Occhipinti, Clark and Friedrich all agree: Overall attention to your health is crucial to overcoming depression.

The first line of defense: correcting any nutritional deficiencies, particularly those that increase inflammation in the body. “If depression is viewed as a chronic, low-level inflammatory disorder or a lack of certain nutrients, then it makes sense to focus on lifestyle changes that replenish nutrients and reduce inflammation, such as avoiding sugar and processed foods, taking minerals and B vitamins, and eating omega-3 fats and antioxidant-rich foods like turmeric, green tea, kale and broccoli,” says Robert Rountree, MD, Delicious Living’s medical editor. Nutritionists also recommend salmon, leafy greens and lentils as research- backed “mood boosters” (check out our delicious good-mood recipes).

In addition, solutions might include getting back to the gym or getting out of a toxic relationship, Clark says. Self-medicating with booze, which may seem to offer temporary relief, can actually worsen depression symptoms and can also prevent antidepressants from working as they should.

Numerous studies show the benefits of regular exercise on mood because it releases brain endorphins, neurotransmitters related to an enhanced sense of well-being. In fact, a 2013 study at Harvard Medical School showed that, for some people, exercise is just as effective as antidepressants at treating depression—although the report cautioned that exercise alone isn’t enough for someone with severe depression.

If you’re not ready to get out and run a mile, don’t worry; endorphins also release when you laugh, have sex, dance, get acupuncture and eat your favorite foods.