With depression, even the most enjoyable activities can feel like slogging through molasses. Psyching yourself up to do self-care when you’re depressed isn’t easy, and you may not experience the same joy or energy boost you otherwise would. Taking small actions, like showering or stepping outside, or connecting with a friend does make a small but meaningful difference. Taking things one step at a time helps you get through your lowest moments, and eventually, the positive effects start to add up. 

In clinical studies, self-care activities have proved to decrease depression symptoms and improve moods. Self-care isn’t a replacement for treatment from a licensed clinician. Rather, both strategies come with unique benefits, and they should be used together for the best results.

If you’re feeling depressed, see which one of these small steps seems most manageable and give it a try:

• Step outside for a bit

Spending time outside has numerous benefits for your mental and physical health. It can help you feel a bit lighter and yet more grounded at the same time. Breathing in fresh air, getting some natural sunlight, and being in natural environments such as parks or gardens has an immediate effect on your system. You don’t even need to do any exercise, unless you want to, though 30 minutes of moderate physical activity can help!

• Reach out to one supportive person

A connection with someone who cares, even a brief one, can do more than you might think to lift your mood. Texting or messaging can be just as effective. Try sending a quick “what’s up?” to a friend or send them a funny meme. You’ll make their day, and that alone can make you feel better.

• Complete one small, manageable task

When you’re running behind and feeling overwhelmed, getting one small thing done can provide a sense of accomplishment to help you power through. It can also be a great way to take a break from bigger projects. Start with something like making your bed, washing the dishes, or organizing one drawer and see how it makes you feel. 

• Practice five minutes of deep breathing

You don’t need a formal technique to feel the benefits of deep breathing. Just focus on the lower part of your belly and take big, slow breaths from there. Put your hand on your belly, if that helps. Give yourself a few minutes to just be so you can go back to what you were doing feeling one percent better. 

• Limit social media and news consumption

If you’re not intentional about your social media use, it can really bring down your mood and contribute to depression. Take some time to review who you’re following and unfollow or mute any accounts that consistently leave you feeling anxious, overwhelmed, or discouraged. It’s also good to seek out some lighthearted or inspiring accounts to follow. Also, set some boundaries for when and how you’ll use social media and see if you can get a friend to help keep you accountable. 

• Eat one nourishing meal or snack

Eating junk food has a profound effect on how you feel. Staying hydrated and eating healthy foods is great self-care. Getting up to refill your water bottle or have a nutritious snack can give you a momentary break and sustain your energy. 

• Write down three things you’re grateful for

Shifting your focus to things you’re grateful for is not only a good distraction, but it can also change up your energy. It doesn’t have to be anything big — shelter and a bed to sleep in are worth celebrating. Practicing gratitude consistently helps you learn to look for the positive without thinking about it.

• Take a warm shower or bath

This one’s about more than cleaning your body, although being clean does feel good. Allowing yourself some physical comfort can provide emotional relief. Imagine the warm water rinsing off heavy, negative feelings and leaving you refreshed.

• Go to bed 30 minutes earlier than usual

Depression can make it harder to sleep, or it can cause you to oversleep. Giving yourself an extra 30 minutes at the end of the day can help you wake up feeling more rested and energized. It can also help you keep a consistent sleep-wake schedule and get the recommended 7-9 hours of sleep.

Start small to find consistent relief from depression

Insisting on positive thoughts isn’t always helpful. Choosing an attitude of self-compassion is a gentler way to cope with tough days. Small, consistent actions can create meaningful change when depression makes everything feel impossible. Over time, the little things add up to sustainable relief. 

You don’t need to experience severe or persistent depression to benefit from treatment. You don’t need a formal diagnosis to benefit from therapy. Talking with an outpatient therapist can help you gain helpful insights and learn to manage your mood. If your depression is interfering with your life, causing distress, or making it hard to function, more intensive treatment options are available. 

At Lightfully, we offer highly personalized, whole-person-focused treatment. We use Precision Care Model (PCM) to create each client’s tailored plan targeting the drivers behind their symptoms. The first step is scheduling an in-depth assessment. 

Are you ready to try a new approach to managing depression? Reach out to our Admissions Concierge Team today. Let’s get through this together.