by rachelthemuse | Aug 1, 2019 | Depression, Mental Health, Motivation, Self-care
Everyone has times in their life when they feel depressed, but clinical depression is more prolonged and intense than just having a sad day once in a while. When you are in a depressive state, it can be a challenge to get out of, even when you’re tired of feeling bad all the time.
Most therapists and other helping people will encourage you to focus on positive experiences, thoughts, and people to help you get out of that depressive state and back to feeling good. However, it’s also helpful to think about some of the things that you can cut out of your life that might be contributing to your depression and making you feel worse. It can be hard to get motivated to do the all the self-care you’re supposed to be doing when you’re in the midst of an intense depressive state.
Cutting some things out instead of adding more to your to-do list can be one strategy to combat depression and start to feel better, so that you actually have the energy to take care of yourself. Here are some things that you can safely ditch when you’re feeling depressed so that you have more time and energy to focus on yourself and get to feeling better:
1: Social Media
We all know that social media can be a place of comparison and drama when it’s not being used properly. When you’re feeling depressed, social media can sometimes contribute to you feeling worse, especially if you get trapped into thinking that everyone’s lives seem better than yours or that other people seem to be happy and thriving while you’re not.
In reality, some people are putting their best faces, experiences, and attitudes forward on social media and not necessarily the full picture of their daily struggles. Others might be constantly posting negativity, berating each other publicly, or starting arguments with little chance for resolution on public forums. All of this can get overwhelming as you’re scrolling through your social feeds.
While it may be tempting to surf through all of your social platforms when you’re feeling down or bored, consider temporarily checking out of your social media profiles when you’re having a depressive episode. The point is not to avoid people or the world in general, but you’ll be better off connecting with people in person who support you rather than spending too much time on social media when you’re feeling down.
2: Toxic People
Most of us know at least one toxic person, and possibly quite a few. Toxic people are the ones that either contribute to all of the negativity in the world because they have negative energy overall, or those who directly speak or act in ways that are hurtful or damaging to those around them. You probably know who the toxic people are in your life if you spend a bit of time thinking about it. It could be the person at work who is always complaining about the office or their home life, or it could be that one friend who pretends to be supportive but in reality finds ways to cut you down or dismiss your feelings whenever given the chance.
If you have a toxic person in your life, feel free to limit your contact with them or cancel any plans you might have made if you are feeling depressed and know their energy would just make things worse. This is all part of having healthy boundaries, and boundaries are part of self-care. When you’re feeling depressed, cutting out time with negative, toxic people is part of getting through that depressive episode. You don’t owe time or attention to people who negatively affect your mental health, even if they are among your friends and family.
3: Excess Clutter
Sometimes when you are feeling depressed, your physical possessions can tend to pile up and your space becomes a physical representation of how you feel inside. Think of dishes taking over the kitchen, laundry taking over the living room, and clutter taking over your whole home. The prospect of cleaning everything up seems overwhelming, and the whole mess contributes to how overwhelmed, sad, and unmotivated you feel. The best strategy when this starts to happen is to tackle one thing at a time.
When you are depressed, you probably aren’t going to feel motivated to de-clutter all of your space, so think about just picking up one thing at a time. When you walk to the bathroom, grab something to throw in the trash on the way or the laundry bin. If you go to the kitchen to get a snack, put up one or two dishes from the dishwashing machine or wash one pot in the sink. Don’t think you have to tackle it all at once, but recognize that one small bit of progress is not too overwhelming to manage, and doing one thing can create momentum. You will likely feel somewhat better when your space isn’t overwhelming you too, so just focus on small tasks, and by the end of one day you will have made some progress.
4: Negative Self- Talk & Rumination
This can be a tough one to tackle, because the nature of depression is such that your mind finds ways to remind you of the negative outlook on almost everything that is happening, and it all gets tied in with the hopelessness and loss of motivation that you are already feeling. However, ditching negative self-talk and negative rumination is one of the most powerful things that you can practice to help combat symptoms of depression.
First, you need to notice the thoughts that you are having that are negative and unhelpful. Recognize when you are engaging in thoughts patterns where you are ruminating on thoughts, people, or experiences that are not helping you to solve a problem or move past an issue. When you are having repetitive thoughts, such as “I can’t do anything right, nothing I do will make a difference, everyone thinks negative things about me…”, then you need to take control over this thought pattern.
When you recognize these negative thought patterns, write down all of the negative things you are saying to yourself, and then directly challenge those thoughts. Make an argument to yourself about why these thoughts are limiting you and make a conscious choice to change those thoughts in a more positive direction. You can enlist the help of a good friend or confident, your therapist if you have one, or you can do it yourself. But don’t let those thoughts go unchallenged, or they will take over your mental space and push you further into that depressive state.
5: Extra Obligations
We all have obligations that we have to meet in order to keep out lives on track and running smoothly. Work, school, family obligations, and other responsibilities are a part of all of our lives. Sometimes, though, you can afford to let go of some of the things you typically feel obligated to do, especially if you are someone who tends to over-commit yourself to others or take on more than you can reasonably handle. If this is a problem you have, then these extra-obligations can feel like more opportunities for failure or letting people down, and when you’re depressed, that can take on extra significance. When you are experiencing a depressive episode, however, this is a time to trim down your extra obligations and focus on getting your basic needs met.
If you have a partner that can pick up some of the slack, then enlist their help when possible. If you need to cancel plans that feel too burdensome, that’s okay, just try to be conscientious and forthright towards people that you have made commitments to. You don’t have to over-explain everything, but it’s okay to let people know that you’re not feeling well and you’re not able to meet those obligations you’ve committed to.
This is not to say that you can abandon all of your responsibilities. If you start to just check out of everything, like taking too many days off work, not taking care of your children, or abandoning tasks that need to get done like paying bills then you might find yourself suffering from consequences that will make your depression worse. This strategy is about ditching the excess stuff that you can do without, like too many social obligations or over-committing to extra projects. If you find yourself struggling to complete necessary obligations that keep your life together, then it’s time to get some professional help with your depression.
Manage Depression by Focusing on One Thing At A Time
Managing depression usually requires multiple different strategies, and sometimes it feels like a beast that is too hard to tackle all at once. You don’t have to give in to the sadness and fatigue, though. Every day and every hour is a new opportunity to try something different, and it will be worth the effort you make to feel better.
When it seems like self-care is elusive or like no matter what you do you’re still feeling bad, then try to trim down what you’re focusing on. Thinking about everything all at once can be too overwhelming, so just try to think about one strategy at a time and give yourself credit for that. Abandoning your social media scrolling in favor of a walk outside or canceling dinner plans with that toxic person in favor of some time spent journaling or calling your more positive friend who lives across the country can make a difference in how you feel at the end of the day.
by rachelthemuse | Jun 13, 2019 | Medication Management, Mental Health, Self-care
Depression can feel like an overwhelming sadness that saps the joy out of your life and prevents you from taking even small steps forward. Depression is treatable, though, and there are many ways to manage the symptoms of depression. Treatment is different for everyone, and what works for one person may not work for another. This is why it is important to have a lot of different coping methods and options for how to manage your depression.
Unfortunately, many people suffer through depression without the support or resources they need to help alleviate their symptoms in an effective way. This may be true for a number of reasons, including embarrassment or shame about the struggle with depression, lack of support from friends or family, a lack of access to resources to treat depression, or just not knowing what to do to deal with the overwhelming feelings.
Tips To Manage Depression
It’s important to understand that managing depression is usually not going to be a quick and easy fix. Most people have to really try to use multiple strategies to help them with their symptoms, depending on what their specific circumstances and experiences are. Here are 10 tips and strategies to help manage your symptoms that may help to provide some relief from the severity of your symptoms.
1. Talk about it
When you are struggling with depression, you may want to isolate yourself from others and hide how bad you are feeling. This is understandable because part of depression is often feeling like a burden on others, or believing that people in your life don’t truly care about you or what you have going on. Sometimes it is absolutely true that the people in your life are not as supportive as you need them to be. However sometimes there really are people that care about you and want to be able to be there for you and support you. Talking about your feelings and what you are going through with people who are genuinely concerned for you and care about you is such an important part of managing depression. Even when you don’t really understand why you’re feeling so down, just talking about the struggle can be helpful. When we don’t give our feelings a voice, they will continue to stay stuck inside you. Try to think about the people who have offered to listen or support you in the past and let them know that you could use someone to talk to. You might be surprised at who is willing to listen.
Writing or journaling is an excellent outlet for people who enjoy this kind of practice. This is basically the same kind of practice as talking to someone else, it just keeps your thoughts and feelings more private while you still have an outlet to express them and get them out of your head. Journaling can be a way to directly express and release distressful thoughts and feelings, while creative writing can be a totally different way of accomplishing the same thing. Writing poetry is one example of creative writing, but you could even write fiction if you feel like it. Some people may find writing or journaling to be stressful or unproductive and that is totally fine. You don’t have to do this if it’s not your style or you don’t find it helpful. But for the writers out there, this can be an invaluable way to cope with your symptoms.
3. Use creative expression (art, music)
Aside from writing, there are many other forms of creative expression that can be an outlet for your feelings. If you are drawn to visual arts, painting, drawing, sculpture, and even coloring can be good creative outlets for you to express how your feeling. If not, consider music, dance, or other forms of self-expression. Think about what you feel your depression looks or feels like and put that down in some kind of artistic medium. Giving your depression a concrete representation through creative expression can help you feel more power and control over those emotions.
4. Intuitive exercise
Exercise has been clinically proven to help alleviate symptoms of depression and other mental health symptoms, but from a therapeutic perspective I always recommend intuitive exercise when it comes to managing mental health. This means that you absolutely should use exercise, but you should focus only on exercise that you enjoy and that doesn’t stress you out. This means that the most important thing to consider is what the impact of that form of exercise is on you specifically. It will be different for each person. One person may find yoga therapeutic, but the idea of a Cross-Fit session makes them dread even leaving the house. Another person may find kick-boxing exhilarating and energy-giving, but find walking dull and unhelpful. The main concern should be listening to your body and your own intuition and honoring what feels best and most helpful to you.
Getting some sun and spending time in nature is another important way to create an overall healthy lifestyle to manage symptoms of depression. Sunlight is also a proven natural therapy that can boost mood and provide an important source of Vitamin D. for people who struggle with depression, taking a short walk outside when the sun is out or even absorbing the sun’s rays relaxing in a park or by the pool can provide a little boost to your mood. I have actually seen this benefit people in therapy, as well. When I have clients that are really stuck in a rut and can’t seem to do much else to combat their depression, sometimes taking their dog for a walk outside daily and spending a little more time in the sun and a little less time indoors in the dark can provide just the smallest boost they need to start feeling a little better. Gardening is another natural therapy with proven mental health benefits that helps you get some sunlight into your life.
6. Gratitude practices
Doing a daily or weekly gratitude practice is a good thing for everyone to do, but when you are struggling with depression, it is really important. Sometimes that can be hard to do, when you are feeling so low and it seems like nothing is going your way. Yet there is almost always something to be grateful for, and sometimes you have to start small when you can’t see the big picture. Sometimes if might be just having a bed to sleep in today, or having the love of one person in your life. Often, though, there is so much to be grateful for, but we don’t always see it when we are struggling. Being more intentional about gratitude can help you frame things in a way that helps you to shift your mindset away from depression and towards feeling grateful for all you have in your life. For more on creating a gratitude practice, see this post.
7. Access counseling
This can be a tough one for many people both because the idea of counseling can be intimidating, and also because many people struggle with access to mental health services due to the many complicating factors involved in our healthcare system. Furthermore, some people may have had negative experiences with counseling in past and therefore are hesitant to form a trusting relationship with a counselor again. However, if you are able to see a counselor, I would encourage anyone who is struggling with depression to seek help. There are many dedicated and caring professionals with experience treating depression. Sometimes it takes a little time and effort to find the right therapist for you, but it is well worth it to find the person who you feel most comfortable with. Counseling has saved many people’s lives, and having that professional support could make a huge difference in managing your depression.
8. Take time off
This strategy can also be difficult for many people because of the barriers involved in taking time out from work, family, or other social obligations. There are financial considerations, work performance considerations, and the pressure of stepping away from all of the obligations you have towards people who are counting on you. All of that extra pressure can trigger your symptoms of depression to worsen and leave you feeling hopeless about ever being able to take a break. Everyone has to evaluate their own situation and figure out what they can reasonably do to get a break from some of the things that may be overwhelming you and exacerbating your depression. What you don’t have to do, though, is feel guilty about taking time to take care of yourself. Your life and health are important—just as important as everyone else’s and certainly more important than any task or social obligation you may feel tied to. Releasing yourself from the guilt of taking time to take care for yourself is one thing that you can do right now to help manage your depression.
9. Plan for the future
When you feel depressed, you may feel hopeless about the future. The present may seem miserable and the past may seem like it clings to you. You cannot change the past, but you can change your future, and thinking about and planning for all the things you want to look forward to can help to alleviate some of the sadness and hopelessness you feel. Believing that things can change is one of the keys to managing major depression, because feeling hopeless is a significant symptoms of depression. There is no guaranteed outcome in life, but as long as you can see a future for yourself where things are different, then you can hang onto that hope for a time when you will feel better and be able to live your life fully. Make a promise to never give up on yourself by envisioning the future that you want for yourself and use that vision to give you hope when you are feeling low.
10. Consider Medication
Mental health medication can be life-saving for some people, yet many people are hesitant to take them. This could be due to being worried about side effects, not wanting to be “dependent” on a medication, or not having access to appropriate mental health care. Not everyone needs to be on a medication, but it is appropriate and even necessary for some people depending on the severity of their symptoms. Taking an anti-depressant is nothing to be ashamed about. In fact, you probably know several people on mental health medications, even if you are not aware of it. Taking a mental health medication is a serious decision, though, and one that should be made by you and your doctor together. For more information on how to know when a mental health medication is right for you, see this post.
Managing depression usually requires people to use several different methods to help combat their symptoms and help them feel better over time. Some people may need long-term treatment, while others may be able to recover after a few months of treatment. There are so many factors that influence how severe an episode of depression is, but please remember that help is available and that depression is a treatable condition. Above all, listen to yourself and your needs, and recognize that your life is worth fighting for. You are not alone in how you are feeling, and you can get better with treatment and support.
For more information and resources on depression and mental illness, please visit:
National Alliance on Mental Illness
Substance Abuse and Mental Health Services Administration
National Suicide Prevention Lifeline
by rachelthemuse | Nov 6, 2018 | Mental Health, Positivity, Self-care
Many people report that they feel better in a variety of ways when they spend time in nature. Hiking, walking, going to the beach, gardening, outdoor sports, and camping all have tangible benefits to your mental health. Nature helps us disconnect from the stressors of our everyday lives, reminds us of our connection to the earth and the cycles of life, and facilitates spiritual connections by engaging our senses and quieting our minds.
Some people intuitively know that they need that time in nature or outside in the fresh air in order to keep mentally well. But sometimes we forget that nature is a powerful healer, and if you did not grow up in an environment in which exposure to nature was routinely encouraged, you might not have considered how much of an impact that exposure can have.
In the field of mental health, therapists and doctors are used to making clinical recommendations such as medications, cognitive-behavioral therapy, and support groups to help clients on the path to mental wellness. In outpatient settings, there is attention given to building coping skills such as meditation and exercise, but we don’t always do a good job of encouraging our clients to spend time in nature as a valid practice to improve mental health. This is unfortunate, because nature provides so much that can boost mental health and it does so for free in most cases.
How Does Nature Benefit Your Mental Health?
Research supports the positive benefits of nature exposure in a variety of ways. One study found that neighborhoods that had more green space such as forests and parks had lower levels of depression, anxiety and stress. This was found to confer benefits to communities in many ways, including encouraging physical activity, increasing social interaction, and protecting against air and noise pollution. Another study found that patients who were in a nature-based horticultural program saw more improvements in their levels of depression, anxiety and stress, and that those benefits lasted longer once they completed treatment.
Here are some of the benefits that exposure to nature provides:
Sunlight provides us with Vitamin D, an important vitamin that helps us stay well. Vitamin D has deficiency has been associated with poor cognitive function, depression, and anxiety. We know that exposure to sunlight boosts your mood, because of research done on the phenomenon of Seasonal Affective Disorder (SAD). SAD occurs in areas that do not get exposure to sunlight for many months out of the year due to their proximity to earth’s poles. People in these areas often experience depression during those months because of the lack of exposure to sun. The treatment for this disorder actually involves using light boxes to transmit the necessary benefits of light to people suffering from SAD. This study found that workers who had exposure to natural elements and sunlight in the workplace reported less depression and anxiety and more workplace satisfaction. In fact, exposure to direct sunlight was the dominant predictor for anxiety traits; so if you have anxiety getting exposure to sunlight could be key in managing your symptoms.
Mental stress is a primary factor in anxiety and depressive conditions. The more stress people are under, the more likely they are to experience anxiety, depression, burnout, cognitive decline, and physical manifestations of their mental health problems. Research continues to build support for nature’s ability to decrease stress, improve mental clarity, and reduce symptoms associated with mental health problems. One way to use this information to your benefit is to try and fit in a walk outdoors before, during or after your work day whenever possible. Even small amounts of outdoor activity can build up to give you improvements in your quality of life that will boost your mental health.
Everyone knows that when children can’t pay attention to a task, you send them outside to play for awhile. We live in a time where we are increasingly disconnected with nature. Surveys have shown that Americans on average spend 90% of their time indoors. Screen time and consumption of media has increased exponentially, and this has had an impact on our collective mental and physical health. However, a review of the research reveals that exposure to nature has the ability to actually restore our attention. Excess concentration can lead to “attention-fatigue”, which most of us have probably experienced, like when you stare at a page and read the same paragraph over and over again without retaining the information. Getting out into nature can reset our attention span by provoking fascination, which allows us to recover from mental fatigue.
Getting dirty has tangible mental health benefits too. Getting dirt under your nails and inadvertently into your mouth can increase the good probiotics in your gut. A healthy gut has been linked to good mental health because your gut is connected to your brain through your central nervous, immune, and endocrine systems. Traditional thinking maintained that psychological conditions did not have a biological origin, but the latest research is finding that our mental health is actually very much connected to our bodies and specifically our gut. The bottom line is that exposure to nature, specifically getting dirty, can improve your gut health which has demonstrable benefits to your mental health. For more on this, read my post on Gardening for Mental Health.
- Fosters Spiritual Wellbeing
Nature has long been a place where people go to restore their spirit and reflect on their connection to the earth and the universe we inhabit. Observing natural wonders such as the beauty of the plants, the unique qualities of wildlife, or the power of water and wind forces us to realize how small we really are and how short our time here on earth is. These kinds of reflections often lead to feelings of gratitude and serenity. You don’t have to be religious to appreciate the beauty of nature, but many religious writings have revered nature throughout history. Traditional Native-American spirituality wholly incorporates reverence for nature into religious practices. Spirituality is highly individualized, but many people rely on their spirituality to help them cope with mental illness. Thus, the spiritual restoration that time spent in nature seems to provide is an important benefit conferred upon those who seek spiritual refuge in natural spaces.
How Can I Boost My Mental Health through Nature?
It’s not hard to understand why being cooped up indoors for most of the day with little exposure to natural light and fresh air can leave you feeling sapped for energy, mildly anxious and a little depressed. Given all the benefits of nature to our physical and mental wellbeing, everyone should be making an effort to make time spent in nature a priority. Particularly if you are struggling with depression, anxiety, or other mental health problems, spending more time in nature can help you gain improvements in your symptoms and keep you more balanced overall.
To put this into practice, first take an assessment of your resources. If you live in a rural area, you probably already know where to go. Whether you can hike local trails, wander in the nearby forest, or spend time near the closest lake or ocean, plan to get outside more and spend time really getting to know the natural spaces near where you live. You can journal outdoors, take pictures of natural wonders, or just use the time to process your thoughts and feelings and get some clarity about your goals and intentions. This may be more challenging if you live in an urban area, but there’s still plenty of options. If you live near a park, plan to take walks there. If you have few natural spaces around you, bring nature to you. Buy some houseplants and start doing some container gardening. If you have a porch or a deck, make that a little outdoor sanctuary with plants, bird-feeders, or a mini-fountain for a water feature. Even just taking a walk around the block can give you a boost. You’ll still get exposure to sunlight, and you can take time out to observe any bird or other wildlife that is hanging around. Most importantly, get creative and look for the opportunities that you have to foster your own relationship with nature and support your own mental wellness.
by rachelthemuse | Oct 1, 2018 | Mental Health, Self-care
Depression is a prevalent mental health condition that many people struggle with either chronically or for a shorter period of time throughout their life. While therapy or medication are common recommendations for treatment, there are also other adjunct treatments that can be used alongside traditional mental health treatment.
Adjunct therapies are not recommendations that are made necessarily as an alternative to traditional therapies. Adjunct therapies for depression are intended to function as supportive methods to compliment primary therapy. While seeing a therapist or psychiatrist for treatment of depression, your treatment provider may also recommend that you engage in activities such as yoga, mindfulness practices, meditation, breathing exercises, or other massage to help you develop a healing mindset and a healthy mind-body connection.
Our bodies are deeply connected to our mental health. Many who have suffered from depression know that your body often responds to depression with symptoms such as fatigue, aches and pains, muscle tension, and sleeping difficulties. Yoga is an adjunct therapy that can be used to both promote and help sustain healing in these areas.
A recent study on depression and yoga from the journal PLOS One found that after 8 weeks, participants with depression who attended a 90-minute hatha yoga practice twice a week had significant reductions in their symptoms of depression. The participants also showed improvement in measures of self-efficacy and self-esteem.
If you want to try using yoga as an adjunct treatment for depression, consider using a similar strategy to help manage your symptoms and see if you find a benefit in the practice. If you have never tried yoga before, don’t be intimidated. You do not have to do any poses that seem too difficult, and there are many resources for beginners. Take the following steps to create a sustainable plan that helps you feel better and doesn’t overwhelm you.
- Commit to trying the practice for at least 8 weeks.
- If you already do yoga, consider whether you can increase the number of sessions you do currently. Twice a week is a good goal to start with.
- Think about time versus number of sessions in regards to what works best for you. If you can only fit in 30 minutes at a time, aim for 3-4 sessions a week. If you can commit to a 90 minute session, twice a week may be fine. Or, consider doing a quick 15 minute practice twice a day if that fits better for you. Whatever you choose, just make sure it feels feasible for you. Some is better than none, so don’t stress too much about it too much, just focus more on being consistent.
- Decide what kind of practice setting works best for you:
- Home yoga with video instruction
- You can buy yoga DVDs to use at home, or you can use a streaming service like GAIA that has yoga instructional videos. Also, YouTube has channels and instructors that do yoga videos, so you can search and find videos that interest you and are at your level.
- Attend a class with an instructor and other students
- Class attendance will usually cost you a fee for studio membership or a per class rate, so you will need to evaluate whether the costs at your chosen studio are affordable to you. However, many gyms now offer classes that are included in your membership, you if you do belong to a gym, check and see if they have classes that work for your schedule. Some communities offer free of reduced rate classes, so check your local magazines or Facebook groups to see if you have any close by that you can attend.
- Independent practice
- If you are advanced or have been practicing yoga for a while, you can always guide yourself through poses. If you are a beginner, get a book that can provide some instructions for beginner poses, or look for articles online that provide pictures to demonstrate poses.
- The benefit here is that you can choose which poses you need for that practice and pick your own music and ambiance. Another benefit is that you can practice anywhere, indoors or out. Pick a location that works for you, whether that is your bedroom, a nearby park, or your backyard, or a porch.
- Pick a hatha-style practice that fits your abilities
- Hatha yoga is a gentle style of practice that has been demonstrated in research to reduce symptoms of depression. Many yoga resources use hatha yoga, so look for this specific type of practice, or look for the terms “for beginners, for relaxation, for stress-relief” when reading descriptions. Other types of yoga are also fine to do if you like, but hatha in particular has been shown to be effective.
- Go for the level that best suits your personal experience, whether that is beginner, intermediate, or advanced.
- Set intentions for practice that promote healing from depression
- Many instructors will encourage you to set an intention for your practice. This is just a way of creating a mental note about where you want your mind to be focused as you practice. When you feel your mind drifting to other thoughts, try to use your intention to center your mind back on just concentration on your breathing or your body.
- You can use a specific phrase or a mantra as your intention. Examples include “Healing”, “Just Breathe”, “Letting go of sadness”, “Letting go of grief”. Repeat your chosen phrase or mantra when your mind is wandering during your practice. For more tips on building a personal mantra, check out this post.
- Journal how you feel throughout the 8 weeks to determine if the practice is helping or if you need to make any adjustments
- Any kind of journaling will do. Just record how you feel and make notes about your mood throughout the day on the days that you practice and try to notice any changes that you feel. The fact that you are taking the time to take care of yourself is therapeutic in itself, so think of journaling as your own personal notes on your progress.
Yoga can be a great addition to your therapeutic efforts towards managing your depression. While it is not a substitute for traditional therapy or the advice of your doctor, it has been shown to be effective in managing symptoms, and therefore can be a beneficial part of an overall plan to manage your depression.
Plus, if you have trouble finding time for yourself, you can know that yoga is part of your symptom management and therefore not just another exercise routine. This might be helpful if you need to let family or others know that you need this time to devote to your practice as part of your need to manage your depression. Put your sessions in your calendar or on the family calendar if it helps you to prioritize your practice.
You can also ask your doctor or therapist for a written recommendation for a yoga practice. That may help if you need to have a personal reminder to commit to your practice, and depending on your insurance you could get reimbursement for class fees, discounts on gym fees, or potentially use your Health Saving Account to help with costs. Just make sure to check your policies to see if that is an option for you.
If you have been struggling with depression, remember that depression is a condition that can treated with strategies including therapy, medication, and adjunct or alternative treatments. Yoga can be an effective strategy to help manage your symptoms and bring some relief from your depression. It can be hard to feel motivated to take care of yourself when you are depressed, but giving yourself the time and attention to focus on your breath and your body can help bring healing to your mind as well.