If you’re struggling with depression it can be really hard to practice self-care. Feeling unmotivated, unwanted, or unimportant certainly doesn’t help with taking care of yourself.

But why is self-care so important?

It’s because, if nothing else, it’s a reminder that you do matter and that you do have some agency over your life. Plus, doing something positive for yourself will help with overcoming depression in the long run.

However, you don’t have to make giant leaps to experience the benefit of self-care for depression.

Here are a few ideas to nourish yourself emotionally, physically, and spiritually.

Emotionally Nourishing Yourself

First, emotionally nourishing yourself when you're depressed doesn't have to be difficult. There are a few simple things you can do daily to cherish and nurture positive feelings.

For example:

• Doing something that gives you joy (because you deserve to be joyful!)

• Surround yourself with supportive people

• Find someone who is open-minded and a good listener

• Try to see the “glass as half-full”

Remember, you don’t have to make a 180-degree change in your personality or throw your whole life upside down. Taking small steps and consistently trying something different will pay off in the long run for coping with depression in a positive way.

Supporting Yourself Physically

There is definitely a connection between our physical and emotional well-being. While this may look different for every person, there are some common themes.

Moving Your Body

Whether it’s participating in sports, going to the gym, or simply walking, it’s been shown that physical activity matters. This is especially true if you have depression.

Keep in mind you don’t have to be a “ripped” athlete to reap the benefits of physical activity. Just taking a brisk walk daily can really help.

Sleep

Getting enough quality sleep every night is also critical if you have depression. If you are depressed, you might stay up all night and sleep all day. You feel grumpy, tired, and sluggish.

Lack of sleep makes it much more difficult to deal with stress or think critically. That’s why you should get eight hours of sleep every night. Practice sleep hygiene techniques to support healthy sleep. For instance, have a nightly routine that prepares you for bed so you can sleep soundly.

Diet

What you eat often gets booted to the sideline when you are depressed. The result is that your body doesn’t get the nutrition it needs. This would be problematic in the best of times, but it's definitely not helpful when you are depressed.

Eat healthy foods and avoid consuming too much “junk food,” which only has empty calories. Also, be aware of the reasons why you eat. Is it to feed yourself or to cope with stress or negativity?

Creating a Spiritual Connection

The role of spirituality in nourishing yourself can often be overlooked when struggling with depression. Generally, spirituality is associated with formal religion. For some, being a part of a faith group can be useful for self-care. Though, many others might not connect with a particular faith at all.

Even if that's your case, you can still promote spirituality for yourself. Think of spirituality less of belief in God or a formal religion and more as something that allows you to think outside of yourself and creating a connection to a larger world.

For example:

• Spending time in nature

• Belonging to a club or organization

• Volunteering for those in need

• Reassuring and affirming

If you think about it for a moment, there are perhaps many opportunities in your life and community in which you can build a spiritual connection.

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When you’re depressed, it’s critical that you nourish yourself in order to adequately cope. As mentioned before, you don’t have to take giant leaps. Rather, small positive steps in the right direction will often be more effective.

However, if you have tried different things and you are still struggling to cope, don’t hesitate to reach out for professional help. I'm a therapist with years of experience in depression treatment. Please, contact me.

If you need immediate and critical support, contact the National Suicide Prevention Lifeline at 1-800-273-8255.