“This type of self-care is important because depression management should not be solely about reducing symptoms but also about maintaining a satisfying and meaningful quality of life,” says Cynthia Vejar, PhD, a licensed professional counselor and an associate professor of clinical mental health counseling at Lebanon Valley College in Annville, Pennsylvania.
While doing things to help you recharge won’t replace treatments like therapy or medication, it can complement them. Below, learn simple tips for feeling more refreshed and energized when you have MDD.
1. Flex Your Creativity Muscle
Creativity of any kind can help you manage depressive symptoms. “Creative outlets are important because the act of creating can provide a sense of mastery, accomplishment, meaning, and personal expression,” says Dr. Vejar.
Some creative options to try include:
- Color in an adult coloring book.
- Write poetry or a short story.
- Take photos.
- Make collages from magazines.
- Paint with watercolors.
- Learn the lyrics to a new song and sing it.
- Try a simple knitting or crochet pattern.
- Bake cookies.
2. Try a New Hobby
Trying a new hobby can shake things up and improve your mood.“Hobbies are meaningful because they allow people to tap into their passions and interests, which can be incredibly fulfilling and enjoyable,” says Vejar.
3. Make and Use a Recharging Kit
When depression symptoms hit hardest, you may not know how to take steps toward feeling better. For these moments, pull out a prepacked box or basket filled with your favorite things. This recharging kit can include:
- A favorite book or movie
- Notes of encouragement from loved ones
- Uplifting sayings or quotes
- Comforting photos of people you love or happy memories
- A cozy sweater, blanket, or socks
- Delicious snacks or drinks
- An aromatherapy sachet with a calming scent like lavender
4. Walk, Stretch, or Dance
To get your body moving, our experts recommend these options to start:
- Take a walk around the block.
- Stretch your muscles for five minutes.
- Dance to your favorite tune.
- Try yoga or Pilates.
- Walk in place while you watch TV.
“The key is to find what works for you,” says Gilberg. “Find the level and type of activity that makes you look forward to doing it again.”
5. Spend Time in Nature
Getting out in the sun and breathing fresh air can help lighten your mood if you have depression.“Simple activities like gardening, listening to nature sounds, or sitting in the sun can lift your mood,” says Dr. Stewart. (Don’t forget to wear sunscreen.)
6. Create a Self-Care Routine
Stewart suggests scheduling activities that you do every day. “Developing a simple self-care routine — like taking a shower, putting on clean clothes, making your bed, or tidying up your space — can help improve mood and create a sense of control,” says Stewart.
7. Reach Out to Friends and Loved Ones
Talking to someone you trust can help you feel better when you have depression. Tell them how you feel and what’s going on in your life.
“I tell my patients to make a minimum of three calls per week and join at least one new group or club before our next session,” says Gilberg. “The more you surround yourself with people with shared interests, the happier and less lonely you will be.”
If you don’t have anyone you can call today, that’s okay — you have a lot of options for connection. Here are some ideas:
If you are in emotional distress and don’t know who to call, reach out to a free and confidential helpline:
How to Get Started
You can start with any of the tips above and see what you like. Try keeping a mood diary to track how you feel before and after each activity.
Just because something didn’t boost your mood after one try doesn’t mean it can’t help you, says Vejar. Instead, ask yourself, “Did this support me, even a little?” says Vejar.
“Think of self-care as one of your best survival skills and one of the best ways to build satisfaction in your life,” says Stewart. “You deserve simple pleasures, and self-care can help foster that.”
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