Self-care for depression may be the last thing on your mind if you are feeling down and out. However, it is important to take care of yourself. If not, you won’t be able to take care of others. You might think you are too busy to take care of yourself, but if you don’t you will only get worse.
You might be surprised with the number of people who struggle with depression. Everyone around you seems to have his or her life together but you. Yet nothing can be farther from the truth. According to the American Psychological Association 21 million adults in America have had an episode of depression. Thus looks can be deceiving.
Symptoms of depression
The symptoms below need to have been occurring for a minimum of 2 weeks, and can only be given if other medical reasons have been ruled out.
Sadness and depressed
Loss of interest in activities that were previously enjoyed
Appetite changes such as weight gain or weight loss
Sleeping too little or too much
Fatigue or decrease in energy
Observable slowing down of movement/speech or agitation
Feelings of guilt or worthlessness
Trouble concentrating and thinking
Suicidal thoughts
Self care for depression
The importance of self-care for depression
What do you think will happen if you don’t take care of yourself? Things will not improve on their own, they will only get worse. Some people might think they are selfish or feel guilty if they take care of themselves. Yet what is the first thing they say about oxygen masks on an airplane? They say to put your mask on first before assisting someone else. You can’t help others if you are passed out.
Learn about your triggers and boundaries
Is there anything that makes your depression worse? If so, is there something you can do to avoid them or get rid of them? On the flip side, is there something that helps?
Are your boundaries appropriate? Some times people will say yes to anything someone else asks for fear that person won’t like them anymore if they say no.
Boundary violations also occur in homes with alcohol or drug abuse. You may not even now they are unhealthy until someone points them out.
If you struggle with boundaries, you might need the help of someone who is healthy to determine what is OK and what is not. In addition it helps to communicate these boundaries when you are not in the moment and feeling pressured.
Finding time for self-care for depression
I recognize that your schedule may be jam-packed. Yet we all have time in our day to incorporate some relaxation techniques. I have a wonderful 8-minute meditation that I regularly teach. We can all squeeze in 8 minutes. You might also try 478 breathing or square breathing.
Engaging in hobbies and time with friends also are part of self-care. Practicing gratitude is another way to practice self-care, and is a mood changer.
If you are stuck in line, in traffic, or your computer is slow instead of getting frustrated, remind yourself that it’s a perfect time for self-care (meditation, deep breathing). You can’t do anything else, so why not do something that will recharge your batteries?
Sleep and nutrition
Sleep has a huge impact on our mental health. None of us are at our best if we have not slept well. A few tips on sleep hygiene if you struggle with sleep. Be sure your room is cool and dark. Don’t use your phone or computer an hour before bed. Do not keep your phone at your bedside. That way you won’t be tempted to see the time in the middle of the night. This can cause more anxiety and ramp you up even more. Keep a notepad and pen by your nightstand in case you need to write something in the middle of the night. This way you won’t worry about forgetting it in the morning.
If you eat a lot of junk food, you won’t feel good about yourself. It can make you feel even more depressed. This is not to say that you shouldn’t eat junk food. It just means to do so in moderation.
Seeking support
It is important to turn to friends and loved ones. Who do you trust when you need to talk? Is there someone you are close to, or someone who has shared their struggles with you? It’s important that you don’t feel that you are all alone. We all struggle in different ways.
Many people find therapy to be helpful, whether it is online or in person. It helps to have someone to talk to who is not emotionally involved in the situation.
If you are feeling suicidal you can call 988 which is suicide hotline, call 911, or go to an emergency room.
Self-compassion
The way you talk to yourself can make depression worse, or improve it. You may need to change your expectations of what you can and cannot do. Remind yourself that you are doing the best you can at this point in time. Work on accepting that you can’t do everything and some days are better than others.
Medication as part of self-care for depression
Many people use medication to treat their depression. That is certainly an option for you. If medication isn’t your thing then there are plenty other ways to take care of yourself.
As you can see, seeking support and practicing self-care are critical for treating depression. You are not alone. If you share your struggles with someone else, they might also share theirs. That way neither of you will feel alone. Please give me a call at 713-304-6554 and I can help you find the best self-care plan for you.
Take care,
Debbie
