If you’re struggling with depression or depressive symptoms, you’re not alone: 280 million people across the globe are there with you, according to the World Health Organization. Many factors can contribute to the development of this condition, including brain chemical imbalances, stressful life events and more.

Perhaps one of the worst things about depression is how hopeless it can make you feel. You may doubt you’ll ever have a better day or get real help. Many systemic barriers exist, too, meaning people in minority groups are less likely to get adequate treatment services for mental health.

To help, a psychologist shares what she recommends her clients with depression do—and her tip may be a bit more accessible for many.

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What a Psychologist Recommends for Depression—and Why

It’s time to get moving. Dr. Crystal Saidi, PsyD., a licensed psychologist with Thriveworks in Irvine, California, who specializes in coping skills, anxiety and depression, encourages exercise.

Research supports this, too, BTW: A 2024 review in Translational Psychiatry notes aerobic exercise reduces depressive symptoms. In short, it believes this could be because of its effects on motivation, inflammation and dopamine.

There are several reasons Dr. Saidi recommends working out to her patients. “First and foremost, exercise can help increase endorphins, which are chemicals that improve mood and reduce the perception of pain,” Dr. Saidi explained. “In addition, exercise can provide a sense of routine and structure, which can be comforting to many individuals struggling with depression,” she added. You may have experienced this when recognizing familiar faces at a group fitness class, for example, or appreciating the consistency of an end-of-the-day workout.

Lastly, Dr. Saidi points to how exercise can improve sleep and increase energy levels, “which are typically negatively impacted when one is experiencing a depressive episode.” (Yes, while it may seem counterintuitive, moving actually helps us feel more energized!)

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The Best Types of Exercise for Depression

Is there a certain way to exercise that helps most? In some situations, yes—high-intensity interval training (HIIT) is what recent research prescribes after a stroke, for example. But when it comes to depression, the answer is yes and no: Yes in that the type that works for you is best, and no in the sense that what works best for one person may not be the case across the board.

For example, Dr. Saidi says clients who feel isolated and lonely may appreciate a group fitness class, such as cycling or dance. A client who experiences significantly low energy or fatigue, however, may prefer a workout like yoga or walking.

“The key is to find a type of exercise that is practical and enjoyable so that it can be sustainable,” she advises.

The time needed is also flexible. “In my experience, any amount of exercise can be beneficial for clients who are struggling with depression,” Dr. Saidi told us. “I would say it depends on what the individual’s needs and preferences are.”

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Is Exercise the Cure-All for Depression?

It would be nice to have just one activity that cures everyone, but unfortunately, that’s not how it works. In reality, exercise can alleviate some symptoms more than others, and in some people than others. Additionally, it can’t be used as a standalone treatment.

“Its impact varies based on everyone’s unique experiences and severity of symptoms,” Dr. Saidi noted. In her experience, exercise is most helpful for people who struggle with sleep and energy levels.

Those aren’t the only symptoms it can relieve, though. “Another symptom of depression that exercise can help with is decreasing feelings of helplessness or hopelessness,” she addde. “Engaging in exercise can create a sense of accomplishment and purpose by setting and achieving goals, and in many cases, can boost self-esteem as well.”

Last but not least, it’s important to note that depression often exists alongside an eating disorder—in which prescribing exercise, especially first and foremost, might be triggering. These individuals—and all individuals, really—may want to speak to a therapist before jumping into any type of exercise regimen.

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Other Key Pieces of Depression Treatment

As mentioned, exercise can be helpful in many ways, but other tools and resources are also needed.

“To fully treat depression, interventions typically consist of a combination of talk therapy as well as medication (i.e. antidepressants, such as SSRIs),” Dr. Saidi says. “Therapy addresses the underlying emotional issues, and medication can help regulate brain chemistry.”

The most empirically supported treatment for depression, she says, is cognitive behavioral therapy (CBT). Basically, this type of therapy looks at thought patterns and how they affect a person’s mood and behavior. Various types of therapy can help, though; CBT isn’t the only option.

All of that is to illustrate this key point: Depression isn’t as hopeless as it seems.

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