take time each day to reflect on things you are grateful for, no matter how small they may seem.

Gratitude is a powerful tool that can shift your perspective from negativity to positivity. It encourages mindfulness, helps you to focus on the good aspects of your life, and can significantly improve your overall mood and well-being.

You can start practicing gratitude by keeping a daily journal and jotting down three things you are thankful for each day. This simple act can anchor your consciousness in positive feelings, reducing feelings of despair or sadness that can lead to depression.

Set Realistic Goals

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Feeling overwhelmed and unable to meet expectations can contribute to hopelessness and low self-worth. Set achievable goals for yourself and celebrate even the smallest accomplishments.

Setting realistic goals allows you to work towards something within reach rather than being daunted by overwhelming tasks. It’s okay if these goals are small at first; the main aim is to get moving and build momentum.

Remember, progress is a series of small steps. Celebrate your achievements along the way. This can boost your self-confidence and self-worth, making you more resilient against depressive thoughts and feelings.

Engage in Meaningful Activities

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Find hobbies or activities that bring you joy and a sense of purpose. These could be volunteering, joining a sports team, or learning a new skill.

Engaging in meaningful activities can help you take your mind off negative thoughts and channel your energy into something productive and rewarding. Such activities often provide a sense of accomplishment and self-worth that can be immensely therapeutic.

They can also serve as a distraction, providing your mind with a respite from the cycle of negative thoughts that can feed depression. 

Nurture Relationships

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Strong social connections are crucial for mental health. Try to spend time with friends and family and communicate openly with them about your feelings.

Nurturing relationships doesn’t just mean spending time with loved ones, but it also involves maintaining open communication. Let them understand your struggles, and you’d be surprised how much relief comes from sharing your burden.

Seeking comfort in others helps you realize that you’re not alone and that there are people who genuinely care about your well-being. 

Limit Alcohol and Substance Use

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While it may provide temporary relief, alcohol and drug use can worsen symptoms of depression in the long run. Seek healthier coping mechanisms instead. These could include strategies such as cognitive behavioral therapy, physical exercise, or meditation, which can help to manage symptoms in a more sustainable and beneficial way and, in the long term, provide a better, more stable quality of life.

If you feel you may have a problem with alcohol, speak to a professional to help you with your issue.

Prioritize Physical Activity

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Regular physical activity is a powerful mood booster. It stimulates the production of endorphins, commonly known as ‘feel-good’ hormones, which can alleviate symptoms of depression. Aim for at least 30 minutes of moderate-intensity exercise on most days of the week, which can include brisk walking, jogging, or cycling.

If you can’t get outside or to a gym, it’s easy enough to work out in the comforts of your own home doing bodyweight exercises. 

Maintain a Balanced Diet

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Maintaining a balanced diet is essential in managing your mood and preventing depressive symptoms. Certain foods, like fruits, vegetables, lean proteins, and whole grains, are rich in important nutrients that promote brain health.

Limit your intake of processed foods, sugary drinks, and caffeine, which can negatively impact your mood. Remember, there is a strong connection between what we consume and how we feel, so aim for a well-rounded diet to support your overall mental health.

Talk to a Professional

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Lastly, never hesitate to seek professional help if feelings of depression persist. A mental health professional can provide effective treatments such as cognitive-behavioral therapy, interpersonal therapy, or medication if necessary.

Remember, there’s no shame in seeking help, and doing so is a crucial step towards recovery.


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Depression in adults is a serious and growing issue, but there are steps we can take to prevent it. By adopting healthy habits, managing stress, nurturing relationships, and seeking help when needed, we can protect our mental well-being and live happier lives.

Remember that you are not alone, and there is always hope for recovery. Take care of yourself and prioritize your mental health – it’s the most important thing you can do for yourself.  So, let’s start implementing these small changes in our daily lives and make a big difference in preventing depression.

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Author: Iva Ursano

Title: Writer

Expertise: Anti-Aging, Mental Health

Iva is a 60-something woman, originally from Northern Ontario, Canada, who now resides in sunny Guatemala. She helps women over 50 love the skin they're in and empowers them to live their best lives ever. When she's not blogging, she's out on her scooter feeding and rescuing street dogs.  

You can also check out her amazing eStore here. It is full of powerful self-help eBooks, personal development courses, and so much more—ALL at affordable prices!

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