This one is from the May 2010 issue of Self Magazine. These are 6 everyday remedies to raise your spirits without meds.

(1) Sweat to smile. Exercise may be as effective at relieving mild to moderate depression as the antidepressant Zoloft, reveals a study from Duke University in Durham, North Carolina. “Physical activity stimulates the feel good chemical dopamine, which increases our sense of well-being,” explains Stephen Ilardi PhD., author of The Depression Cure.

(2) Tweak your diet. “The omega-3 fatty acids in cold-water fish help the brain respond to signals from the mood chemicals dopamine and serotonin,” Ilardi says, adding, “The antioxidanats and flavonoids in colorful fruit and veggies work in combination with omega-3s to protect the brain from harmful inflammation that can trigger depression.”

(3) Sleep off sadness. People who have insomnia have a fivefold risk of developing depression compared with those who are well rested, according to a study from the University of North Texas in Denton. Aim for seven to eight hours of shut-eye per night.

(4) Just say Om. Some studies suggest that regular meditation reduces the recurrence of depression as effectively as medication.

(5) See the light. “Sunlight is key for regulating your bilogical clock which affects mood, sleep and energy,” Ilardi says. Depressed people exposed to bright light for an hour upon waking for five weeks experienced a 54 percent improvement in symptoms, finds a study from Wesleyen University in Middletown, Connecticut.

(6) Lean on a friend. Research from the University of Chicago suggests that having a close circle is critical; people who are lonely have increased levels of depression. Curling up on the couch with a pal can be restorative , too.” A friendly touch puts the brakes on the brain’s stress-response signals,” Ilardi explains. Give someone you love a hug.