Self-Care Tips for Managing Perinatal Depression

June 23, 2025

Authored by: Hayley Snelling, B.S. Psychology

Edited by: Emma Loker, BSc, PgDip

You’re growing a human inside you – or caring for a new baby – and somehow you’re expected to stay balanced, rested, and glowing? Let’s get real – perinatal depression is more common than most people think, and it certainly doesn’t leave you feeling relaxed or radiant most of the time. It’s ok to need extra support and help. In fact, it’s expected.

Perinatal depression can feel isolating, confusing, and heavy. Fortunately though, you don’t have to go through it alone. This page is here to offer you practical, gentle tips for self-care for perinatal depression that can help to lighten your load.

Think of it like a toolkit you can use. Your well-being matters, especially when doing something as challenging and important as bringing a child into this world. Whether you’re newly pregnant, have just given birth, or you’re at any stage in between, our tips can support you.

What’s more, we’ll discuss how we, and our support services at Mission Connection, can help get you feeling good again. Because you deserve love and care as much as the baby you are nurturing.

Why Self-Care for Perinatal Depression Matters

When you’re managing depression during pregnancy, self-care can feel impossible. It’s low on your ‘to-do’ list, right? But self-care isn’t about adding to your list. It’s making small meaningful moments of care that remind you of one simple thing: You matter, too.

Perinatal depression can begin any time from the start of pregnancy up to a year after giving birth – it covers the prenatal and postpartum times. No matter when it begins, the symptoms are similar. You might feel low, hopeless, or as though the color has drained out of your world. Perinatal depression also affects how you feel, what you think, and what you do.

It’s a mental health condition that you can’t just shake yourself out of. But a little self-help for perinatal mental health can go a long way. Self-care isn’t a cure for depression, but it can help you to heal, build resilience, and find moments of calm and relief when you need them the most.

Remember: Self-care isn’t selfish, it’s essential for your well-being. It’s difficult to pour from an empty cup, so when you’re taking the time to care for yourself, you have more energy and patience when caring for others (including your baby).

Yet, we know it can be hard to figure out where to start. That’s why we’ve brought together our top tips for emotional, physical, and practical self-care. Whether you’re looking for ideas for prenatal, perinatal, or postpartum depression self-care, we’ve got your back.

Emotional Self-Care for Perinatal Depression

Emotional self-care for new moms with depression is all about finding ways to manage your emotions better. Some great ways to do this are therapy, journaling, and mindfulness.

1. Talk It Out

Self-care doesn’t have to be done alone. Sometimes, it means letting someone in. Talking honestly with a friend, partner, or therapist can be a real boost for your mental health. It can help you feel less isolated, and remind you that you are not alone on this journey.

Support groups especially can be a great source of emotional support for mothers with depression. And therapies such as cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT) are really effective at treating depression.^1,2

Wondering what other options are out there for perinatal mental health issues? Check out our page on the Best Therapy Options for Perinatal Mental Health.

2. Journaling for Mental Health Self-Care During Pregnancy

Did you know that studies show journaling can reduce symptoms of depression, lift your mood, and boost your well-being?3 Getting your thoughts and feelings onto paper can be really cathartic.

You may notice patterns in your thoughts or feelings when you journal regularly. And you don’t have to be Shakespeare to write in a journal. It’s your private book that you can let out whatever is troubling you.

If you’re interested in journaling but aren’t sure where to start, our page on Journaling for Mental Health can help.

3. Mindfulness Techniques

If you feel like you’re just passing through life and automatically reacting in stressful moments, mindfulness may help you. It teaches you how to be present in the moment and let thoughts pass through your mind like clouds in the sky. You don’t have to grab hold of the clouds, you can see them for what they are and let them keep going. It’s the same with thoughts. You can step back and observe the thought, then let it go on its way with ease. Another bonus? Research shows that mindfulness can help reduce symptoms of depression.⁴

If you’d like some ideas on getting started with mindfulness, you could try breathing exercises, meditation, or grounding techniques. There are loads of free resources on the internet. You can also check out our guidance on our page, Mindfulness and Meditation for Stress Reduction.

Physical Wellness Strategies for Postpartum Depression

Physical self-care for perinatal depression is essential for your healing. It means focusing on activities that enrich your body, like getting enough rest, nutrition, and movement.

1. Sleep and Rest

If you struggle with your sleep, know that you’re not alone. A staggering 54% of people have poor sleep during the perinatal period.⁵ Being pregnant or a new mom makes it difficult to get enough quality sleep. But, it is super important to try and get that rest. If you are pregnant, you need energy and rest to keep growing your baby. And if you have given birth, you need rest and sleep to recover and to be able to keep up with your new bundle of joy.

Depression can make sleep worse, but studies have found that having too little or too much sleep can also increase your risk of depression.⁶ Building a good sleep routine is really beneficial and can help in treating depression during pregnancy naturally. But if you’re not sure how to get started, here are some ideas:

Set yourself a bedtime and a wake-up time.
Listen to relaxation music in bed.
Use pillows to prop you into a position that feels the most comfortable.
Try using progressive muscle relaxation to get you ready for sleep.
Avoid electronics before heading to bed.
Although napping isn’t usually recommended for good sleep routines, it may be essential if you’re pregnant or a new mom. If your baby is asleep, now’s your chance to nap.

2. “Good Mood” Food

Self-care for perinatal depression also includes what you eat and drink because this can have a big impact on how you feel. Take a second to think about it – how often have you felt crabby after a sugar crash, or when the caffeine-kick drops off?

Research shows there is a link between good nutrition and lower levels of depression. In particular, one study found that eating a mostly Mediterranean diet significantly reduced symptoms of depression.⁷ On the flip side, research has shown that a diet high in trans fatty acids (food like frozen pizza or fried food) is associated with feeling more irritable.⁸

If you’re a new mom or are pregnant, it’s tricky to find time or energy to cook. Maybe you can ask your partner or family to help cook some healthy meals for you to reheat, or find some nutritious takeaway options nearby. But don’t feel guilty if you can’t manage it. Between pregnancy cravings and exhaustion, sometimes tucking into something sweet at the end of a long day is exactly what your body tells you it needs.

3. Movement

Exercise is good, not only for your physical health but also your mental health, too. When you exercise, endorphins are released which are great mood-boosting chemicals. Studies have shown that regularly exercising can reduce symptoms of depression and anxiety.⁹

You may be reading this and thinking “I’m pregnant with a massive baby bump, do you really expect me to go to the gym?” Of course not if that’s not what you’re used to, but exercise comes in different forms. You don’t have to run 5 km or lift weights for it to count. You could walk around the block with your baby in the stroller, do some pregnancy yoga, or even just put on some music and dance in your lounge. It’s all movement that’s good for you.

Practical Self-Care Tips for New Mothers

There’s no way to sugar-coat it: Coping with depression after childbirth can feel like a brutal struggle at points. Sometimes, you need help getting the basics into order, and that’s ok. These tips are about asking for the help you need, setting boundaries, and simplifying your daily life.

1. Ask for Help

We all need help sometimes (though we’re often too proud to admit it!). Let’s put that pride to one side for a moment. If you’re struggling, it’s totally acceptable to ask for help from the people around you. If you’re pregnant or have just had a baby, your nearest and dearest are probably waiting for an excuse to come round, help out, and see the newest addition to your family. People just need to be told how they can help.

If you need to run a few errands, ask someone for a favor. Or, if you need some quiet time to catch up on rest, you could ask someone to look after your newborn for a couple of hours. You get help, and they get to spend quality time with your precious one – it’s a win-win for everyone. Consider what you need right now, and see if someone can help you, whether they are your partner, a friend, or a family member.

2. Set Boundaries

There’s one word that people often struggle with saying: “No.” Whether it’s an invitation to go out, stay in, or help someone, saying no can feel…icky. We can feel obligated to say yes, making others happy at our own expense. But remember: You matter, and you deserve care and happiness.

Maybe you’re pregnant and feel exhausted from morning sickness. Or perhaps you’ve just brought your new baby home and want some bonding time with them. If people invite you places or try to invite themselves over, and you don’t feel up to it, it’s ok to say no. Self-care for perinatal depression is about creating space for you to rest and heal. You aren’t selfish for putting your needs first.

You can create boundaries, for example, no visitors or phone calls before or after certain times. Then you can protect your recovery time. They will understand. As the saying goes: Those who mind, don’t matter. And those who matter to you, won’t mind.

3. Simplify Daily Life

How much of what you do every day actually needs to be done? Take a moment to think. We often have a never-ending list of things we want to achieve (like organizing that cupboard in the kitchen no one has been in for years). But let’s face facts: You’re exhausted and living with a mental health condition. It’s perfectly acceptable to strip things back to basics and ask yourself what needs to be done.

Focus on the priorities, the needs, and the essentials. Everything else can go on the back burner for now. If you’re worried you’ll forget things, you can start a waiting list for jobs to do when you are feeling better.

Having ‘pregnancy brain’ or ‘baby brain’ is completely normal with all the hormonal fluctuations, sleepless nights, and stress. It’s a great reason to dig out a notebook to write down important things to remember. Then you’re less likely to miss your next medical appointment, or that catch-up with your friend who you’ve been trying to meet up with for ages.

Seek Support for Perinatal Depression

Self-care is an important step in recovery: you know that you are worthy and deserving of care, love, and support. Healing from perinatal depression takes time. It’s a mental health condition that needs compassionate treatment to allow you to recover. If you are struggling, know that you don’t have to be alone on your journey to recovery. We can be your guide and companion, alongside you every step of the way.

At Mission Connection, we are mental health treatment experts. We will create a tailor-made treatment plan for you, including therapy, medication management, support groups, or other elements. We work flexibly to fit your schedule and have a range of financing options available so that you don’t have to worry about the cost of mental health care.

If you’re ready to begin your healing journey and take complete care of yourself, call us today, or fill out our contact form here.

References

Cuijpers, P., Berking, M., Andersson, G., Quigley, L., Kleiboer, A., & Dobson, K. S. (2013). A Meta-Analysis of Cognitive-Behavioural Therapy for Adult Depression, Alone and in Comparison with other Treatments. The Canadian Journal of Psychiatry, 58(7), 376–385. https://doi.org/10.1177/070674371305800702
Meygoni, A. K. M., & Ahadi, H. (2012). Declining the rate of major Depression: Effectiveness of Dialectical Behavior therapy. Procedia – Social and Behavioral Sciences, 35, 230–236. https://doi.org/10.1016/j.sbspro.2012.02.083
Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346. https://doi.org/10.1192/apt.11.5.338
Li, P., Mao, L., Hu, M., Lu, Z., Yuan, X., Zhang, Y., & Hu, Z. (2022). Mindfulness on Rumination in Patients with Depressive Disorder: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. International Journal of Environmental Research and Public Health, 19(23), 16101. https://doi.org/10.3390/ijerph192316101
Yang, Y., Li, W., Ma, T., Zhang, L., Hall, B. J., Ungvari, G. S., & Xiang, Y. (2020). Prevalence of Poor Sleep Quality in Perinatal and Postnatal Women: A Comprehensive Meta-Analysis of Observational Studies. Frontiers in Psychiatry, 11. https://doi.org/10.3389/fpsyt.2020.00161
Dong, L., Xie, Y., & Zou, X. (2021). Association between sleep duration and depression in US adults: A cross-sectional study. Journal of Affective Disorders, 296, 183–188. https://doi.org/10.1016/j.jad.2021.09.075
Bayes, J., Schloss, J., & Sibbritt, D. (2022). The effect of a Mediterranean diet on the symptoms of depression in young males (the “AMMEND: A Mediterranean Diet in MEN with Depression” study): a randomized controlled trial. American Journal of Clinical Nutrition, 116(2), 572–580. https://doi.org/10.1093/ajcn/nqac106
Golomb, B. A., Evans, M. A., White, H. L., & Dimsdale, J. E. (2012). Trans fat consumption and aggression. PLOS ONE, 7(3), e32175. https://doi.org/10.1371/journal.pone.0032175
Carek, P. J., Laibstain, S. E., & Carek, S. M. (2011). Exercise for the treatment of depression and anxiety. The International Journal of Psychiatry in Medicine, 41(1), 15–28. https://doi.org/10.2190/pm.41.1.c

10 Self-Care Tips for Managing Depression

December 8, 2025

Authored by: Hayley Snelling, B.S. Psychology

Edited by: Emma Loker, BSc, PgDip

Depression can make you feel like you’re constantly weighed down, and like life will always feel this hard.

However, making some small changes to your self-care can make a massive difference. Below you will find ten practical tips for self-care for depression. If you’re looking for ways to naturally lift your mood, you’ll find simple lifestyle tweaks and mindfulness techniques amongst other suggestions that can help you to feel like the weight has been lifted from your shoulders.

We’ll also give you three book recommendations that can be great for support and guidance as you heal from depression.

Key Takeaways

Self‑care routines can support depression management and overall well‑being.
Managing sleep, nutrition, and movement are foundational to mental health.
Emotional self‑care — like journaling or mindfulness — helps process feelings and reduce stress.
Social connection and support are important: Isolation can worsen depressive symptoms.
Consistency matters: Small, regular habits often help more than occasional “big fixes.”

How to Improve Mental Health Naturally

Here are ten simple and natural ways to help you improve your mental health:

1. Mindfulness Techniques for Depression

Do you feel like you’re always in a rush, that it’s difficult to take a moment to smell the roses? Mindfulness and other holistic treatment methods are great ways to help you find those moments again, to be able to shut off the noise of the world for a few minutes, to breathe. It’s being aware and accepting of what’s happening right here, right now, in this moment.

Research shows that mindfulness can help reduce the symptoms of depression, including repetitive negative thoughts.¹ By practicing mindfulness, you learn to observe your thoughts without judgment and to bring your focus into the present moment.

2. Best Diet for Mental Health

Have you heard the phrase ‘good mood food’ before? It’s often used to talk about foods that do our mental health and well-being a world of good. We all know that it’s important to eat your fruits and vegetables, but what’s the research on food and how it can affect your mood?

Researchers have found links between good nutrition and low levels of depression. One particular study from 2022 found that eating a mostly Mediterranean diet could hugely reduce the symptoms of depression, with 36% of the patients in the study saying they had far fewer symptoms of depression after being on this diet in the study.² This suggests a Mediterranean diet could potentially help reduce symptoms of depression.

3. Journaling for Depression Recovery

Journaling can be a great way to get your thoughts and feelings out of your head and onto a page. It can provide an emotional release, and give you the chance to reflect and to get to know yourself better. After a few weeks of writing, you might start to notice patterns in what you are regularly doing and how it might be linked to how you feel. You could feel a new sense of clarity and understanding about yourself.

Studies show that journaling can lower the symptoms of depression, improve your mood, and boost your overall well-being.³

4. Stress Management for Depression

When you feel depressed, you don’t need any extra stress creeping in and making things more difficult for you. Stress has a huge impact on our ability to cope, whether generally or in unexpected situations, which is why managing it is so important when you feel depressed.

Studies have shown that learning how to manage stress can reduce symptoms of depression.4 Keeping this in mind, there are some helpful ways to manage your stress levels, including getting enough sleep, eating a healthy diet, getting regular exercise, finding relaxing hobbies, and doing breathing exercises.⁵

5. Daily Routine for Depression Recovery

When you feel depressed it can be difficult to find the motivation to do anything. You might stay up all night and sleep in the daytime, or not have regular meals and find your energy levels are at rock bottom. Having a daily routine can bring some structure at a time when depression can make things feel out of control, and help make sure your basic needs (like food and sleep) are being looked after.

Evidence suggests that making daily routines can help with mental health, especially if they ensure that our basic needs (food, hygiene, sleep) are being met.⁶

6. How Sleep Affects Depression

If you struggle with your sleep, know that you’re not alone. Depression can make your sleep worse, making it difficult to either fall asleep, stay asleep, or wake up.

Studies have found that having too little sleep or too much sleep can increase the risk of depression.⁷ They discovered the best amount of sleep to get was 8 hours. Building a good sleep routine with regular wake-up and sleep times can be beneficial if you have problems with sleep and depression.

7. Exercising for Depression

Exercise isn’t just about improving your physical health – it also plays a role in managing your depression. Research shows that regular exercise can have a positive impact in reducing symptoms of depression and anxiety.⁸

Exercise causes endorphins to be released in your body, which can have mood-boosting effects. It can also be a good distraction from worries and negative thoughts. It doesn’t have to be going for a 10k run either; it can be going for a walk around the block, doing some yoga, or dancing in your living room!

8. Building Resilience With Depression

Think about a challenge from your past when something didn’t go as planned. How did you react? Did you bounce back, or did you feel like falling apart? When you have good resilience, you find it easier to recover from these setbacks. Resilience doesn’t make the problems disappear, but it can help you to work through them better. It’s possible to learn skills to become more resilient.

Studies have shown that this type of psychological resilience helps you to feel less impacted by symptoms of depression and able to recover better.⁹

9. Social Connection to Ease Depression

Let’s face it; we’re not built to survive or thrive on our own, we need other people. Being with others lets you feel connected and supported, able to share your problems, and have others understand you. It shows you that others can help when your load is too heavy to carry alone.

Research shows that good social connections are one of the strongest factors that protect you against depression.¹⁰ Whether it’s a friend, family member, or support group, it’s good to spend some time with others and remind yourself that you are not alone.

10. Doing Things You Enjoy to Relieve Depression

Doing things you enjoy is a great way to bring some light back into your life when you feel depressed. But what if you don’t enjoy doing anything anymore? While you can’t (and shouldn’t!) force yourself to enjoy things, you can encourage yourself to do some of the things that used to bring you pleasure.

Researchers found having a hobby is linked to lower levels of depression and an uplift in happiness, so it may be the right time for you to pick up an old pastime again.¹¹ Even if it doesn’t instantly lift your mood, it might give you a nice break from the negative thoughts and worries that go around your head.

Best Self-Help Books for Depression

When it feels difficult to know how to best help yourself, a great book can offer guidance and hope. Three great self-help books for managing depression are:

Feeling Good: The New Mood Therapy, by David Burns: David Burns outlines scientifically proven techniques that will lift your spirits and help you develop a positive outlook on life.
The Mindful Way Through Depression – Freeing Yourself from Chronic Unhappiness, by Mark Williams, John Teasdale, Zindel Segal, and Jon Kabat-Zinn: Four experts deliver lessons drawn from mindfulness and cognitive therapy to demonstrate how to sidestep mental habits that lead to despair so that you can face life’s challenges with greater resilience.
The Happiness Trap: How to Stop Struggling and Start Living, by Russ Harris: Using the six principles of Acceptance and Commitment Therapy (ACT), the author helps you to handle painful thoughts and feelings more effectively, break self-defeating habits, and create a richer and more meaningful life.

Getting Support for Depression

There are many different types of support available for you on your journey to recovery, including therapy, medications, guided self-help, and holistic approaches like mindfulness, yoga, and nutrition.

Several different therapy approaches have been found to be useful in reducing the symptoms of depression, such as:

Cognitive Behavioral Therapy (CBT): CBT for depression is a form of therapy that delves into your unhealthy thoughts and feelings, and challenges these with more positive, healthy ones. Within research, CBT is shown to be highly effective for treating depression.¹²
Dialectical Behavior Therapy (DBT): DBT can help you manage the intense emotions and self-damaging behaviors that often happen alongside depression. With the help of your therapist, you’ll learn new coping strategies, so life feels more manageable. Research shows that DBT can be as beneficial for people with depression as traditional medication.¹³
Mindfulness-Based Therapy: Mindfulness-based therapy is a therapy approach that focuses on your present-day struggles, helping you lessen the impact of your difficult thoughts and feelings on your life and depression. This approach can help you become more aware of your thoughts and develop new strategies to cope.¹⁴
Interpersonal Therapy (IPT): IPT is supposedly as effective as medication for treating depression. It works by helping you understand your personal relationships and how difficulties within these may be contributing to your depression symptoms.¹⁵

Reach Out for Treatment for Depression

At Mission Connection, we are here to help you on the road to recovery. When you choose our services, you can expect a thorough assessment by a qualified professional and a completely individualized plan to help you feel better again. We will provide you with ongoing support as well as the skills you need to manage your depression, either through inpatient treatment, outpatient therapeutic support, or a combination of the two!

Ready to take your first step on your healing journey? Contact us today to find out how we can support you.

References

Li, P., Mao, L., Hu, M., Lu, Z., Yuan, X., Zhang, Y., & Hu, Z. (2022). Mindfulness on Rumination in Patients with Depressive Disorder: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. International Journal of Environmental Research and Public Health, 19(23), 16101. https://doi.org/10.3390/ijerph192316101
Bayes, J., Schloss, J., & Sibbritt, D. (2022). The effect of a Mediterranean diet on the symptoms of depression in young males (the “AMMEND: A Mediterranean Diet in MEN with Depression” study): a randomized controlled trial. American Journal of Clinical Nutrition, 116(2), 572–580. https://doi.org/10.1093/ajcn/nqac106
Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346. https://doi.org/10.1192/apt.11.5.338
Najimi, A., Abbasian, F., Meftagh, S., Ghasemi, G., & Afshar, H. (2014). The effect of stress management training on stress and depression in women with depression disorders: Using cognitive-behavioral techniques. Journal of Education and Health Promotion, 3(1), 70. https://doi.org/10.4103/2277-9531.134819
Renner, H. (2018, August 14). Depression and stress management. Healthline. https://www.healthline.com/health/depression/stress-management#what-the-expert-says
Hou, W. K., Lai, F. T., Ben-Ezra, M., & Goodwin, R. (2020). Regularizing daily routines for mental health during and after the COVID-19 pandemic. Journal of Global Health, 10(2). https://doi.org/10.7189/jogh.10.020315
Dong, L., Xie, Y., & Zou, X. (2021). Association between sleep duration and depression in US adults: A cross-sectional study. Journal of Affective Disorders, 296, 183–188. https://doi.org/10.1016/j.jad.2021.09.075
Carek, P. J., Laibstain, S. E., & Carek, S. M. (2011). Exercise for the treatment of depression and anxiety. The International Journal of Psychiatry in Medicine, 41(1), 15–28. https://doi.org/10.2190/pm.41.1.c
Jiang, Y., Yi, Z., Yao, Y., Hu, Y., Li, F., & Ma, H. (2023). Effects of college students’ mindfulness on depression symptoms during the epidemic prevention and control period: The mediating effect of psychological resilience. Frontiers in Psychiatry, 13. https://doi.org/10.3389/fpsyt.2022.991449
De Risio, L., Pettorruso, M., Collevecchio, R., Collacchi, B., Boffa, M., Santorelli, M., Clerici, M., Martinotti, G., Zoratto, F., & Borgi, M. (2023). Staying connected: An umbrella review of meta-analyses on the push-and-pull of social connection in depression. Journal of Affective Disorders, 345, 358–368. https://doi.org/10.1016/j.jad.2023.10.112
Mak, H. W., Noguchi, T., Bone, J. K., Wels, J., Gao, Q., Kondo, K., Saito, T., & Fancourt, D. (2023). Hobby engagement and mental wellbeing among people aged 65 years and older in 16 countries. Nature Medicine, 29(9), 2233–2240. https://doi.org/10.1038/s41591-023-02506-1
Cuijpers, P., Berking, M., Andersson, G., Quigley, L., Kleiboer, A., & Dobson, K. S. (2013). A Meta-Analysis of Cognitive-Behavioural Therapy for Adult Depression, Alone and in Comparison with other Treatments. The Canadian Journal of Psychiatry, 58(7), 376–385. https://doi.org/10.1177/070674371305800702
Meygoni, A. K. M., & Ahadi, H. (2012). Declining the rate of major Depression: Effectiveness of Dialectical Behavior therapy. Procedia – Social and Behavioral Sciences, 35, 230–236. https://doi.org/10.1016/j.sbspro.2012.02.083
APA. (n.d.). Depression treatments for adults. https://www.apa.org. https://www.apa.org/depression-guideline/adults
Cohen, Z. D., Breunese, J., Markowitz, J. C., Weitz, E. S., Hollon, S. D., Browne, D. T., Rucci, P., Corda, C., Menchetti, M., Weissman, M. M., Bagby, R. M., Quilty, L. C., Blom, M. B. J., Altamura, M., Zobel, I., Schramm, E., Gois, C., Twisk, J. W. R., Wienicke, F. J., . . . Driessen, E. (2024). Comparative efficacy of interpersonal psychotherapy and antidepressant medication for adult depression: a systematic review and individual participant data meta-analysis. Psychological Medicine, 54(14), 3785–3794. https://doi.org/10.1017/s0033291724001788

Depression Self-Care FAQs

What is self‑care for depression and why is it important?

Self‑care involves daily practices — like sleep, nutrition, movement, rest — that support emotional and physical health. These habits can help stabilize mood and reduce depressive symptoms.

What types of self‑care should I try?

Basic self‑care includes healthy sleep and diet, regular physical activity, and emotional self‑care like journaling or mindfulness. Social support and setting boundaries are also essential.

How often should I do self‑care activities?

Consistency counts. Aim for daily or regular self‑care rather than occasional efforts. Even small, repeatable habits can add up over time.

Can self‑care replace therapy or medication?

Self‑care supports mental health, but it’s not a substitute for professional help when needed. If depression symptoms persist or worsen, a mental‑health professional should be consulted.

What if I don’t feel like doing self‑care when depressed?

It’s common to lack motivation. Try starting small — a short walk, brief rest, simple healthy meal — and gradually build a routine. Small steps still matter.

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