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4. Get your zzz’s. 
It’s no surprise that too little rest can worsen your mood, but depression itself can keep you from sleeping through the night, according to the National Sleep Foundation.

The connection between the conditions is significant: People with regular insomnia are nearly 10 times more likely to have significant depression, and 17 times more likely to develop anxiety, according to a 2005 University of North Texas study.

If you’re having trouble sleeping – whether or not you’re currently depressed – talk to your doctor or a sleep expert so you can get the 7-9 hours you need. 

5. Get more vitamin D. 
Low levels of vitamin D have long been linked to depression. And research is ongoing about whether the fat-soluble vitamin can improve rates of seasonal affective disorder (SAD), or winter depression. 

SAD hits when days get shorter and there’s less sunlight, our prime natural source of vitamin D. But we don’t always get enough of the vitamin in summer, either, because the sunscreen we slather on to protect against skin cancer blocks D-producing rays. 

It’s also hard to get the amount of D we need from food. Only certain fish(salmon, sardines, tuna, mackerel and cod), D-fortified milk and a few other foods contain much of this important nutrient.

How much do you need? Expert opinions vary. Government recommendations suggest 200 international units (IU) per day until age 50, 400 IU between 51 and 70, and 600 IU after that. 

But some researchers recommend considerably more. Vitamin D expert Michael F. Holick, M.D., Ph.D., professor of medicine, molecular medicine physiology and biophysics at Boston University Medical Center, thinks adults actually need closer to 1,500-2,000 IU of vitamin D per day.

Since one 8-ounce glass of milk only has about 100 IU, your best bet is taking a multivitamin or vitamin D supplement. 

At the end of the study, the scans showed higher GABA levels in the participants who practiced yoga. (Those new to the discipline saw a 13% increase, while experienced yoga practitioners had a 27% rise.) By contrast, those who only walked had no bump in GABA levels. 

According to researcher Chris Streeter, M.D., associate professor of psychiatry and neurology, yoga boosts the activity of the parasympathetic nervous system, which is associated with rest and rejuvenation.

So why didn’t walking offer the same benefits? In this study, participants were limited to ambling around the periphery of a gymnasium. Walking outside or walking faster could make it a more effective mood booster, Streeter says.

The key to getting the most out of any workout is to choose a physical activity you like and do it in a setting you’ll enjoy, she adds.

7. Just say om. 
People who practiced transcendental meditation (TM), a form of “mantra meditation” in which you mentally repeat a sound, had fewer depression symptoms than those who didn’t, according to researchers who presented two studies at a 2010 meeting of the Society of Behavioral Medicine.

In fact, participants with clinically significant depression who meditated twice a day for a year had an average 48% reduction in symptoms.

Not only does TM decrease psychological stress, it may also reduce a person’s reactions to environmental stress and reduce the amount of brooding about problems, says lead study author Sanford Nidich, Ed.D., senior researcher at the Institute for Natural Medicine and Prevention at Maharishi University of Management in Fairfield, Iowa. 

It may also have a positive effect on serotonin, the brain’s feel-good chemical, Nidich adds.

You don’t need to join a particular group to learn healthy meditation techniques – just read How to Meditate to get started.

8. Keep your cool. 
Too much mental stress can harm your ability to maintain a steady mood. But stress overload varies by person – some can’t function outside a calm environment, while others may do fine in stressful situations.

For example, “some people thrive as a fireman or ER doctor,” Manevitz says. “Others get so stressed out they’re vulnerable to depression.”

His solution? Balance your life based on the amount and kinds of stress you can handle. “You need to know what your abilities and trigger points are.”

9. Kick the habit. 
Here’s another reason to put away that pack: Women who smoke have a greater risk of developing major depression than non-smokers, according to a 10-year Australian study published in 2008 in theBritish Journal of Psychiatry. 

Among heavy smokers – those who smoked more than 20 cigarettes per day – the depression risk was more than double that of non-smokers: 15% of the smokers studied went on to develop major depression, while only 6.5% of the non-smokers did. 

Smoking can be another way of self-medicating for a depressed mood, so ask your doctor or therapist to help you quit. Click here for tips to quit smoking.

10. Build a support system. 
People who care about you can help you through tough times, and that includes mental illnesses.

In fact, a 2005 study published in the American Journal of Psychiatryreported that women who feel more loved and have more support from friends and family members face lower risk for major depression.