Self-Care Plan

You are not alone, and you don’t need to manage your depression symptoms on your own. But there are many things you can do to improve your symptoms or make your treatment more effective!

It can help to think of two kinds of self-care: maintenance self-care (things you do every day or week) and emergency self-care (things you do when you’re distressed or upset).

Some self-care strategies include:

  • Setting goals and manageable tasks for your self-care. Remember to be kind to yourself – just as your depression won’t go away all at once, don’t try to take on too much at once.
  • Being social. Although you may want to be alone, it’s important to spend time with friends and family. You could also try joining a mental health club or support group on your campus.
  • Finding ways to express yourself; journaling, art, and music may help you cope when thoughts and feelings become overwhelming.
  • Getting regular exercise. Try outdoor activities and exercise that involves other people, like intramural sports, a hiking group, or a yoga class. Even taking daily walks can help.
  • Avoiding or limiting alcohol and drugs.
  • Sleeping well. Getting 7-9 hours of sleep a night is very important for your mood and mental health. Stick to a consistent routine: try to avoid all-nighters or “making up” lost sleep.
  • Eating healthy. Eat a variety of vegetables, fruits, whole grains, nuts and beans, and other healthful foods, and limit how much salt, sugar, and fat you eat. Drink more water and limit caffeinated drinks.
  • Being spiritual. If you’re religious, visit your house of worship and seek guidance from your religious adviser. If you aren’t religious, do things that help you stay in touch with your spiritual side, like meditation, reading books about spirituality, or visiting nature.
  • Considering supplements. Some vitamins and minerals have been shown to help with depression. Examples of these include B vitamins (found in leafy green vegetables), vitamin D, and omega-3 fatty acids (found in fish). Some supplements can interact with antidepressants and other medications you might be taking, so be sure to check with your doctor first.
  • Sticking to your treatment plan. Keep up your regular appointments with your doctor or therapist. Track your medications, side effects, and symptoms.
  • Here is an excellent Self Help Survey you can take.

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