Ways to boost your mood out of depression

Depression can happen for all sorts of reasons, but sometimes it's because we're working too hard to meet other people's expectations.

That's the dilemma one doctor found herself in. She solved it and now she's helping other people find their way out of depression without drugs.

Before Dr. Susan Biali could write a book on happiness, she became an expert on despair.

"They actually forced me to take a stress leave during my residency program because I was so depressed," she said.

During that leave of absence, she rediscovered her childhood passion – dance - even going so far as to open a studio in Mexico and turn professional.

"My parents actually, at one point, even banned me from their home because they thought I was throwing my life away," said Biali. "And what people didn't understand and what I didn't even know at the time was that by doing these very courageous things I would ultimately come full circle and have a truly complete life to a level I had never imagined before, incorporating everything including medicine."

That's why she wrote the book Live a Life You Love, full of tips for drug-free ways to deal with depression.

Number 1: Ask yourself or a psychologist what's really behind your sad mood.

"There is usually something going on in your life. In my case, it was because I wasn't being who I'm really meant to be," said Biali.

Number 2: Get moving.

"One of the most essential is exercise, and I think that's why dance was so transformative for me," said Biali.

Studies show that moderate exercise can be as effective as antidepressants.

Number 3:  Eat the right foods. Junk food can wreak havoc with your moods.

Number 4:  Create opportunities to laugh.

"Laughter directly counteracts stress hormones, actually stimulates the brain's limbic system, much like sex or chocolate," said Biali.

Number 5: Listen to upbeat music.

If these sound too simple, there's a good reason.

"In depression, you don't feel like doing a whole lot – period," said Biali.

But if you can get past that, Biali says the payoff will be worth the struggle and she knows firsthand.

"There were lots of obstacles and lots of times when I thought I was going to fail," said Biali. "But I just kept going and that's what makes me so passionate about encouraging people to follow their dreams. Because even though there will be obstacles, you'll be amazed at what you'll experience even if at the end you don't end up where you think you were going."

Dr. Biali practices up in Vancouver, B.C. She says some patients still need antidepressants to manage their depression, but she believes these non-drug tools are invaluable for long-term mental health. She also continues to dance professionally.

For more information: Transform Your Health and Life with Dr. Susan Biali