Five Daily Habits That Will Support Depression Recovery
Depression impacts millions of people. An estimated 21 million adults and 5 million adolescents aged 12-17 in the United States have experienced at least one episode of major depression (NIMH, 2021). Experiencing the grueling pain of depression can be exhausting; it takes a lot of time, energy, and hard work to get out of it. Sometimes people feel stuck in it, and sometimes when people are able to work through it, the fear of it returning looms over them. There are habits you can add to your daily routine to support depression recovery, as well as keep it at bay when it starts to creep back in.
How to Cope with Depression
Here are five key habits to build for healthy management of your depression.
Begin building a morning routine
Starting your day consistently sets yourself up for success. Your morning routine can be as simple or complex as you want it to be. When you do the same thing over and over again, not only does it create a habit, it also helps you build mastery towards the habit. The more you practice it, the easier it is to do.
A morning routine could look like…
Drink a glass of water
Do some stretching/exercise
Make a nourishing breakfast
Take a shower
Get dressed and ready
Create your schedule for the day
Say a positive affirmation
Spend time outside regularly
When people connect with nature, it can improve their mood, reduce stress, and provide a place to ground themselves. For many people, spending time outside other than traveling from one place to another is a rare occurrence. There are many ways to enjoy nature without dedicating a large amount of time to it. Here are some ways to fit it into your day:
Take a short walk on your lunch break at work, even just for 5 minutes
Walk more places (work, grocery store, school, etc.) if they feel close enough to you
Park a little farther away from your destination so you can spend a little more time outside
Take your pet for a walk
Dedicate a few minutes every day to going outside to do some stretching, looking at the trees, or watching the sunrise/sunset
With more than a few minutes, you have several more options available:
Hiking
Gardening
Reading a book outside
Birdwatching
Cloud gazing
Going for a picnic
Foraging
Have a consistent sleep schedule
Most people know that sleep is vital, but it still isn’t prioritized. Sleep is when the brain and body recover. Muscles recover, bodily functions slow down, and the brain processes memories. For adults and adolescents, it’s best to get 7-9 hours every night. This might seem like a difficult task, but when you make the time to get rest, you will notice a difference in both your physical and mental wellbeing. All parts of the body are connected; when you take care of one part, all parts can benefit.
Stay connected
When depression hits, it often can make people isolate themselves. The best way to combat this is to make it a habit to engage with others on a regular basis. This can mean daily or a few times a week, whichever is accessible to you. Reaching out to people can be hard, but having a strong support system can ease the burden. It can be a text, a call, a visit in-person, a direct message over social media, or even a handwritten letter. Humans are social creatures and benefit from engaging with each other. However you like to interact, try adding more of it into your life.
Engage in hobbies
Practicing hobbies has a positive effect on mental wellbeing. Oftentimes, people get caught up in school, work, and other obligations and seldom have time for their own interests. When people add hobbies into their lives, they can drastically improve mood and overall brain health. Think about the last time you engaged in one of your hobbies; if you’re struggling to remember the last time, it’s been too long! A hobby can be anything creative, athletic, or intellectual that you do in your free time. They can reduce stress, improve mood, and (depending on the hobby) improve your social life. Also, you don’t have to engage in them every day if you don’t have the time. Practicing hobbies a few times a week will still benefit you.
Looking for Further Professional Support?
At Reset Brain and Body, we offer integrative therapy to ensure our clients receive holistic care that take into account the many layered factors that impact their mental health. Our therapists can help you explore depression management skills and tools that align with your unique needs. If you're ready to work with someone who can offer intention, compassion, and clarity—we’re here to support you.
Contact us today to learn more.
