10 Self-Care Tips for Managing 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.

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. 

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]

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]

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]

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.

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!

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]

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.

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.