Depression is a state of perceived powerlessness, worthlessness, and perpetual low mood.
It’s hard to do anything. You may feel too sluggish or sick to make a change. There’s no joy of anticipation. No motivation or inspiration. No get up and go.
And so what if you’re managing depression well enough to leave your bedroom? Much of the time, it’s just too draining to figure out what to do next.
You’re discouraged, no doubt. Maybe you’re also scared and lonely or beating yourself up. You may just want to give up thoughts of a happier future altogether.
Don’t do it. Don’t give up. There are still things you can do to feel better.
Developing your own self-care routine will give you a means of managing depression with familiar actions and clear daily goals. This can help guide you through those tough thoughts and dark days.
Consider these steps as part of your self-care routine for managing depression:
Learn a lot more
Be an expert regarding your diagnosis. Take responsibility for knowing how this illness affects you and your life. It can be empowering to familiarize yourself with your symptoms and triggers. Remain attuned to your tendencies, responses, and reactions. Investigate possible treatments regularly.
Every day, look forward to doing just one thing to know yourself better and function as well as possible.
Break down your life and responsibilities
Keep your days, and all they entail, manageable and goal-oriented. Break chores down into a task or two each day. Clearly schedule your workday or family responsibilities to keep you more in the moment and less overwhelmed by what comes next.
Build up your support structure
Take the time to intentionally connect with people. Depression says, “you’re meant to be alone.” Don’t listen. Managing depression means recognizing the lies it tells. Refuse to keep to yourself.
Plan to reach out to at least one person a day. Give your depressed mind the comfort, conversation, and accountability it craves. Call loved ones, a therapist, or a local or online support group for help.
Practice mood-elevating exercise
It doesn’t take much physical activity to make a difference in your mood. Multiple studies report that low levels of daily activity for 20 or 30 minutes helps those managing depression.
Haven’t exercised in a while? Depression will tell you it’s “too hard” or you’re “too tired.” Push through. Ease yourself into short workouts with goals set to get you back in the game safely and consistently. You may even meet some people to run, walk, or play with along the way.
Restore your relationship with pleasure
Depression kills joy. You forget how much fun having fun used to be. Even if you don’t really feel like it at first, do some of the things you once enjoyed. Pleasure is a necessary stress reliever and coping method. Also, get your mental and emotional juices flowing with fun, new activities, and stress alleviating sessions of yoga and meditation.
Pamper your gut
The mind-gut connection is real. Your self-care routine should include time for weekly grocery shopping and food prep. Depression craves sugar and fast food, but you won’t feel better afterward. Eat whole, fresh nutrition-rich foods to feed your body and your mind. Stay hydrated and limit caffeine and alcohol.
Talk to your doctor
Don’t avoid your physician. He or she should see you regularly to make sure everything is in working order. Your depression may be signaling a medical issue he or she may be able to diagnose. There may be simple, treatable things happening inside you that are contributing to your low mood.
Plan rewards that relax you
Your self-care routine is a big deal. You’re taking a stand against depression. Treat yourself to a reward for taking back your mind and body in small, routine ways. Try:
- Dark chocolate and a bubble bath
- Hot tea and a massage
- Journaling in a porch swing
- A fancy haircut or a deluxe pedicure
- Buttered popcorn and a DVD marathon
It’s up to you, as long as it feels good and supports your goals…you do deserve it!
Your Healthy Self-Care Routine will Help you Move Forward
It’s important to recognize that you’ll have to push yourself initially.
You may not even want to brush your teeth every day. Depression will tell you to skip it. Depression will say your teeth don’t matter because no one will talk to you and you really have nothing to smile about.
Brush your teeth anyway.
Call depression’s bluff and walk out the door for a brisk walk.
Smile at the first neighbor you see. Then take a deep breath.
You win.
And when you get home? Call that friend who’s been leaving you messages. Schedule time with that therapist you’ve been meaning to see.
You can do this.
On to step two.
