Self-care routine for depression

Psychological therapy is the most valid and effective resource to address mood disorders. Complementing it with self-care for depression further enhances the treatment itself. After all, to heal any mental condition, what we need most is to integrate new healthy and enriching approaches into our routine and mind.

On the other hand, If there is something that is a challenge for people with depression, it is getting involved in new activities.. The mind is trapped in a very rigid and debilitating framework, and the body is like a slab. Everything is exhausting, everything is tiring and even getting out of bed is a real challenge. Being able to introduce new behaviors is a fundamental axis to overcome this condition.

If you are going through this process right now, we suggest you discover all the information during this reading.

Why are self-care routines useful in depression?

The self-care routine in depression is a complementary strategy to psychological therapy itself. Therefore, if we want the therapeutic process to be more effective, we do not hesitate to get involved in these types of daily tasks. The objective is none other than to promote that mechanism that is so decisive when it comes to addressing depressive disorders, such as behavioral activation.

As explained in work carried out at the University of York, it was the psychologist Frederic Skinner who said that people with depression stop showing healthy behaviors. Stillness, isolation and dejection are those black holes that condition her daily. Behavioral activation aims to change the way the patient interacts with his or her environment.

Self-care activities are positive reinforcers that connect the depressed person with the world and, in turn, with themselves in a more positive and compassionate way.. Let’s see, below, what characteristics define these complementary techniques.

Benefits and characteristics of self-care for people with depression

One of the purposes of self-care routines in depressed people is to promote motivated behavior. Research such as those published in the journal Neuroscience and Biobehavioral Reviews indicate that this disorder completely alters cognitive and emotional processes. Achieving progress in this matter is crucial. Other advantages are the following:

Improve self-efficacy. Promote self-control. Promote physical activity. Activate decision making.Benefit social connection.Strengthen working memory. Awaken willpower again. Establish self-care routines. Improvements in the regulation of emotions. Structure days into routines and new habits.Encourage new goals, no matter how small.Take the mind to another state: from negativity to motivation. Improve self-image by discovering that one is capable of putting changes into motion. Enhance cognitive flexibility. Thanks to a self-care routine for depression, the person will return to planning, managing time and prioritizing.

Self-care routine for depression

Taking care of yourself during depression is essential. We know that it is key to lean on others, go to therapy and commit to change. Nevertheless, Improvements will come when we are able to see ourselves as our greatest responsibility and promote progress with which we will feel better. Let’s look at those keys to build our own self-care routine.

1. The days must have the same routine to follow

Our brain works better if each day is organized through habits and routines; You will feel safer and this will affect our physical and emotional well-being. Take note of some strategies:

Eat at the same time every day. Get up and go to bed at the same times. Introduce moments of relaxation, leisure and social connection into your schedules.

2. Set small goals and celebrate them

Depression is overcome through small daily steps that must be celebrated. Getting out of bed and showering is a success. Preparing your breakfast is another big win. Tomorrow you will achieve more things, but what you have done today is already fabulous. Write in a journal the goals you want to achieve every day and be proud of each achievement.

3. Regular physical activity

Among the healthy habits for depression, physical activity cannot be missing. What’s more, studies such as those carried out at the University of South Australia indicate that this approach is essential in the treatment of depression, anxiety and psychological distress. Therefore, do not hesitate to carry out any of the following proposals:

Dance.Go swimming.Go for a bike ride.Visit the beach or the countryside.Go for a walk in company.Start a new sport.Walk for half an hour every day.

4. “Feed” your senses

When it comes to dealing with depression, it will be of great help to stimulate your senses. This psychological condition numbs us, it places us in a dark dimension where nothing reaches, where nothing stimulates. We must break that isolation mechanism created by this mental condition; For this, the following benefits us:

Stimulate your hearing with music. Do not hesitate to stimulate your taste with foods that you like. Stimulate your touch by caressing, hugging, feeling close to your loved ones. Stimulate your vision daily with movies, with art or beautiful natural settings. Don’t forget to stimulate your sense of smell with pleasant essences such as lavender, vanilla, etc.

5. Find a new hobby

Among the self-care routines for depression, it is essential that you look for new daily motivators. Open yourself to different hobbies, learn new skills, immerse yourself in art in any of its forms. Sometimes the smallest changes bring wonderful revolutions to your mental health.

Write a diary, draw, paint, compose music, get started in sculpture. Sign up for an in-person course in a subject that interests you. It will connect you with new people and you will get out of the house.

6. Find the relaxation techniques that best suit you

Coping with depression is not easy, but along with psychological therapy, relaxation techniques also help.. In this area, each person must find the technique that best suits their characteristics. Not everyone finds benefits in the same resources and, therefore, it is always interesting to try each proposal. Here are some:

Yoga.Tai Chi.Massages.Aromatherapy.Relaxing baths.Deep breathing.

7. Mindfulness

Cognitive-behavioral therapy already includes in its model the mindfulness as a resource to treat depression and avoid relapses. Let us not hesitate, therefore, to give this ancient technique a chance. Studies such as those published in the journal Frontiers in Psychology they highlight that It is very useful in reducing the worry and rumination associated with clinical depression.

Mindfulness allows us to focus on the present moment, to generate a change in our brain and have greater control over our thoughts.

8. Yes to social connection

Among the healthy habits for depression, good company cannot be missing. Let’s dedicate an hour, at least, to talk with that friend who knows how to listen to us or with that friend who makes everything easy and takes away our burdens and worries.

It is good to lean on our surroundings, to know that we are loved, that there is nothing like sharing simple moments to remember the value of life.

What if self-care for depression doesn’t work for me?

Coping with depression is not a straight path, there are always setbacks and relapses. The objective of the self-care routine is to promote changes, increase motivation and integrate healthier habits. If this does not appear, it does not mean that we failed, it means that we need more time to move forward.

The most decisive thing is to continue with psychological therapy and not leave aside these healthy habits for depression. There will be days when we don’t feel like doing them and nothing will happen; we are going to do that tomorrow. Overcoming any mood disorder requires a strong commitment to ourselves and, at the same time, not letting go of self-pity.

We are not superheroes, we are people in a process of healing and recovery. And something like that takes several months. Let’s be patient.

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