Five Ways to Practice Self Care, without leaving your bed

Depression sucks. It’s a soul-sucking monster that can take up your entire life and prevent you from doing the things that you love. It isn’t easily visible to everyone and many people try to hide it from others for various societal and personal reasons. Hiding it, trying to act “normal,” or like nothing is wrong can be soul-sucking. It creates a cycle of wake-up, ]do the people-things, go home, sleep. Start again. This makes it difficult to break because there just is not enough energy to do anything more.

There is a lot of great advice about getting out of a depressive state, but most of the ideas require getting out of bed first and that just isn’t always possible. There are things that you can do from the safety and warmth of your covers that can help you start to feel more like yourself.   

Journaling

​There are many different ways that you can do this, depending on who you are. I like words, so journaling to me is getting all of my thoughts out of my brain and on paper. People who like to draw may create some pictures to express their current state of mind. Don’t have paper? Download a journaling app on your phone or write a draft version of an email. The point is to get it out somewhere. You don't have to save it and it doesn't have to perfect. No one else will read it unless you want them to. If you suffer from the fear of ruining a blank canvas, doodle something silly first, it can relieve the pressure.

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​Breathe

Taking some deep breaths can help in lots of ways. It is a sign to your body that you are not actively in danger. Slowly breath in through your nose for 4 counts, hold for 4 counts, release through your mouth for 4 counts, and hold again for 4 counts. If you want, pair it with a mantra that makes sense to you. If you can’t think of something, using a generic one like “I am enough” or “I am worthy” can work. ​

​Listen to some sad music

Find that play list full of the songs that speak to you and your current state of mind. Turn it up and sob along. Crying can help you to release endorphins and oxytocin. Listening to music can also help you to reduce your depressive symptoms. Sing along with the band and really feel those feels. Then, search for something with higher energy that can improve your mood so you want to get out of bed. ​

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Find a way to laugh

We know that laughter can help you with your serotonin release. Ask your friends to send you a funny picture. Watch a movie that you know will make you giggle. Search for funny cat videos. Look up goofy memes. Laughter is truly medicine in this case. ​

Help a cause you believe in

Research a cause that you can get behind and find out how you can help them. Donating from your bed can help your self-esteem and can make a difference for that organization. Understandably, this isn’t for everyone. Lack of money is a common cause of depression and even $5 may be out of reach for some. You can always spread awareness by sharing on social media or find other ways to make a difference from afar. Helping others to help yourself isn’t selfish. The reason why you are helping doesn’t matter, only that you are doing it.


These tips are just the start of the process. If you can give yourself the energy to get out of the bed, you can then work on taking it to the next level. Depression isn't something that you can "cure," but it is something that is within your means to control. 

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The tips above are for people who are experiencing a minor depressive state. Major Depressive Disorder is different and should be treated by a professional. Nothing listed here is designed to be a cure for depression and it shouldn’t be viewed as medical advice. I’m not a doctor or a therapist. If you feel as though you need more help, utilize the resources below. Don’t suffer in silence: 
​https://www.samhsa.gov/
https://suicidepreventionlifeline.org/
https://www.veteranscrisisline.net/

Photo Credits:
Photo by Kristin Vogt: https://www.pexels.com/photo/white-bed-linen-57686/
​Photo by Jessica Lewis Creative: https://www.pexels.com/photo/white-notebook-and-pen-606539/
​Photo by Pixabay: https://www.pexels.com/photo/close-up-view-of-earphones-248510/
​Photo by Liza Summer: https://www.pexels.com/photo/crop-anonymous-person-showing-donation-box-6348119/
​Photo by Anna Shvets: https://www.pexels.com/photo/young-positive-woman-with-many-stickers-on-face-3851309/