If you are living with depression, it is important to take good care of yourself. This means getting enough sleep, eating healthy meals, and exercising regularly.
It’s also important to learn how to recognize depression triggers so you can avoid them. This can be done by keeping a journal and learning to spot warning signs.
1. Sleep well.
A good sleep routine can help you beat depression. If you can, stick to a consistent schedule and try to get to bed at the same time each night.
Regular exercise can also help improve mood and sleep, as it boosts endorphins and reduces immune system responses. Try exercising for at least 30 minutes a day, and avoid caffeine before bedtime.
If you or someone you know is struggling with depression, it’s important to seek treatment and support. Learn more about depression symptoms and how to get help.
2. Exercise.
In addition to getting enough sleep, exercising and staying active can help improve mood. It can also help you overcome the low motivation to get moving that often accompanies depression.
Exercise can also improve vitamin D levels, which are typically deficient in those with depression. It’s important to talk to your doctor about the best ways to incorporate physical activity into your daily routine.
Reject self-critical or self-defeating thoughts. They are just depression lying to you.
3. Eat healthy.
Eating a nutritious diet is an important part of depression self-care. It can help boost your mood and give you the energy you need to take on the day.
It’s also a good idea to avoid alcohol and recreational drugs, which can make depression worse. Try to eat plenty of fruits and vegetables, get enough sleep, and stay active.
Depression is a treatable condition, and effective medical treatment can make a big difference. But you can also use these depression self care tips to improve your mood and prevent symptoms from returning once you’re on the road to recovery.
4. Talk to your friends.
While it’s easy to feel overwhelmed by the stress of depression, it’s important to reach out for support. Friends who offer encouragement and empathy can help make a difference.
They can also encourage a friend to keep up with treatment. That includes taking their prescriptions and going to appointments.
It can be hard to care about people or activities when depressed, but focusing on small things can make a difference. For example, a friend could try to spend an hour a week doing something they enjoy.
5. Take a bath.
Many people with depression have difficulty showering, and although poor hygiene isn’t a formal symptom of depression, it can still be an effect. Taking a warm bath can ease anxiety, fatigue, and pain, making it a good alternative to showering when you’re not feeling up to it.
There are a variety of strategies to help someone overcome an inability to shower during depression, including breaking the task into smaller steps and providing them with rewards for doing it.
6. Go for a walk.
When someone has depression, exercise can feel like the last thing they want to do. However, even a short walk can help improve their mood.
Encourage them to take a walking or other form of exercise at least once a day. You can also ask them to join a workout group or seek out a physical activity partner.
While these self-care tips can help reduce the symptoms of depression, they should not be used as a substitute for specialized mental health treatment. Talk therapy or medication may be necessary to manage the condition.
7. Take a break.
Depression can cause you to neglect things that make you feel good, like eating well and cleaning. Creating a daily routine can help you get back on track.
Start by focusing on your positive achievements, says Alves. Writing down your accomplishments in a journal or simply looking at a list of the small, positive things you’ve done can remind you that you do have value and that life is worth living.
8. Do something you enjoy.
If you or someone you care about has depression, these simple self care tips can help to improve your mood and prevent recurrence. But remember that seeking professional support is always a good idea.
Depression is a complex condition that affects the body and mind. It’s important to stay connected to friends and family, take part in healthy activities, and do things you enjoy to help manage symptoms.
9. Take care of yourself.
Depression makes it hard to keep up with healthy habits, like sleeping and eating well. It’s important to remember that despite these challenges, you can still try your best to take care of yourself.
It’s also helpful to know that depression is a treatable health condition and seeking professional help is not a sign of weakness. If you have a loved one struggling with depression, encourage them to see a doctor or therapist for help.