Self-Care Activities for Anxiety and Depression

For anyone with anxiety or depression, and the two often accompany each other, self-
care is not a luxury. Self-care is a necessity, but symptoms like fatigue, despair, 
negative thinking, and irritability make it difficult to define needs, not to mention take 
care of them. A few simple, although not easy, steps make it easier for depressed or 
anxious people to stay emotionally and physically healthy,

Small Steps

Scientific research has shown that depression impairs executive functioning skills, 
lowering a person's ability to solve problems or make decisions. This makes it harder to 
control emotions, focus attention, or plan ahead. It also affects willpower, insight, and 
memory. Just planning a self-care strategy is difficult, not to mention practicing it. 
People are most successful when they start with manageable steps and gradually 
increasing them as confidence builds. The brain gradually builds new neural pathways, 
and functioning skills return as depression lifts.

Routine

Depressed people often have trouble sleeping at night and wake up tired and 
unmotivated. One of the best ways to get things back on an even keel is to have a 
routine. Going to sleep and waking up at the same time every day and having 
previously planned activities makes it easier to start the morning. 

Exercise

Medical and anecdotal evidence shows the importance of exercise in the fight for good 
mental health. According to experts at Harvard Medical School, exercise may work as 
well as anti-depressants for some people, although they do not recommend exercise 
alone in cases of major depression. Exercise is a lifelong endeavor, not a quick fix, and 
it may take several weeks to see results. The key is starting gradually and finding an 
activity that is fun. 

Diet

The choice of foods can have a positive or negative effect on mental health. While there 
is no plan that is right for everybody or no one diet that specifically addresses the issues 
of anxiety and depression, diet plays a role. Antioxidants fight cell damage, proteins 
enhance alertness, and complex carbohydrates have a calming effect. Studies have 
shown that Vitamin D is especially good for people with seasonal affective disorder, and 
foods with selenium can improve mood. Low levels of Omega-3, found in nuts, seeds, 
and fatty fish, have also been associated with depression. 

Balance

Although traditions vary according to religious and cultural backgrounds, all recognize in 
some way the connection of the mind, body, and spirit. The value of daily practices like 
prayer, mindfulness, martial arts, meditation, or yoga as part of an integrated wellness 
routine is now an accepted part of mainstream medicine. Other self-soothing activities 
include listening to music, engaging creativity, keeping a gratefulness journal, enjoying 
a warm bath, or enjoying time in nature. Being involved with other people is crucial, and 
support groups play that role for many people.

Counseling and medication should never be ruled out, especially in severe or long-
lasting cases of depression or anxiety. Even then, professional help is most effective 
when combined with effective self-care. Asking for help is always a sign of strength.

