When mood is low, do the highest-value moves first: get moving, get more light, sleep on schedule, talk to someone, call 12356

Costs little to nothing. Just a few brisk walks, runs, or strength workouts each week. Spend time outdoors in daylight. Keep a regular sleep schedule. When you’re feeling stuck, give someone a call.

This meta-analysis combined data from 218 randomized controlled trials involving 14,170 participants; the control group performed other activities. Compared with them, walking or running lowered depression scores by g = -0.62 (95% CI -0.80 to -0.45). Yoga produced g = -0.55 and strength training g = -0.49; higher intensity further improved outcomes. Pooled data from multiple light‑therapy studies showed an effect size of 0.84 (0.60–1.08) for seasonal depression and 0.53 (0.18–0.89) for non‑seasonal cases. Another analysis aggregated individual‑patient data from various studies on internet‑based cognitive‑behavioral therapy; both self‑guided and therapist‑supervised programs outperformed controls, with therapist guidance yielding better results for moderate‑to‑severe depression (PHQ‑9 score >9). The 12356 hotline provides nationwide psychological support for at least 18 hours each day.

Noetel M 等 (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ. https://doi.org/10.1136/bmj-2023-075847；Golden RN 等 (2005). The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence. American Journal of Psychiatry. https://doi.org/10.1176/appi.ajp.162.4.656；Karyotaki E 等 (2021). Internet-Based Cognitive Behavioral Therapy for Depression: A Systematic Review and Individual Patient Data Network Meta-analysis. JAMA Psychiatry. https://doi.org/10.1001/jamapsychiatry.2020.4364；国家卫生健康委 (2024). 关于应用"12356"全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）. https://www.gov.cn/zhengce/zhengceku/202412/content_6994470.htm

These are adjuncts for mild to moderate depression. Moderate to severe cases and anyone with suicidal thoughts should seek care; call 12356 first (see Section 1, Item 25). Exercise trials are often small and cannot blind who is exercising the way drug trials do. Light-therapy research only runs to 2003 and samples are small. Those studies used dedicated light boxes, not sunlight. Swapping that for daytime outdoor light is an inference from light therapy. “Sleep on schedule” and “talk to someone” are author experience with no separate citation. Do not treat “get moving” as a demand on someone with depression; ten minutes of walking counts.