Self-Care and Depression
By Angel Coleman
How can self-care help with depression?
What seems to be the buzz word of the moment: “Self-Care”, but have you asked yourself why it is important? Do you even know what self-care is?
It seems self-explanatory when you put the words together, but for many it seems impossible to achieve. Many of us do not take the time to prioritize ourselves, our physical or mental health, and we suffer because of it. Think about it, how much of yourself do you give to everyone else? What if you gave the same consideration and care to YOURSELF?
The American Psychological Association defines self-care as “providing adequate attention to one’s own physical and psychological wellness”; the National Institute of Health goes on to define self-care from a physical perspective, defining self-care as “a person’s attempts to promote optimal health, prevent illness, detect symptoms at an early date, and manage chronic illness”. Those are a lot of words to explain something that should be so simple for us. When we feel depressed or anxious who has time to think about or feel motivated enough to add self-care to what already feels like overwhelming emotions and tasks?
Maybe this definition makes it a little less overwhelming: being mindful of your needs and paying attention to what you need to feel better; whether physically or mentally.
How to Implement Self-Care When Feeling Depressed
I think we would all agree that when we are experiencing symptoms of depression, of any sort, the last thing we want to do is, well anything! Depression can make us feel like we are suffocating, drowning, failing at most things. Most do not know why or where this feeling came from, and struggle to get out from under it. That is why self-care and creating a self-care routine is important. Engaging in self-care can contribute to the reduction of symptoms in mild to moderate depression.
Beginning a self-care routine when feeling depressed will not be easy, but it is possible. Start small, build momentum, and remind yourself ANY progress is better than NO progress.
Do things that make you feel good, bring you joy, and make you smile. Below are a few suggestions that may help you get that momentum started.
Exercise: it sounds horrible but move your body you will feel better.
Eating a healthy diet: in this fast-paced world we get lazy and eat on the run. The processed foods we consume are not healthy for us. I know it’s easier said than done, but even the smallest of dietary changes can help.
Drink water, stay hydrated. Limit caffeine if possible.
Creating a routine is helpful for many, it can relieve some of the unknowns in our day or help us feel we can manage those unexpected surprises better.
Therapy for depression; having a safe space for yourself to process things that are affecting you, having that time JUST FOR YOU, can be beneficial.
Laughter: it has been said it is the best medicine. When you think about how you feel after a great belly laugh: it would be great to carry that feeling all the time.
SLEEP: if you are sleeping too much, that is not healthy, if you are sleeping too little, that is not healthy. Creating a good sleep routine is important for our physical and mental health.
Focus on positive things, challenge negative thoughts.
Find an activity that helps you relax walking, running, meditation, a hot bath, whatever makes you feel peaceful and relaxed.
Do not isolate yourself, have someone you can confide in.
Starting something new when we are mentally and physically healthy is hard. Trying to start something new when we are not feeling our best, or when we are experiencing an increase or change in symptoms of depression seems almost impossible. However, change is the ONLY thing that remains constant. While you may feel like the world is falling apart, remember the smallest change may make something feel better.
Additional Resources for Education on Depressive Disorder:
For more information on self-care or additional suggestions on self-care activities follow the resources provided below.
Suggested Readings and Journals
The Little Book of Self-Care, 200 Ways to Refresh, Restore, and Rejuvenate- Adams Media
A Year of Self-Care (Daily Practices and Inspiration for Caring for Yourself) – Dr. Zoe Shaw
Self-Care for the Real World – Nadia Narain, Katia Narain-Phillips
Webpages:
https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
https://withtherapy.com/therapist-insights/defining-self-care-what-qualifies/
https://www.psychologytoday.com/us/blog/skinny-revisited/201805/self-care-101
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