Sometimes self-care looks like working out regularly and eating leafy greens. Other times, it’s about merely making it through the day. Both of these experiences are normal when living daily life, but they ring truer when dealing with depression.
Mustering the energy to keep up with healthy habits and even smaller, mundane tasks is an uphill battle. You’re lethargic, dealing with brain fog, and lacking motivation to do most things. Luckily, there are several steps you can take to improve your self-care when your mental health leaves something to be desired. Here are a few to explore.
1. Ask for Help
Even as mental health conversations have become more commonplace, it’s not an easy thing to talk about. You may be experiencing waves of intense feelings that are tough to navigate. You might be struggling with how to put your emotions into words. You could be at your wit’s end, not knowing where to go next. That’s why asking for help is so important.
Who you reach out to will depend on several factors. Loved ones are a great resource for sharing your emotions and experiences. Of course, not everyone will feel comfortable sharing intimate details of their life. If you’re looking for professional help — who you won’t see in casual settings — therapy is a great option. From talk therapy to mental health rehab, there’s no shortage of options to explore.
Finding the right outlet can have a massive impact on your depression and help make everything more manageable. You establish a support network and learn coping skills to improve your mental health. That creates good habits and makes getting through the day a bit easier. While reaching out for help and being vulnerable is never easy, it is an incredible form of self-care.
2. Celebrate Small Wins
As great as it would be for depression to be curable with one universal drug, that’s not the case. It often takes several approaches before finding the combination of diet, exercise, therapy, and potentially medicine to get it right. That, however, doesn’t mean you can’t celebrate milestones along the way.
Think of mental health like a marathon. Throughout your life, like a race, you’re pacing yourself to avoid losing steam and cramping up. You’ll have setbacks or need to stop and rest for a while, but you know you’re working toward a bigger feat. That doesn’t mean you shouldn’t feel accomplished with each mile you finish. Treat your small wins the same way.
If you’re able to do more today than yesterday, soak that feeling up. Treat it like something worth relishing if you overcome an inconvenience or conquer fear. If you take strides in therapy or prioritize your mental health needs, journal about how proud of yourself you are. These celebrations reinforce the idea that progress — any progress — is worth acknowledging and appreciating. And with each passing milestone, you’re closer to your goal.
3. Create a Manageable Routine
Daily tasks prove challenging when you’re exhausted and unable to do anything. What was once simple — like brushing your teeth or showering — becomes intimidating and impossible. If that sounds familiar, you’re not alone. However, creating a routine you can do at least part of each day can help.
The easiest way to accomplish this is by scaling down your normal routine. Swap your 10-step skincare routine in favor of rinsing your face morning and night. Forgo a three-course meal and opt for something easy for dinner. Ditch cleaning every nook and cranny for a quick tidy instead.
This manageable routine isn’t meant to be forever. But it can help you navigate the low energy levels and lack of motivation that depression can cause. You’ll still be taking care of yourself and your surroundings but without the added pressure of an all-in regimen. As you feel ready, build up your routine by adding steps back in.
4. Opt for Low-Intensity Movement
When you’re in the depths of depression, a hard-core strength workout or miles-long run is out of the question. However, that doesn’t mean you can’t aim to get a bit of movement in. When you feel able, look for ways to incorporate low-intensity movement to boost your serotonin and mood.
It doesn’t have to be time or energy-consuming either. A quick walk outside or a five-minute stretching session can do the trick. The goal is to find ways to move a bit and get your blood flowing. On top of being good for your physical health, movement stimulates the brain and benefits your mental health, too. That can make a significant difference when coping with depression.
Sometimes the hardest part is putting on athletic wear or getting out of bed. Once you tackle that, you’re well on your way to boosting your mood and accomplishing your movement goals. It’s just about doing your best to get started.
5. Take Up a Stress-Relieving Hobby
Stress — and high cortisol levels in general — can wreak havoc on your mental and physical health. Anxiety and depression, high blood pressure, sleep trouble, and headaches are just a few of the potential effects. As such, it’s critical to work toward controlling stress levels when experiencing depression.
The best part? Discovering what hobby you enjoy most is fun! You can try crocheting, reading, or hiking. If those don’t stick, opt for yoga, drawing, or pottery. The list of available options is nearly endless, so take your time to find what works best for you.
Then, it’s just about sticking with it. Carve out time to devote to your newfound hobby whenever works for your schedule. Allow yourself to be fully focused on it to reap as many stress-reducing benefits as possible. From there, you can quite literally sit back, relax, and enjoy the self-care that comes with it.
Rediscover Your Energy
Climbing out of depression is a battle. You’re fighting every inclination your brain is firing off telling you to not take care of yourself. But with a solid self-care routine and a strong support network, it’s possible. It won’t happen all at once, but slowly, you’ll get back to being yourself.