Combining Therapy and Lifestyle Changes to Treat Depression: A Holistic Approach

Depression affects millions of individuals across the country and is one of the most common mental health conditions we treat at Aram Connection, a therapy practice serving the Northshore area of Illinois. It impacts how you think, feel, and function in everyday life. From persistent sadness and fatigue to difficulty concentrating and a loss of interest in things you once loved, depression can quietly take over your life.

While therapy is one of the most effective ways to treat depression, it can be even more powerful when paired with intentional lifestyle changes. Combining professional support with small, manageable shifts in your daily habits can improve your mood, increase resilience, and help you regain a sense of hope.

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Understanding Depression: More Than Feeling Sad

Depression is more than just a bad day or a rough week. It is a persistent mental health condition that can last for weeks, months, or even years if left untreated. Common symptoms include:

• Low mood or persistent sadness
• Fatigue or lack of energy
• Difficulty sleeping or oversleeping
• Changes in appetite or weight
• Feelings of guilt or worthlessness
• Difficulty concentrating
• Thoughts of death or suicide

If you’re experiencing several of these symptoms most days for more than two weeks, it may be time to seek professional help. Our depression therapy services at Aram Connection are designed to provide compassionate support tailored to your unique experience.

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Why Therapy Is a Key Component of Depression Treatment

Therapy provides a safe and structured space to explore the root causes of your depression, learn effective coping strategies, and develop healthier ways of thinking and responding to challenges.

At Aram Connection, our licensed therapists are trained in evidence-based approaches such as:

• Cognitive Behavioral Therapy (CBT): Helps identify and challenge negative thought patterns.
• Dialectical Behavior Therapy (DBT): Teaches skills for emotional regulation, distress tolerance, and mindfulness.
• Trauma-Informed Therapy: Addresses underlying trauma that may be contributing to depressive symptoms.

Through regular sessions, you can begin to understand your emotions, gain clarity around your struggles, and feel supported as you work toward healing. You don’t have to face depression alone—we’re here to help.

Learn more about our trauma therapy and CBT and DBT therapy options.

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Lifestyle Changes That Can Complement Depression Therapy

While therapy works to heal from within, daily lifestyle habits can support your emotional and physical well-being. These changes don’t need to be dramatic—even small steps can lead to meaningful shifts in your mood and energy.

Here are some proven lifestyle changes that complement depression treatment:

1. Prioritize Sleep Hygiene

Sleep and mood are closely connected. Aim for:

• A consistent sleep schedule (even on weekends)
• Turning off screens an hour before bed
• A relaxing bedtime routine (e.g., reading, warm bath, calming music)

2. Stay Physically Active

Exercise can boost mood by increasing endorphins and improving brain function.

• Start with short walks or gentle stretching
• Try yoga, swimming, or biking for low-impact options
• Find movement you enjoy staying consistent

3. Eat Nutrient-Rich Foods

Nutrition plays a vital role in brain health. Try to:

• Eat regular, balanced meals
• Include omega-3s, lean proteins, whole grains, fruits, and vegetables
• Reduce sugar, alcohol, and processed food intake

4. Practice Mindfulness and Stress Reduction

Mindfulness can help you stay grounded and reduce negative thinking patterns.

• Try guided meditation or deep breathing exercises
• Use journaling to explore your thoughts and emotions
• Engage in creative hobbies that relax your mind

5. Stay Connected

Social isolation can worsen depression. Consider:

• Talking to a trusted friend or family member regularly
• Joining a support group (in-person or virtual)
• Volunteering or attending local events when possible

6. Limit Alcohol and Substance Use

While it may feel like a short-term escape, alcohol and substances can intensify depression and interfere with therapy progress.

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Creating a Personalized, Sustainable Wellness Plan

Combining therapy with lifestyle adjustments isn’t about being perfect—it’s about progress. At Aram Connection, we work with you to develop a plan that feels realistic and sustainable for your life.

• We explore your current habits, values, and goals.
• We identify areas where small changes could make a big impact.
• We support you in making gradual shifts that enhance your therapy work.

Our therapists understand that depression often saps motivation. That’s why we focus on encouragement, gentle accountability, and celebrating each step forward.

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When to Seek Help for Depression

If depression is interfering with your daily life, relationships, or work, it may be time to reach out. Symptoms that persist longer than two weeks or intensify over time should not be ignored.

At Aram Connection, we offer both in-person therapy in Bannockburn and online therapy throughout the Northshore area and Illinois. We are committed to making mental health care accessible and personalized.

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Your Next Step Toward Healing

You don’t have to manage depression on your own. A combination of skilled therapy and mindful lifestyle choices can make recovery possible.

At Aram Connection, our compassionate team is here to help you find relief and rebuild your sense of self. Whether you’re newly struggling or have been living with depression for years, there is hope—and we would be honored to walk this journey with you.

Schedule a Free 15-Minute Consultation to learn how we can support your mental health goals.

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About the Author

Written by Parisa Azhdarianfard, LCPC, CADC, and founder of Aram Connection. Parisa is a Certified Anxiety Informed Professional (CAIP) and a trauma-informed licensed therapist passionate about helping individuals overcome anxiety, trauma, and life transitions.

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Related Services

• Depression Therapy
• CBT and DBT for Mood Disorders
• Anxiety Therapy
• Trauma Therapy

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This blog is for informational purposes only and does not replace medical or mental health advice. If you or a loved one is in crisis, please call 988 or contact a licensed professional.