9 Self-Care Activities to Help with Depression

Perhaps the most common question I hear from my clients struggling with depression is, “Where do I even start? How can I get better without risking being more hurt than I already am?” I empathize with feeling trapped, wounded, and alone in the world. My early twenties were the most difficult time in my life because I felt lost and abandoned by people who I thought would have always been there for me.  Below are several activities to help with depression that I believe may uplift you during this challenging time in your life.

Understanding Depression

Depression is a mood disorder that is very common in the United States and other parts of the world. Unfortunately, it is also an incredibly misunderstood clinical condition which often results in many people suffering in silence and refraining from asking for help. Some of the symptoms that characterize depression include persistent feelings of sadness that go beyond normal short-term feelings of being down. The key word here when it comes to depression is “persistent”, which highlights how these feelings of being down or blue go beyond the short term.

Depression is likely to affect how you think and feel on a daily basis. Typically, people suffering from depression may find that they lose interest in activities they once enjoyed. Additionally, symptoms of depression can also progressively lead to changes in sleep, appetite, and concentration. These disorienting behaviors can have a devastating effect on day-to-day activities such as work or school and can be very disruptive to one’s overall mental health wellness. Here is a breakdown of these symptoms.

Symptoms Of Depression

While symptoms of depression may differ from person to person, here are some of the more common symptoms that may be prevalent in one’s daily functioning. Remember that it is important to get an expert diagnosis of the condition to confirm depression. The symptoms of depression can be grouped into these three main categories:

· Emotional Symptoms

A key characteristic of depression includes persistent feelings of sadness, hopelessness, or emptiness. People suffering from depression may find that they are constantly feeling guilty and may sometimes have outbursts of anger or irritability. These internalized struggles and maladaptive behaviors result in people suffering from depression to self-isolate and refuse to participate in activities they previously found to find enjoyable.

· Physical

If you or a loved one is struggling with depression, you may notice changes in one’s physical state. Due to a loss of appetite, victims of depression may struggle with body weight. However, the opposite is also possible; Victims of depression may also experience massive weight gains. These fluctations in weight may be caused by a variety of factors. For example, a loved one who used to enjoy excising may suddenly lose interest in keeping fit. Another possible symptom of depression is people resorting to unhealthy eating habits (such as overindulgence in junk food).

Other physical symptoms that may be observed in people struggling with depression include a lack of sleep or prolonged, excessive periods of sleeping. Thus, an individual struggling with depression may also complain about being fatigued all the time. This in turn can progressively lead to a lack of interest in daily activities or insomnia.

· Mental

The last category of symptoms that may be indicative of depression is mental. Here, you may notice difficulties in making decisions (even easy and routine choices) as well as difficulty concentrating. Often, this may be revealed via a deviation in one’s normal work performance and a heightened level of unproductivity. Someone in school may suffer from sudden drops in their academic performance.

Mental symptoms may also include feelings of hopelessness and guilt. A loved one struggling with depression may often voice feeling discouraged in their daily lives and feeling as though they have no control over their present circumstances. In some cases, victims of depression may voice thoughts about self-harm, death, and even suicide.

While most of these symptoms may have many other causes, grouped together, they could be indicative of depression.  That is why it is important to have a qualified therapist diagnose and help treat someone potentially struggling with depression. With the right intervention, you or your loved one can progressively heal and go on to live a happy and productive life free of depression. Here are nine self-care activities that may help with depression.

Self-care Activities to Help with Depression

#1: Sleep, Hygiene, and Exercise

Let’s get the obvious one out of the way; Maintaining a consistent sleep schedule, practicing daily hygiene, and exercising regularly are likely to improve your overall mental state. Activities such as jogging and Pilates will release feel-good endorphins into your brain, thus heightening your sense of well-being. If intense exercising feels like it’s too much right now, consider more spiritual activities such as meditation or a walk in the park.

#2: Read a New Book

When everything starts to feel redundant, it’s time to shake things up and find a new perspective. Books have a way of helping us see the world from a new angle. Whether it be wanting to learn what it’s like to be President of the United States, or how it would feel to be transported to another world, books have the power to take us to new, exciting places and consider new worldviews from the comfort of our own homes.

#3: Journal

Sometimes I just need to word vomit my thoughts to better understand what I’m feeling. Journaling is an excellent way to learn more about yourself and your personal needs. Perhaps you’re lashing out at people at work but you’re not quite sure why. Or you’re upset because that cute girl that you went on a date with didn’t call you back even though you thought you did everything right. Journaling can bring us new insights and closures into situations that currently don’t seem to make sense.

#4: Spending Time with Friends and Family

This one is tricky because it can be a double-edged sword; On the one hand, it’s nice to spend time with people who you care about and enjoy being around. But on the other hand, those feelings of elation and joy often disappear once you return home and recognize that you’re back to being alone and feeling down and hopeless. Still, there is no denying that having quality time with the people who are most important to you can bring some relief and comfort, even if it may only be temporary. And it’s always nice to be reminded that there are people out there who truly care about you.

#5: Pick Up a New Hobby  

I get it. You love watching The Office because it’s hilarious and you just need a laugh after a rough day. But maybe it’s time to test out that hobby that you’ve always been interested in. Maybe you want to practice photography learn how to bake or play that new video game that everyone’s been talking about. (I still need to get around to playing Elden Ring.) There are dozens of new hobbies to pick up and try out. If one of them doesn’t work, there’s always another to try out tomorrow. And Michael Scott and the gang will still be waiting whenever you want to see them again.

#6: Take a Class

Have you ever considered what it would be like to be a computer programmer or a fantasy author? Well now, here’s your chance. Many colleges offer exciting elective classes that don’t require years of commitment. Take a chance and sign up for a class in something that interests you. It’s a great way to have some fun, meet some new people, broaden your horizons, acquire new knowledge, and maybe test out what it would be like to work in a different career field. Who knows? Maybe that creative writing course will lead to you publishing an exciting new novel.

#7: Volunteer

A common complaint that I hear from depressed clients feeling stuck is that they don’t feel like their lives have a sense of purpose. I can relate. Big corporations are squeezing their employees dry by working them to death without providing any sort of recognition or praise. It’s no wonder that so many people feel that their lives have no meaning. But that doesn’t have to be you. There are plenty of places in your community that would love to have your support. Whether it be aiding dogs at the local shelter, or tutoring children at the elementary school down the street, volunteer work can be a great way to give back to people in need. Becoming part of a larger community of people who value and appreciate you can help mitigate some of those feelings of loss and isolation. 

#8: Setting Boundaries

Sometimes relationships can feel overwhelming. Perhaps your family wants you to spend your Saturday driving to Houston and spending time with your obscure relative that you barely know. Or maybe your partner is asking you to take care of her friend’s cat that you’re allergic to. When people are testing your boundaries and making you feel uncomfortable, it’s okay to push back. You can say no. Overcoming depression requires you to put yourself first above everything and everyone else, even if that means some people might be angry at you for not catering to their every whim. It’s time to start taking care of yourself. 

#9: Reach Out to a Therapist

Picking up a new hobby, spending time with friends and family, and setting boundaries will likely only get you so far in battling your depression. When you feel like you’ve hit a wall that’s impossible to overcome, it’s time to consider reaching out to a professional for help.

I have extensive PhD-level training in helping individuals overcome feelings of depression and start living life once again.

At Coltharp Counseling, I will teach you how to come out on the other side feeling confident and self-assured that you will be able to handle any obstacle that life throws at you.

Click on the link below to schedule a free 15-minute consultation so we can talk more about what you need and how I can help.