Key takeaways
- Depression and anxiety are common in the U.S.
- Managing anxiety and depression takes daily work, and small additions or changes to your living spaces and routine may help, but they won’t replace professional care.
- You can consider trying to mindfulness spaces, soothing sleep environments, picking shortcuts to daily tasks, and choosing versatile exercise equipment for low-effort, mood-boosting exercise.
Anxiety and depression: they’re as common as they are difficult to live with, with estimates suggesting that depression affected
Both of these conditions have been my (unwelcome) companions for the majority of my life. After deciding that antidepressants weren’t the best treatment for my circumstances, I’ve found success in managing these conditions with therapy and changes to my environment and routine, letting anxiety spikes and depressive dips come and go like watching a landscape change through a car window.
While this approach has its limits—let’s face it, dimming the lights at 8 p.m. and buying a peace lily isn’t going to cure any mental health condition—some simple additions to my main living areas and shortcuts to daily tasks have helped to distract, soothe, and lighten the load during difficult times.
It’s important to say that, if you’re taking them, you should never stop or change up your meds without discussing it with a doctor you trust first. You might also consider reaching out to safe friends and family members to talk, or trying therapy if you feel you need some more robust ongoing support with your mental health.
Read on to learn how your home environment can impact your mental health and dig into some tips and products to consider. But think of these tips and products as suggestions and supplements to your overall mental well-being journey. They shouldn’t replace professional care.
Help is out there
If you or someone you know is in crisis and considering suicide or self-harm, please seek support:
- Call or text the 988 Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org. Caring counselors are available to listen and provide free and confidential support 24/7.
- Text HOME to the Crisis Text Line at 741741 to connect with a volunteer crisis counselor for free and confidential support 24/7.
- Not in the United States? Find a helpline in your country with Befrienders Worldwide.
- Call 911 or your local emergency services number if you feel safe to do so.
If you’re calling on behalf of someone else, stay with them until help arrives. You may remove weapons or substances that can cause harm if you can do so safely.
If you’re not in the same household, stay on the phone with them until help arrives.
Although research
Meal prepping can get the majority of the work out of the way in one go, and we have some great guidance to help you start planning. Getting some quality food containers that will keep your meals fresh in your fridge or freezer is essential. And, to make the process as quick as possible, try a veg chopper.
If you regularly need support organizing and cooking your meals, you can consider trying a meal delivery service to take the pressure off entirely. They’re not always the cheapest way to buy your groceries, but they can be handy in tough times.
You can also put some frozen meals aside, ready for when you need to take the easiest route to dinner.
EveryPlate is one of our well-rated and affordable meal delivery services. You can learn more about it in our full brand review.
Early research shows that connectedness to nature can improve mental health, with a 2022 analysis suggesting nature-based interventions, like forest bathing or walking in nature, may actually work as both preventative and therapeutic measures.
Adding greenery to your space and caring for plants can lower your blood pressure, reduce sympathetic nervous system activity (which is most active during times of stress), and promote relaxation and calmness, according to a 2015 study in young people. During COVID-19 lockdowns, having a view of greenery
I typically avoid super fussy plants so they don’t become hard work, opting for low-maintenance indoor plants like snake plants and parlor palms.
Like my plants, I also try to make the most of the light throughout the day. Try setting up your desk by the window that gets the most light, or position your couch or armchair in the best sunspot in the house. When it’s warm and sunny, I get a nice boost from working outside or taking breaks to walk around the block to distance myself from my screen.
During winter, which is typically cold, damp, and very, very gray where I live, a light therapy lamp tides me over until the mornings get brighter and the evenings longer in spring and summer.
Mindfulness is the practice of being fully present in the moment, accepting how you feel, and being aware of your body. For a busy brain rushing through anxious thoughts, slowing way down like this can be a wonderful break.
Create a little space that you use specifically for mindfulness or chill time, whether it’s a room you reserve just for mindfulness activities, a little nook you can retreat to, or just a chair you can get comfy in with all your favorite things around you.
If you live in a small space, you can change up your environment just by shifting some furniture around or changing your lighting. I’m all about low lighting and candles, but go with what feels most soothing for you.
Mindfulness can take many forms. You can journal, do breathing exercises, or follow a guided meditation with an app. I find the Calm app useful for particularly anxious nights.
What you find restorative during mindfulness sessions will be personal to you. There’s no “right way” of practicing mindfulness. As you spend more time with yourself, you’ll find the way that works for you.
Check out our other content on mindfulness:
Whether you’re in the mood for it or not, exercise
You don’t have to run a marathon to push through depression or shake off some anxiety; even gentle movement can help, with research showing that aerobic exercise, resistance training, and more mindfulness-based exercise like Pilates can be beneficial.
Dumbbells, stretching straps, and resistance bands are three versatile pieces of workout kit I keep at home to integrate light-touch workouts during periods of low energy and low motivation.
Both depression and anxiety can negatively impact sleep, but getting good quality sleep can be a great boost to your mental health.
To encourage a good night’s sleep, creating a safe, soothing, and relaxing environment is super important. The Centers for Disease Control and Prevention (CDC)
Eye masks, white noise machines, and breathable bedding can all help create a nice sleep environment. A comfy mattress and pillow are also essential. Investing in a body pillow has been a game-changer for me, making sure I get great sleep every night, which helps tons with my mental health.
To learn more
- Read about our top two tried and tested sleep masks.
- Check out our tips on creating a sleep environment that promotes great sleep hygiene.
- Learn about our list of best podcasts for sleep.
I’ll reiterate: upgrading your home environment may not be the cure-all for your mental health conditions. Oftentimes, people need some specialist support to get them through a difficult period.
Signs it may be time to speak to a doctor about anxiety or depression include:
- prolonged periods of very low mood or high anxiety levels
- worry or anxiety that interferes with everyday life
- changes to your appetite or sleep
- thoughts of self-harm or suicide
Have your safety plan close by
If you’re prone to severe depressive episodes, create a safety plan and share it with people you trust. Safety plans can include contacting someone you trust and talking it out, having a list of calming, distracting, or soothing activities or routines to work through, or having the numbers of emergency mental health hotlines or other resources easily accessible.
You can work with a mental health professional to create a plan that feels right for you. It’s super important that your safety plan resonates with you and feels safe and actionable in your lowest moments.