When you’re deep in a depressive episode, all of the usual self-care advice can sound a lot like work. You may not feel like you have the energy to get up and get some exercise or even shower and get dressed. Depression symptoms can make it hard to do the things that usually make you feel better, and sometimes your mood just won’t allow you to take joy in those activities at all. Forcing yourself into self-care usually isn’t helpful. In these moments, it’s best to show yourself some compassion and get a little creative to find some self-care solutions that seem more doable.

In this article, we’ll talk about the complex relationship between depression and self-care and share eight gentle self-care practices that may be helpful. 

8 gentle self-care practices for those managing depression 

It can be easy to forget that major depressive disorder (MDD) is a condition that affects your mental and physical health. You might feel unwanted or have crying spells. You may have low energy, trouble sleeping or appetite changes. All of these symptoms can snowball, causing difficulty with your usual routines. You may have a hard time making decisions or socializing. Insisting that self-care should look a certain way can be a form of judgment. Mental health spaces aren’t always free of toxic positivity. It may take some good conversations with your therapist and your loved ones to make sure that you’re not being held to an unfair standard. 

You can start showing yourself more compassion by fine-tuning your self-care practices to be more accessible and helpful. Try using these strategies to care for yourself when you’re feeling depressed:

• Simplifying your daily hygiene and housework — Instead of letting everything slide and avoiding these tasks altogether, ask yourself, “What’s the minimum I could do today?” Brush your teeth for 30 seconds instead of a full two minutes or use mouthwash. Stand in the shower without doing any scrubbing. If you can’t wash your hair, try dry shampoo. Put the dishes in the sink instead of letting them sit out. This way, you can feel a bit more comfortable and keep the mess from piling up.
• Micro-movement practices for energy conservation — Doing a heavy workout might not be the best option for you, but getting some gentle movement may help you feel just a bit better. Explore practices like yin yoga that are more restorative than rigorous. Or put some calming music on, start swaying back and forth, and find movements that feel good.
• Sensory comfort techniques for emotional regulation — If you’re wrestling with some intense emotions, tapping into your senses can be an easy, effective way to feel a little better. Use an aromatherapy lotion. Lie down under a weighted blanket or hold something soft. Take a hot bath or shower. Give yourself a soothing experience.
• Five-minute nature connection practices — Getting out in nature can be very therapeutic. You don’t have to go on an all-day hiking expedition. Try sitting on your front porch or under a tree for a few minutes. Take a quick walk around the block. Get some sun on your face and feel the earth supporting you.
• Simplified nutrition approaches that require minimal effort — Eating healthy can be one of the first things to go when you’re feeling depressed. At the same time, it’s an essential way to feel your best. Frozen dinners are OK, but they’re not always the most nutritious. Try buying some instant rice and beans or frozen vegetables that you can steam in the microwave. Make yourself a sandwich, or just eat the bread, meat and cheese out of the containers. 
• Mindful moments — Instead of committing to a full meditation practice, you can do bite-sized mindfulness moments. Focus on how your chair feels underneath you for grounding. Float your arms up and down as you take some deep breaths in and out. Trace up and down your fingers as you take five deep breaths.
• Compassionate self-talk exercises — The way you speak to yourself when you’re depressed is one of the smallest yet most impactful things you can change without a lot of work. Notice your negative thoughts and try responding to them with loving-kindness. Ask yourself, “What else is true?” See if you can reframe your thoughts to be a bit more balanced.
• Barrier-free social connection — It’s OK to cancel plans if you’re not feeling up to it. However, isolating yourself can keep you stuck in your depression. Try texting your friends if you can’t get together in person or talk on the phone. Do a video call instead of going out. Be careful with the way you use social media. It can be a source of stress, but if your feeds are well curated, it can be positive and uplifting, too.

Get help managing your depression and your self-care routine at Lightfully

Self-care during depression looks different than Instagram would have you believe. Small, gentle practices honor your limited energy while nurturing the seeds of gradual recovery. The important thing to remember is that your self-care practices should reduce your stress level, not add to it. 

During a depressive episode, you probably have needs that are slightly different than your usual. Take some time to reflect on what your body and your emotions are telling you. Think about ways you might be adding to your struggle without realizing it. Can you adjust your expectations to be a bit easier on yourself? Remember that even the smallest things can make a big difference. 

At Lightfully, we provide personalized treatment to help our clients change their relationship to their depression and create more ease. Our Precision Care Model (PCM) ensures that you get exactly the support you need. 

Are you considering higher levels of treatment for your depression? Contact us with any questions or reach out to our Admissions Concierge Team today. Let’s talk about what you’re feeling and how we can help.