In the broadest sense, Occhipinti says, depression is a response to stress and the anxiety of coping with everyday life. That means you’ll need to learn new ways to think and identify feelings and actions that can lead to greater well-being. The most effective treatment for depression is a comprehensive plan that includes all the tools that work for you: personalized lifestyle and diet changes, therapy, supplements, medication if necessary and more.

Most of all: Be kind to yourself. Overcoming depression takes time and effort. Don’t expect immediate improvement. “An ‘all or nothing’ plan can cause anxiety,” says Occhipinti, “so I don’t recommend drastic changes. Take tangible, small steps every day, like exercising more, adding vegetables to your diet or getting out and enjoying nature.”