Depression, that relentless feeling of sadness that can seem impossible to get rid of can be debilitating-especially if you experience it during menopause. Depression is influenced by hormones, which is why so many menopausal women experience it. Your body is going through enough physical stress as it is, the last thing you need is this additional emotional turmoil. It can cause you to lose your sense of hope and leave you seeing no end to the deep sadness you’re experiencing. It is a serious condition, but a treatable one. There are some awesome ways to deal with depression while experiencing menopause that can lift that dark cloud that is hanging over your head. Here are some great suggestions:

1. Get a new hobby: When you’re depressed sometimes a simple act, like trying a new activity, can help you snap out of your funk. So go and try something new, maybe even something you never thought you would like. Challenging yourself engages the parts of your brain associated with happiness. When you do something unfamiliar you focus on the task and forget about your worries, which make your body less tense. Plus, it releases endorphins, which further elevates your mood.

2. Do something scary: You don’t need to go overboard and terrify yourself, but a little bit of fear can get your heart and adrenaline pumping, shocking you out of your mood. If you don’t like being the center of attention doing something like karaoke could be just the thing to get your heart racing. Watching a scary movie can also do the trick, as long as your not deathly afraid. If you’re too scared you can bring on a panic attack and become anxious, which could make your depression worse.

3. Work it out: Exercise has been proven to elevate people’s moods, especially cardiovascular exercise. Working up a sweat makes you feel refreshed and energized, which can greatly improve your mood. Plus, physical exercises during menopause releases feel-good chemicals, signaling to your brain that you’re happy. Try taking a Zumba class or jog around your neighborhood: you’ll start to feel better physically and emotionally

4. Learn Yoga: Yoga is not just a great way to keep your body lean and supple; it’s also a great way to get your emotions under control. Yoga stretches your muscles, easing out tension and making you feel loose and relaxed. Also, when you do yoga it requires concentration and discipline to control your body and hold the various positions, which teaches you to have control of other aspects of your body, including your mind

5. Garden: Not only is gardening relaxing, it takes place outdoors so your body absorbs sunlight. Sunlight has been shown to alter a person’s mood and make them feel more light-hearted. If you don’t like gardening try reading outside or feeding the birds at the park. The more time you spend outdoors the quicker you’ll start to feel better.

6. Party: Yes, partying, or more specifically, getting out and socializing with family and friends, can instantly improve your mood. So go out to dinner, dancing or just visit a friend. Being around people who truly know and love you can improve your outlook and make you less depressed. Just don’t drink alcohol, as alcohol is a known depressant and can actually leave you feeling worse.

Most importantly, understand that depression is normal and you are not alone in how you feel. Understand that this is part of the process and accept it, which will help you overcome it more quickly. You also need to know it’s okay to be by yourself: When your depressed family and friends will try to help, which is great, but sometimes you need a minute to yourself. If all their attention is making you feel smothered say so. It’s okay to be alone. Sometimes peace and quiet allows you to relax and find inner tranquility.

You should consult your physician if you’re feeling depressed during menopause, to make sure there are no underlying causes. If your depression lingers or feels like it’s too much to bear you may need medication, or hormone treatments, which only your doctor can prescribe. It is important to recognize the signs of depression so you can treat them properly. With your physicians help and this list you can beat depression and start smiling again.