7 Top Self-Care Strategies for Depression
There are many ways to practice self-care. It often looks different from person to person.
“There isn’t a one-size-fits-all approach here to specific methods,” says Ash Shah, LCSW, the clinical counseling director at Empower Your Mind Therapy in New York City and on Long Island, New York. “It’s important to try out various strategies to see which ones work for you and help you feel better afterward.”
These seven common self-care strategies can help people with depression feel better.
1. Set a Sleep Routine and Stick to It
That’s because poor sleep raises your risk of depression, and depression makes you more prone to sleep problems. Approximately 75 percent of people with depression have difficulty falling or staying asleep.
If you struggle to get enough shut-eye each night, making some small changes to your routine can help stabilize your sleep patterns. For instance, try to go to bed and wake up at the same time each day. Also, limit how much time you spend using screens or other devices that emit blue light in the hour or so before bed, because blue light can make it more difficult to fall asleep.
If changes like these don’t help, tell your doctor. They can recommend professional treatments to improve your sleep, such as cognitive behavioral therapy for insomnia.
2. Exercise Regularly
Exercise doesn’t always have to be long or intense to help you feel better. Just 30 minutes of walking every day can boost your mood and your overall health.
Tip: If 30 minutes sounds overwhelming, you don’t have to do it all at once. Smaller increments of activity, such as three 10-minute walks a day, are also good for you.
3. Spend Time in Nature
Getting outdoors, especially on sunny days, can help you feel better if you have depression.
Research has found that people who consistently take nature walks have reduced depressive symptoms. What’s more, natural sunlight can lift your mood and energy levels because it influences certain chemicals in the brain that affect mood and energy, such as serotonin.
Try to get outside every day, even if it’s for only a few minutes, Kissen suggests. Just 10 minutes of natural sunlight a few times a week, especially during the summer months, can be enough.
If you have seasonal depression and struggle to get outside during the winter, consider trying a light box, which is designed to mimic sunlight. A light box can help you get more light exposure during the darker winter months.
4. Try Mindfulness, Yoga, or Other Activities You Find Relaxing
Relaxation exercises may relieve stress and help you better manage your emotions. That’s important because stress can affect people with depression more intensely in some ways than people without the condition.
Other relaxation practices could also be helpful for depression:
- Deep breathing
- Guided imagery (a relaxation exercise that helps people visualize a calming environment during times of stress)
- Progressive muscle relaxation (a technique that involves tensing and releasing muscles in your body, with a focus on letting go of tension and stress during the releasing phase)
- Yoga
- Tai chi
5. Try Journaling
6. Eat a Nutritious Diet
In general, eating a balanced diet can help you have more focus and energy throughout the day.
7. Stay Connected With Others
Social withdrawal is a common symptom of depression, and social isolation and loneliness can make depressive symptoms worse.
Although it may be challenging, especially if you struggle with fatigue or lack of energy, Kissen suggests trying to stay connected with others, even if it’s for brief periods of time. “Being around people helps give you that lift in mood. Going to the supermarket and seeing others counts,” she says.
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