Self-Care Tips For When You’re Depressed Or Anxious
If you’re experiencing anxiety disorder-related symptoms or depression, self-care can be a powerful way to help yourself when you need relief.
Anxiety and depression can be very challenging to cope with—not only can the symptoms rob you of your energy and motivation—but they can also create endless negative thought patterns that can wear you down.
They are also two of the most common mental health disorders currently recognized by the Centers for Disease Control and Prevention (CDC). For example, from August 2020 to February 2021, the percentage of adults with recent symptoms of an anxiety or depressive disorder quantified by the agency was 41.5%. There could very likely be higher occurrence rates due to the number of possible cases that may go unreported.
Seeking professional treatment such as therapy and/or medication can be important for individuals experiencing anxiety disorders or depression. If you’re looking for additional ways to support your own mental health at home, practicing self-care may also be helpful. Read on to learn more about techniques you can try today.
What is self-care?
Essentially, self-care can ultimately support your well-being.
In our busy world, self-care can be something many of us overlook or fail to make time for. Why? Simply put, our attention might be pulled in many directions as we meet multiple demands. All too often we might focus on the needs of others while forgetting we have our own. As a result, when we go too long without self-care, we may become overwhelmed and even experience burnout.
Some people believe the misconception that practicing self-care is lazy or selfish—but self-care is generally neither of these things.
Think about it this way: even to meet the needs of everyone else, you have to meet your needs first. When you try to give from a source that's depleted, very little can go to others. Self-care is also not something that only some people can enjoy, in most cases. For example, self-care doesn’t have to mean spending a lot of money on a luxury spa weekend. Many forms of self-care are completely free and can be done on your own schedule in even a few minutes.
We do want to note: If you are living with anxiety disorder-related symptoms or depression, self-care can be a very important part of your treatment plan—but it is not generally a substitute for advice or treatment from a licensed mental health professional or medical professional. You may consider seeking mental health care so that you can get the treatment that’s right for you. Visiting with a licensed mental health provider or with your primary care physician can be an important first step in your journey to symptom management and healing.
Self-care tips
Practicing self-care for depression, anxiety, or related forms of mental illness (e.g., bipolar disorder) can help you take time out of your day to provide yourself with compassion. Through self-care, you can alleviate anxiety and depression symptoms while tending to your emotional, physical, and mental health. Everyone can practice self-care in their own way. What works for one person may or may not work for someone else, though. You can discover the right type of self-care for you through a process of trial and error and understanding how different forms of it make you feel.
If the idea of self-care is new to you or you haven't practiced it in some time, it might be hard to know where to start. There are many types of self-care—so if you're feeling stuck, you may consider trying some of these popular options that can contribute to your well-being.
1. Take a warm bath
Many people find warm baths comforting. For added relaxation, you can add essential oils or bubbles to your water. Feel free to dim the lights and put on some gentle music as you prepare your soak.
Warm baths can also be great places for meditation. Shutting out the world for a short time might be enough to quiet worried thoughts and uplift the spirit. It can also help calm you and prepare you for better sleep.
2. Get plenty of sleep (or take a nap)
Lack of sleep can make symptoms of anxiety disorders and depression worse. Practicing good sleep hygiene can be a great form of self-care to possibly combat this.
Not sure where to start? Try to relax before bed, limit alcohol intake, make the bedroom dark and cool and avoid screens and blue light. Going to bed at a regular time and getting up at a regular time each day can also be helpful.
When you need to recharge during the day, you can also try taking a 15-to-20-minute nap. Power naps like these may make you more alert and boost your energy. Just remember that napping too much can interfere with restful sleep at night, so you might consider trying to keep your nap short.
3. Journal
Journaling can be a simple way to release your emotions. When you put your thoughts on paper, you can release them from your mind and may be able to see things from a new perspective.
If writing your thoughts down is difficult, that is okay. There are many alternative types of journaling you can try, including bullet lists, art journals, and mind mapping.
Gratitude journaling can also be particularly helpful for boosting positive thinking. You might also try jotting down just a few of your positive qualities each day, which can be self-affirming.
4. Spend time with friends or family
Although it can be common for anxiety disorders and depression to make you feel like you would rather be alone, social connections can be important to maintain.
To take this step, you might try taking some time out of your day to catch up with a friend or family over coffee or dinner. If you can't meet up face-to-face, you can always give them a call. Services like FaceTime and Skype can be great alternatives to chat with friends who are far away, too.
5. Look at pictures
Some people find that looking at old pictures or scrapbooks can be a rejuvenating activity. Reminiscing about fun memories, laughing at fashion from days past, or seeing old, happy pictures of friends or family can be a feel-good experience. If your pictures are digital, you could make a slide show for yourself and even send it to friends and loved ones.
6. Take a day off
On days when anxiety disorders and depression-related symptoms feel overwhelming to face, you may consider taking a day off from work or school if possible. Many people need a mental health day from time to time. However, if you find that you seem to need much longer than a day to feel better, you might consider talking with your doctor. An increased lack of interest in going out might point to a change in your mental or physical health.
7. Listen to music
Music can help connect you to your emotions and process those that are difficult. In fact, studies show that listening to music can lower blood pressure and improve mood, which can offer relief if you’re dealing with negative or anxious emotions. To try this technique, you might try creating a self-care playlist made up of songs that help you the most.
8. Meditate
Meditation is one of the most commonly recommended forms of self-care for many. It can be done anywhere and can take as long or as little time as you want. If you aren't sure how to get started or if you’re thinking that you don’t know how to meditate, there are many free resources available online to help you. You might also begin by clearing your mind and redirecting your energy to inner quiet and peace.
9. Go outside
Outdoor activities are also popular self-care options for many, and there are many ways to get outside. If you prefer low-key activities, you can try hiking, fishing, or relaxing in the sun at a lake or beach. If you prefer more adventure, you might consider kayaking or skiing. Even simply walking outside to get fresh air might be enough to help your mood.
10. Create art
Art can be a powerful form of self-care for some people. You might think about your favorite artist or get inspiration from art around you and try to create your own. You might also experiment with different mediums until you find a style that is right for you.
Doing a creative project can help you stay in the moment, which can be effective for reducing anxiety disorder-related symptoms and taking your mind off of negative thoughts.
Talk to an online therapist
While talk therapy can be a form of treatment for anxiety disorders and depression that happens over time, it can also be seen as a form of self-care.
When you're dealing with intense nervousness or depression, it may be helpful to be able to reach out to your therapist in those particularly low moments—rather than waiting until your next appointment to reach out for help.
With online therapy through BetterHelp, you can use in-app messaging to do just that, and your therapist will respond as soon as they can.
Is online therapy effective?
Research has found information that suggests that online therapy can be an effective treatment option for individuals living with anxiety disorders and depression. One such study of an online cognitive behavioral therapy program concluded that its results showed that “effective treatment for anxiety and depression can be delivered online to large numbers of patients.”
Takeaway
How do people with depression take care of themselves?
Self-care can be an important aspect of managing depression symptoms. Self-care means different things to different people, but it can include:
- Eating a nutritious, balanced diet
- Ensuring you take care of basic hygiene, like brushing your teeth and washing your face
- Trying to get enough sleep by establishing a consistent bedtime routine
- Spending time outdoors each day
- Journaling, which may include a gratitude journal, mood diary, or symptom tracker
- Avoiding the use of recreational drugs
- Attending support groups or making time for social events
- Practicing mindfulness, meditation, or yoga
- Taking some long, deep breaths
- Reframing negative self-talk
- Volunteering for something you care about, or picking up a new hobby
- Getting some physical activity or exercise each day, especially when you’re feeling low, which may entail anything from a long run to a walk around the block
While self-care can help many people manage their symptoms, it’s not enough for everyone. You may want to consider speaking with a licensed therapist, and people with moderate to severe depression often benefit from antidepressant medications, which your primary care practitioner or psychiatrist may prescribe.
What are skill-building activities for depression?
Skill-building activities including any activities that aim to improve specific skill sets. They’re often used to help adults manage depression and anxiety symptoms. Skill-building programs, like MINDBODYSTRONG, are shown to increase healthy lifestyle behaviors and reduce the rates of depression. These activities include:
- Building awareness of patterns and cycles, which may include activities such as mood journaling or discussions
- Adopting strategies (such as spending time outside, staying physically active, reducing phone use, or practicing mindfulness) that improve mood
- Developing a toolkit for challenging or reframing negative thought patterns and feelings
If you experience depression, you may find that these skills can improve your ability to function in daily life, limit the severity of depressive episodes, and increase your self-confidence, self-compassion, and self-awareness.
Why do people with depression stop taking care of themselves?
If you’ve had depression at some point in your life, you’re likely familiar with the sense of hopelessness, intense fatigue, low motivation, and emotional blunting (flat affect) that can be symptomatic of depression. These symptoms can make personal hygiene–such as changing your clothes, taking a shower, brushing your teeth–difficult to maintain. According to a 2022 study published in Health and Social Care in the Community, grooming and personal hygiene are some of the most common functional impairments for people with depression.
Is it hard for people with depression to take care of themselves?
Many people with depression find self-care very difficult to maintain, especially if they’re experiencing symptoms like low mood, lack of motivation, fatigue, insomnia, or a sense of worthlessness. If you’re experiencing a bout of depression and don’t have the energy to take care of your personal hygiene, consider ways you could adapt these routines. For example:
- If you cannot muster the energy to brush your teeth, consider using mouthwash. You could also try flossing in bed, dry-brushing your teeth in bed, or brushing for less than the recommended two minutes.
- Use dry shampoo and/or wash your face if taking a shower seems impossible.
- Try doing small loads of “essential” laundry (like sheets, underwear, and a few comfortable clothes) if you can’t do a big load of laundry. You could also try splitting laundry duties up between multiple days (for example: wash and dry laundry on one day, fold clothes the next day, and put clothes away on the third day). If that’s too much, you could skip doing laundry and use an antimicrobial fabric spray.
- Ask your loved ones if they can help with some basics for a while, like grocery shopping, prepping meals, or folding laundry. If not, consider whether you’re financially able to hire someone to clean for you every so often.
Why am I struggling to take care of myself?
Many people find it difficult to prioritize self-care. This commonly happens for people with caretaking responsibilities, busy workloads, misconceptions that self-care is selfish, and those experiencing periods of low mental health or mental disorders (like depression, sensory processing disorders, or anxiety). Other people believe that self-care is reserved for those who can afford an elaborate 12-step face routine, bath bombs, or expensive candles. However, simple self-care routines like these can be a proactive way to love yourself, check in with your feelings, and recharge your batteries:
- Go on a brisk walk around your neighborhood
- Cook a nourishing meal
- Practice staying in the present moment while you take a shower
- Do something creative, like writing a poem or sketching a beloved pet
- Use mealtimes as an opportunity to connect with loved ones
- Try a five-minute yoga or breathing routine
- Read a few pages of a book before bed
- Give yourself space to process and recover from daily stressors, perhaps by talking it through with a friend or journaling about your feelings
If you’re finding it extremely difficult to complete basic personal hygiene tasks, like brushing your teeth or taking a shower, you might want to consider temporarily adjusting these routines. For example, you might brush your teeth for less time or use a mouthwash instead. When self-care seems impossible, it may also indicate a mental health challenge. It’s a good idea to discuss your symptoms with a licensed professional, confide in a close friend, or ask a loved one to help you manage some daily responsibilities.
How do you get out of a mental slump?
Many people experience mental slumps–periods of irritability, low motivation, anxiety, or depression–from time to time. When left unaddressed, mental slumps have a tendency to become cyclical or self-perpetuating, making them harder to break the longer they persist. However, the following strategies may help you get out of a slump more quickly:
- Remind yourself that everyone needs a break sometimes, and that self-care is not selfishness
- Get some activity (like going for a walk or a bike ride) when you’re feeling overwhelmed
- If it’s been a while since you’ve had a break, consider whether you may be able to take a personal day away from work
- Acknowledge that your feelings are valid and try to avoid passing judgment on yourself for them
- Remember that you won’t be in this mental slump forever
- Communicate your feelings with loved ones
- Reduce stress with a meditation or mindfulness session
- Declutter your space, which may help you feel less overwhelmed
- Take things one step at a time
- Develop a bedtime routine you can stick to
- Find others who relate to your experience by joining a support group
Many people experiencing a depressive slump find it difficult to stay motivated or find the energy to proactively address their feelings. If you’re experiencing symptoms that interfere with daily activities or do not respond to self-help strategies, it’s a good idea to reach out to a licensed therapist.
What are fun activities for adults with depression?
There are endless activities that can be fun for someone with depression, depending on your personal interests and passions. If you’re having a hard time thinking of some fun activities to try, check out this list:
- Walk around your neighborhood or go for a hike on a nearby trail
- Start an art project, such as drawing your favorite houseplant, painting a landscape scene, making a bracelet, or embroidering a t-shirt
- Listen to a new type of music or find a new podcast you enjoy
- Set out a birdfeeder and start birdwatching
- Volunteer for a cause you care about
- Try a reading challenge, like the Alphabet Soup Reading Challenge or the 52 Book Club, or consider reading at the public library or a nearby park
- Write a short story or poem
- Ride your bike to your favorite bakery
- Build a raised garden bed to plant some native flowers or an edible garden
- Attend a free yoga event (consider inviting a friend along with you)
- Ask a loved one to have dinner together or watch a movie
- Try journaling at a coffee shop
- Pick up a new hobby, like cycling, sewing, playing an instrument, or dancing
What are low-effort activities for depression?
If you’ve been diagnosed with depression, you’re likely familiar with symptoms like fatigue, lack of energy, and low motivation. During these periods, it can be very challenging to complete daily activities–like eating, working, or showering–let alone more energy-intensive activities. Here are a few low-effort activities to enjoy when you’re experiencing an episode of depression:
- Pop some popcorn in the microwave and pick a movie for an at-home movie night
- Listen to your favorite album from start to finish
- Call someone you care about to catch up
- Go for a short walk
- Draw something you love, like your favorite vacation spot, or your childhood pet
- Invite a friend to a yoga or stretching class
- Cook a simple meal you enjoy
- Listen to an audiobook
- Go for a leisurely bike ride
- Write a poem about something you’re grateful for
- Close your eyes for a few minutes and focus on taking slow, deep breaths
- Complete a manageable house chore, like vacuuming, taking out the trash, or unloading the dishwasher
- Watch a funny television show, or consider going to watch some stand-up with a friend if you have the energy
- Do something for someone else, like baking them some brownies from a box mix, or volunteering for a local organization you care about
- Pick out some colorful outfits to wear this week
- Visit a local art museum
- Have a cup of tea at your favorite coffee shop
- Stop in at your local farmer's market for some fresh produce
What activities are good for anxiety and depression?
Many activities can be helpful for anxiety and depression, especially if they help you do the following:
- Establish a consistent routine: Things like reading before bed or stretching in the morning may help you establish a routine for your day.
- Connect with others: Internalizing disorders, like depression and anxiety, can make it easy to become socially withdrawn. Exercise classes, art classes, cooking classes, family barbeques, social events, or volunteering can be ways to make new friends, stay close to people you care about, and give back to your community.
- Engage your creative side: Creativity is known to reduce stress and depression. Reading, writing, working on art projects, and cooking a new meal can improve focus, mood, and relaxation.
- Stay physically active: Gardening, walking the dog, playing tag with your children, or cleaning the house are all ways to get some physical activity. You could also try joining an exercise class, jogging with your spouse, or attending a group hike to get exercise while simultaneously socializing.
Why do people with depression need routine?
Routines can take an overwhelming list of tasks and goals and break them down into manageable steps. For example, you may break your day down into the following routines:
- Morning: Wake up at 7 a.m., eat breakfast, brush teeth, meet a friend to exercise in the park, shower, and commute to work.
- Work: Start work at 9 a.m., break for lunch and a short walk at noon, and then work until 5:30 p.m.
- Evening: Cook dinner at 6:00 p.m., eat dinner, tidy up while listening to your favorite podcast, and journal, and begin your bedtime routine.
Routines can be a helpful way to fit exercise, self-reflection, social activities, and other things you value into a busy day. Some people also find that a routine helps them stay focused and reduce their anxiety. However, it’s important to remind yourself that not every day will be perfect or go according to plan.
- Previous Article
- Next Article