Practicing Self-Love and Self-Care During a Depressive Episode

Have you heard the phrase “self-love” lately? Self-love encompasses a profound acceptance and nurturing of oneself, embracing both strengths and vulnerabilities with compassion and kindness. It involves recognizing one's worthiness of care and respect, regardless of external validation or societal standards. Engaging in self-love practices involves prioritizing activities and thoughts that promote personal growth, emotional resilience, and inner peace. It's about setting boundaries, honoring one's needs, and cultivating a sense of authenticity and self-acceptance.

However, how can you practice self-love when you’re in a depressive episode? During depressive episodes, self-love can feel nearly impossible as the darkness of depression often distorts one's self-perception, leading to feelings of unworthiness and inadequacy. The overwhelming sense of hopelessness and fatigue can make it challenging to engage in activities that nurture self-esteem and well-being, further exacerbating feelings of self-doubt and self-criticism. 

Looking for ways to maintain self-love in between your depression therapy sessions? Check out four ways to practice self-love and self-care during a depressive episode below.

Strategy #1: Cultivate Positive Self-Talk

Cultivating positive self-talk involves consciously replacing self-critical or negative thoughts with compassionate and affirming statements to foster a more supportive inner dialogue. To help develop positive self-talk, try the following:

1. Challenge negative thoughts by replacing them with compassionate and affirming statements, such as "I am doing the best I can" or "I am worthy of love and understanding."

2. Keep a journal to record moments of self-compassion and achievements, allowing yourself to celebrate even small victories and moments of progress.

3. Surround yourself with positive affirmations by creating a list of uplifting quotes or mantras to repeat to yourself daily, reinforcing a sense of self-worth and resilience.
   

Strategy #2: Prioritize Basic Self-Care:

Prioritizing basic self-care entails ensuring one's fundamental needs such as nutrition, hydration, and rest are met, recognizing the importance of nurturing physical well-being as an act of self-love. To help keep your basic self-care intact, try the following:

1. Ensure you're meeting your basic needs by maintaining a balanced diet, staying hydrated, and getting enough rest, recognizing that taking care of your physical health is an act of self-love.

1. Engage in activities that bring you comfort and relaxation, whether it's taking a warm bath, listening to soothing music, or spending time in nature, allowing yourself to recharge and rejuvenate.

2. Set boundaries with others and learn to say no to additional responsibilities or commitments that may overwhelm you, prioritizing your mental and emotional well-being above all else.

Strategy #3: Engage in Nourishing Activities:

While depression makes it difficult to have enough motivation and/or energy to pursue our hobbies, we can still make an effort to do low-energy, comforting activities to keep us active and stimulated. Try the following:

1. Pursue hobbies or activities that bring you joy and fulfillment, whether it's painting, cooking, or practicing a musical instrument, allowing yourself to explore your passions and express your creativity.

2. Spend quality time with loved ones who offer support and understanding, whether it's having a heartfelt conversation with a friend or enjoying a movie night with family, fostering connections that uplift and nourish your soul.

3. Practice self-compassion by treating yourself with kindness and forgiveness, acknowledging that setbacks and challenges are a natural part of life and reframing them as opportunities for growth and self-discovery.

Strategy #4: Seek Professional Support:

Finding someone that specializes in depression therapy can be a great way to learn new skills and to have someone ensure you’re setting goals for self-care. To seek professional support, you can: 

1. Reach out to a therapist or counselor who specializes in depression therapy, recognizing that seeking help is a courageous act of self-love and a vital step towards healing.

2. Explore different therapeutic modalities, such as cognitive-behavioral therapy (CBT) or mindfulness-based techniques, to develop coping strategies and tools for managing depressive symptoms.

3. Consider medication as an option if recommended by a healthcare professional, understanding that it can be a valuable part of a comprehensive treatment plan and a way to support your mental health journey.

In conclusion, using positive self-talk, engaging in low energy activities, maintaining your hygiene and self-care routines, and seeking professional support are four ways to improve your sleep patterns in winter. If you need to talk to someone, we’re here for you. At My Time Counseling, we specialize in depression therapy. Reach out to us today to see what we’re about!