It may seem depressing to talk about depression, but it's a major risk factor for destructive lifestyle habits, chronic disease, poorer quality of life, and reduced longevity.

While for some people it can be challenging to find the right combination of medication, talk therapy, and lifestyle changes to relieve the symptoms, for millions of others there are self-care steps (such as 10,000 steps or step-equivalents a day) that may ease or overcome the symptoms.

A recent Gallup survey reveals that about one-third of adults in the U.S. have been diagnosed with depression at some time in their lives. That’s a 10% increase from 2015. And currently, around 16% say they are depressed or receiving treatment for depression. The highest rates of depression are in women (23.8%) and adults ages 18 to 29 (24.6%).

This new information comes on the heels of recent reports of an alarming spike in depression among adolescents and children.

If you or someone close to you is contending with depression, the Substance Abuse and Mental Health Services Administration suggests these four data-proven, self-care steps:

1. Control your stress response with mindful meditation and/or tai chi, aerobic exercise, a healthy diet, and good sleep habits.

2. Avoid alcohol and recreational drugs. (Find a 12-step program, if needed.)

3. Write out realistic goals and track your progress. You can start small (making your bed and calling a friend daily) and slowly expand (300 minutes of physical activity weekly).

4. Reach out to others in need. Volunteering can transform your thought processes.