Self-Care For Depression: 7 Tips to Get You Through

Depression can leave us feeling physically and mentally exhausted. This makes it easy to neglect our need for self-care, as even the simplest of tasks can feel like an uphill battle.

Ignoring self-care is a snowballing issue; the longer we wait to take care of ourselves, the harder it is to break the cycle. However, by taking small steps towards improving our physical and mental health, we can begin to free ourselves from the overwhelming grip of depression.

To help you get back on track toward physical and mental wellness, let’s take a look at seven self-care tips that can help you manage your depression. 

#1 Drink Enough Water

Drinking plenty of water is essential to maintaining your physical and mental health. It offers several benefits, some of which include:

• Higher energy levels
• Enhanced cognitive function
• Improved mood
• Improved digestion
• Improved nutrient absorption
• Clearer skin

In addition to these benefits, drinking enough water can actually help with depression symptoms. In a recent study published by the National Institute of Health, they found that those who consumed more water had less depression and anxiety than those who drank little to no water.

#2 Eat a Healthy Diet

A balanced diet provides the vitamins and nutrients your brain needs to regulate mental health. To eat a healthy diet, include these foods in your daily meals:

• Leafy greens
• Lean proteins
• Fruits and vegetables
• Whole grains
• Healthy fats

The body and mind are deeply interconnected. How you choose to fuel your body directly relates to the health and function of your mind.

#3 Spend Time Outside

The fatigue and self-isolation that come with depression can make it hard to leave the your home and engage with the world around you. Although it may seem difficult at first, spending time outdoors can noticeably improve your mental health. 

Spending time outside every day can boost your mood, decrease stress, and increase Vitamin D. Vitamin D is a nutrient that can be absorbed through sunlight, and it is known to improve mental health and alleviate depression.

Depression comes in many different forms. Read our related article to discover the signs and symptoms of atypical depression.

#4 Get Regular Exercise

Depression can be hard on our bodies; it often leads to weight gain, heart problems, and low energy. Incorporating exercise into your daily routine can counteract these negative effects while also improving your mental health. 

Exercising regularly can increase energy levels, release endorphins, and even improve your self-esteem over time. You don’t need an intense workout routine to get these benefits, either. Even light activities, like going for a walk or doing yoga, can significantly improve your physical and mental health.

Read our related article to discover mindfulness movement exercises.

#5 Practice Journaling

Journaling is a mindfulness technique that gives us an opportunity for honest self-reflection. It helps us improve our mental health in several ways, including: 

• Managing depression
• Reducing anxiety
• Reducing stress
• Improving self-awareness
• Improving decision making
• Releasing pent-up emotions

Journaling can be a deeply personal and therapeutic experience. It captures your stream of thoughts and feelings and records them in a tangible form. This makes it easier to gain clarity on why you think, feel, and behave in the way that you do.

Anxiety and Depression are closely related. Learn about journaling for anxiety, and learn how it can be a good coping exercise for depression.

#6 Keep Your Living Space Clean

In many ways, our living environment is a reflection of our mental and emotional state. When we feel overwhelmed and stressed out, our environments become cluttered and messy. 

Taking time to clean and organize your living space can have a positive impact on your mental health. It can reduce stress, increase productivity, and make it easier to relax and unwind. 

By tidying up, you can alleviate feelings of chaos and replace them with feelings of peace, calm, and structure. 

Read our complete guide for an in-depth look at depression, its symptoms, and how it’s treated.

#7 Develop Healthier Habits

Depression causes us to develop unhealthy habits as a means to cope with our negative thoughts and emotions. Replacing these habits with healthier alternatives can improve your depression symptoms while also promoting long-term physical and mental wellness.

Some healthy habits to incorporate into your daily lifestyle can include:

• Develop a morning routine
• Develop a nightly routine
• Set daily goals
• Reach out to friends and loved ones
• Avoid alcohol and drugs
• Engage in hobbies or pick up a new one

These healthy habits require consistency and patience to develop, so don’t get discouraged if it takes some time for them to stick. Be patient with yourself as you're working towards a healthier lifestyle, and be sure to celebrate small victories along the way.

‍Read our related guide to discover the benefits of antidepressants.

Achieve Lasting Mental Wellness at Sequoia

Remember that even doing a small amount of healthy coping can help with depression. If you can only journal for 5 minutes, that’s better than not doing it. Putting away five pieces of clothing is better than none. Often, you’ll find small steps lead to larger, consistent habits.

Improving self-care is a massive step in a positive direction, but in most cases, fully alleviating depression requires intensive support from mental health professionals. 

At Sequoia Behavioral Health, we work with you on an individual level to develop a treatment plan that’s personalized to you and your mental health journey. If you’re battling depression and don’t know how to push forward, we’re here to help.

Reach out today to get in contact with our mental health experts and start your journey towards lasting mental wellness.