Depression can make even the simplest self-care tasks feel overwhelming. It’s important to approach self-care with compassion, acknowledging that small steps can create meaningful change over time. While therapy and medication can be critical parts of treatment, incorporating intentional self-care strategies can also support your mental health. Here are five evidence-based self-care tips to help manage depression:

1. Establish a Routine

One of the most challenging symptoms of depression is the lack of motivation or energy to follow through with daily activities. Research shows that creating and maintaining a daily routine can help improve mood, give a sense of structure, and reduce the feeling of aimlessness that often accompanies depression.

• How to start: Begin by setting small, achievable goals. This could be as simple as waking up at the same time each day, getting dressed, or preparing a healthy meal. Having a routine gives your day purpose and can create a sense of accomplishment, which is important in counteracting feelings of hopelessness.

  
  

2. Engage in Physical Activity

Physical activity has been shown to have a significant positive impact on mood and is often recommended as a complementary treatment for depression. Regular exercise can help reduce symptoms by increasing the production of endorphins, the brain's natural mood lifters.

• How to start: If you’re feeling low on energy, aim for small bursts of movement. A 10-minute walk, gentle stretching, or even light yoga can make a difference. Over time, these small actions can help improve your energy levels and overall mood. The key is consistency. 

  
  

3. Prioritize Sleep

Depression can severely impact sleep, whether it’s trouble falling asleep, staying asleep, or feeling constantly tired. Poor sleep can exacerbate depression, so establishing a healthy sleep routine is crucial.

• How to start: Focus on creating a consistent bedtime routine. Avoid screens at least an hour before bed, try relaxation techniques like deep breathing or reading, and aim to go to bed and wake up at the same time each day. 

  
  

4. Practice Mindfulness

Mindfulness-based therapies, such as Mindfulness-Based Cognitive Therapy (MBCT), have been shown to reduce depression symptoms and prevent relapse. Mindfulness encourages staying present in the moment, which can help you manage negative thought patterns that often accompany depression.

• How to start: Begin with small, daily mindfulness practices. This could be as simple as focusing on your breath for a few minutes or practicing a body scan to notice areas of tension. Apps like Calm or Headspace offer guided mindfulness practices that can be particularly helpful when you're feeling overwhelmed.

  
  

5. Stay Connected to Others

Depression can lead to social withdrawal, which can create feelings of isolation and loneliness. However, research shows that maintaining connections with others is an important protective factor in managing depression.

• How to start: Reaching out may feel difficult, so start with small steps. A text, a phone call, or spending time with a trusted friend can be helpful. You don’t have to talk about how you’re feeling if that seems too hard; simply being with others and feeling supported can make a difference.

  
  

Be Kind to Yourself

Remember, self-care doesn’t have to be perfect. On difficult days, the smallest steps still count. Depression can make even these manageable steps feel monumental, so approach them with patience and self-compassion. If you find that self-care alone isn’t enough, consider reaching out to a mental health professional who can provide additional support and guidance.

Here at Creative Therapy Consultants in Kelowna, our counsellors offer in-person and virtual sessions to help offer support and guidance through challenging times. 

By incorporating these evidence-based practices into your life, you’re taking important steps toward managing depression and promoting your well-being. Small changes can lead to big improvements over time, so honor each effort you make toward feeling better.

Claire DeWitt, MA, BSc | Canadian Certified Counsellor 

Serving Kelowna and the Central Okanagan Area

Counselling Kelowna