# How to lower your risk of depression

_You can lower your risk of depression by taking these steps: keep in touch with people you trust and talk about how you feel; keep a regular sleep..._

Canonical: https://guides.mywellnesshealth.co.ke/health/depression/prevention

Author: My Wellness Health, Editorial team · Reviewed by: the My Wellness Health clinical team on 7 Oct 2026

Last updated: 7 Oct 2026 · Published by My Wellness Health — Preventive Healthcare & Care Navigation

> You can lower your risk of depression by taking these steps: keep in touch with people you trust and talk about how you feel; keep a regular sleep routine; and move your body: even a daily walk helps mood. Not every case can be prevented, which is why regular checks matter.

**Befrienders Kenya helpline:** +254 722 178 177
_Call, SMS or WhatsApp._

**Depression: at a glance**

| Who should get checked | How it is checked | How we help | Fee |
| --- | --- | --- | --- |
| PHQ-9 score 0 to 4: minimal symptoms | The PHQ-9 questionnaire (9 questions) | PHQ-9 depression screening | Mental health screening, KES 100 |

## How to lower your risk of depression: your questions answered

**Q: How can I lower my risk of depression?**

A: Keep in touch with people you trust and talk about how you feel. Keep a regular sleep routine. Move your body: even a daily walk helps mood. Cut down on alcohol. Seek help early: depression responds to support and treatment.

**Q: Can depression be prevented completely?**

A: Not always. Some risk factors, such as age and family history, cannot be changed, so finding problems early through checks matters as much as healthy habits.

**Q: Which risk factors can't I change?**

A: A past episode of depression, or a family history of it.

**Q: What signs should I watch for?**

A: Signs worth checking include feeling down, low or hopeless most days for two weeks or more; losing interest or pleasure in things you used to enjoy; sleeping much more or much less than usual; and tiredness and low energy.

**Q: How can My Wellness Health help?**

A: Knowing your own risk factors is the first step. The depression screening uses the PHQ-9, the same 9-question tool in Kenya's Ministry of Health protocols. Your score comes with a clear next step, and any answer about self-harm brings up crisis support straight away. It costs KES 100. A care navigator calls you back within 2 hours (Monday to Saturday, 8am to 8pm) to book what you need at a facility that suits your budget and location.

This page is health information to help you understand risks and next steps. It is not a diagnosis and does not replace a consultation with a qualified clinician. My Wellness Health is not a diagnostic service: we help you understand your risk and connect you with the right screening and care. In an emergency, go to the nearest hospital or call 999 or 112. If you are thinking of harming yourself, call Befrienders Kenya on +254 722 178 177 or the Kenya Red Cross toll-free line 1199.

## Sources

- [My Wellness Health](https://www.mywellnesshealth.co.ke/)
- [Befrienders Kenya](https://befrienders.org/find-support-now/befrienders-kenya/)
- [Ministry of Health Kenya, Protocols for Management of Selected NCDs at Primary Care (2025)](https://health.go.ke/sites/default/files/2025-07/FINAL_NCD%20protocols.pdf)

## More on this condition

- [Depression: signs, risks and checks in Kenya](https://guides.mywellnesshealth.co.ke/health/depression)
- [PHQ-9 depression: what your score means | My Wellness Health](https://guides.mywellnesshealth.co.ke/health/depression/screening)