Why Self-Care Can Be Essential If You're Living With Depression

It can be challenging to practice self-care when you live with depression. Its symptoms can cause mental, emotional, and physical symptoms that may cause functioning challenges. Medication and therapy are two of the most popular forms of treatment for the disorder, but lifestyle changes can also prove helpful. 

When you're managing the symptoms of depression, self-care may help you get into a routine and ensure your needs are met. To understand how self-care could fit into your life, it may be valuable to understand its benefits.

What is depression?

Depression is one of the most diagnosed mental health conditions. It affects around 21 million adults in the United States each year. Although the numbers are high in the US, depression is a global epidemic. An estimated 300 million people are affected worldwide.

If you are experiencing suicidal thoughts or urges, call the 988 Suicide & Crisis Lifeline at 988 or text 988 to talk to a crisis provider over SMS. They are available 24/7 to offer support. 988 also offers an online chat for those with an internet connection.

Sadness vs. depression

People may sometimes confuse depression with temporary sadness, emptiness, or overwhelm. However, there is a distinct difference between them. Medical professionals use the American Psychiatric Association Diagnostic and Statistical Manual of Mental Disorders (DSM-5) to verify depression, and it is a serious mental illness with distressing and often long-term symptoms. 

To qualify for a depression diagnosis, your symptoms must be present for at least two weeks and be a marked change from your usual personality. If you experience negative feelings that come and go or resolve quickly, you may not be experiencing depression. 

Whether the depressive symptoms you report meet the qualifications for diagnosis, self-care can still make a positive impact. Self-care can act as a way to manage stress and other uncomfortable feelings and may be a valuable tool regardless of clinical diagnosis.

What is self-care?

The Merriam-Webster dictionary defines self-care as "care for oneself." This definition is a simplistic way to define a word with many implications. Self-care can also mean your ability to meet your physical, mental, and emotional needs. It's a strategy you can use to bring balance to your life and manage challenging emotions. It's a way to refuel when low on energy or motivation and a resource to keep yourself healthy.

The specific aspects of self-care can vary from person to person. Many people define self-care as the activities they do to take a break from the demands of everyday life. Others think of self-care as eating well and exercising. However, self-care can also be abstract. It might involve practicing kindness to yourself in your thoughts or stating affirmations each morning. There may not be a right or wrong way to practice self-care if it is healthy for you and the people around you. 

Where was the concept of self-care invented?

According to the International Self-Care Foundation, the idea of self-care has been around for as long as humans. For most of history, humans relied on their personal and local resources for well-being. In the 19th and 20th centuries, advancements in science and medicine allowed society to start putting health in the hands of others. By the 1960s, the concept of self-care was viewed somewhat negatively. 

In recent decades, there has been a resurgence in the idea that personal care is vital in managing long-term health. Today, self-care is widely talked about and often encouraged.

Can self-care aid in the treatment of depression?

When diagnosing depression, many physicians ask their patients to commit to lifestyle changes, including healthy eating habits and exercise. While self-care tactics like these might not treat your depression alone, they may give you an extra boost to manage your symptoms in combination with medication or therapy. 

Self-care can benefit depression because it targets the root of many depression symptoms. Depression may make it difficult to eat correctly or change your appetite. In this case, self-care might look like purchasing pre-cut fruits and vegetables to stash in the fridge for tough days or creating a snack box to keep next to your bed.

Because it takes time and deliberate effort, self-care may also remind you that you are worthy of your effort. Depression can make it challenging to practice, so try to start small. Finding achievable, realistic ways to care for your needs and nurture yourself can help ensure your well-being while not overwhelming yourself.  

Signs you need more self-care

The mind and body often send signals when you go too long without self-care. For example, you might experience the following: 

• A lack of energy
• Fatigue
• Physical pain
• Intense stress, anger, or irritability
• Feelings of overwhelm
• Poor memory or concentration
• Panic attacks
• Poor time management
• Less time with friends

Many of the effects of a lack of self-care overlap with or fuel symptoms of depression. That is why it can be valuable for those diagnosed with the condition to make time to recharge. It may be more challenging to manage the symptoms of your depression when your day-to-day habits do not set you up for success. 

Ways to practice self-care

Practicing self-care does not have to take a lot of time, effort, or money. Your self-care routine could include any of the following activities: 

• Journaling
• Practicing yoga
• Dancing
• Hiking
• Writing
• Creating art 
• Drawing
• Listening to music
• Reading books or listening to audiobooks
• Listening to podcasts
• Taking a nap
• Spending time with friends
• Taking a warm bath
• Practicing meditation
• Sitting outside
• Spending the day without technology
• Solving brain teasers
• Playing card or board games
• Cleaning
• Eating a healthy meal
• Taking a walk
• Singing
• Playing an instrument
• Gently stretching
• Drinking enough water
• Taking a mental health day off of work or school 
• Going on a vacation
• Using positive self-talk
• Practicing forgiveness
• Practicing gratitude
• Writing or saying daily affirmations

Professional support options

Everyone has their own experience with depression and self-care. There are many variations of self-care and many activities you can try. Through a process of trial and error, you may begin to find a type of self-care that works for you. However, because depression can cause low energy or motivation, practicing self-care while experiencing symptoms can be challenging. If you're struggling to get out of bed, consider online therapy. 

An online therapist through a platform like BetterHelp can help you develop a self-care routine unique to your abilities. Online, a therapist can send you worksheets at home and suggest activities you can practice while talking to them, such as coloring, beading, or crocheting. In addition, you can choose between phone, video, or chat sessions to ensure you can participate in therapy in a way that feels safest to you.

Research has demonstrated that online therapy can be as effective as in-person therapy in treating depressive disorders. Participants in one study found online therapy more convenient and affordable than traditional therapy. No matter what your goals for self-care are, working with a licensed professional can help give you the tools to cope and devise a schedule that suits you.