Often, I will hear clients say that when their depression is gone, they will be able to do some of the activities they used to enjoy. In response, I will wonder with them: What would it be like to try some of these activities right now? What impact would that have on the thoughts and feelings of your depression?
Depression is a complex and often debilitating condition that affects millions of people worldwide. Professional treatment, including therapy and medication, can be helpful. However, incorporating small, manageable daily habits can significantly support recovery and improve your overall well-being.
Here are some habits that help you foster a sense of routine, purpose, and connection, which are essential components of mental health.
1. A Morning Routine
Starting the day with a consistent morning routine can set a positive tone and provide a sense of accomplishment. Simple activities such as making the bed, showering, and getting dressed, even when not leaving the house, can create a sense of normalcy and structure.
A morning routine can give you the simple experience of order and predictability. The actions of a morning routine can boost your motivation and energy.
2. Healthy Eating
If you are struggling with depression, you may tell yourself it takes too much effort to prepare a meal. So you don’t eat, or you eat foods that are quick and handy, but not helpful for you.
Nutrition plays a significant role in your mental health. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can have a positive impact on your mood and energy levels. Avoiding excessive sugar and processed foods can help maintain stable blood sugar levels, which is important for emotional stability.
3. Physical Activity
Depression comes with a lack of physical energy and motivation. Some part of you wants to do some physical activity. The thoughts and feelings of depression say it’s just not worth it or you are too tired.
I recommend that you do some physical activity in small doses. This is not about training for a marathon or working out for an hour every day. You can start by walking to the end of your block and back. You can do some stretching or yoga poses. All of these release endorphins, which are natural mood lifters. Physical activity can also improve your sleep.
4. Social Connection
Isolation can be a big problem with depression. Your thoughts tell you that no one wants to be around you, or you will bring everybody down. But it is possible to have some social connection, even in small doses.
You may already be around people that you can interact with socially. Be intentional about speaking to coworkers or the people who wait on you at the store or restaurant. Notice how different you feel when you have these simple social interactions.
5. Hobbies and Interests
See if you notice the difference between these two statements. I would love to do some of the things I enjoy BUT I am depressed. I would love to do some of the things I enjoy AND I am depressed. It’s the difference between the ‘but’ and the ‘and.’ The ‘but’ sets those two statements in opposition to each other. The ‘and’ allows both of them to be there and to be possible. So pick a simple activity that you enjoy and try it.
6. Mindfulness and Meditation
Practicing mindfulness and meditation can help you stay present and manage negative thoughts. You can do this in a couple of ways. You can set aside a few minutes each day to do an intentional mindfulness practice, like deep breathing. Or anything you do during the day, you can do mindfully. You can be mindful as you do a morning routine or some physical activity. You can be mindful as you spend simple moments with others or do a hobby or interest.
7. Practice Gratitude
One person has said that it is not happiness that makes you grateful; it is gratefulness that makes you happy. It is easy to look at every moment in your life through the filter of depression. But pause at the end of the day. In a journal, write down three moments for which you can be grateful. It may be as simple as saying hello to a neighbor or enjoying the affection of your pet. All of these moments are just as real as the thoughts and feelings of depression.
These are just some of the practices that I help people develop in counseling. My depression treatment specialty page gives more information about how therapy can be helpful with your depression.