Best low-cost actions when you’re feeling down: move, get bright light, stick to a schedule, talk to someone, call 12356

Extensive clinical trial data confirm that brisk walking and running produce the strongest benefits for depression, with yoga and strength training also helpful — the greater the intensity, the better the effect. Bright light therapy works very well for seasonal depression and also helps with non‑seasonal cases. Online self‑guided cognitive‑behavioral therapy programs are effective; having a therapist guide you makes them even better, especially if your symptoms are moderate to severe. When you’re feeling overwhelmed, dial 12356 first.

Costs little to nothing. Just a few brisk walks, runs, or strength workouts each week. Spend time outdoors in daylight or bright light. Keep a regular sleep schedule. When you’re feeling stuck, give someone a call.

This meta-analysis combined data from 218 randomized controlled trials involving 14,170 participants; the control group performed other activities. Compared with them, walking or running lowered depression scores by g = -0.62 (95% CI -0.80 to -0.45). Yoga produced g = -0.55 and strength training g = -0.49; higher intensity further improved outcomes. Pooled data from multiple light‑therapy studies showed an effect size of 0.84 (0.60–1.08) for seasonal depression and 0.53 (0.18–0.89) for non‑seasonal cases. Another analysis aggregated individual‑patient data from various studies on internet‑based cognitive‑behavioral therapy; both self‑guided and therapist‑supervised programs outperformed controls, with therapist guidance yielding better results for moderate‑to‑severe depression (PHQ‑9 score >9). The 12356 hotline provides nationwide psychological support for at least 18 hours each day.

These measures serve as adjuncts for mild‑to‑moderate depression. Individuals with moderate‑to‑severe depression or suicidal thoughts should seek professional care; they may also call 12356 first (see Section 1, Item 25). Most exercise trials involve relatively few participants and cannot employ the placebo blinding used in drug studies. Light‑therapy research available up to 2003 also includes limited sample sizes. The advice to “stick to a schedule” and “talk to someone” reflects the authors’ experience rather than specific published evidence. Remember, even a ten‑minute walk counts as “getting active” for someone dealing with depression.

Noetel M 等 (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ. https://doi.org/10.1136/bmj-2023-075847；Golden RN 等 (2005). The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence. American Journal of Psychiatry. https://doi.org/10.1176/appi.ajp.162.4.656；Karyotaki E 等 (2021). Internet-Based Cognitive Behavioral Therapy for Depression: A Systematic Review and Individual Patient Data Network Meta-analysis. JAMA Psychiatry. https://doi.org/10.1001/jamapsychiatry.2020.4364；国家卫生健康委 (2024). 关于应用"12356"全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）. https://www.gov.cn/zhengce/zhengceku/202412/content_6994470.htm