Living with clinical depression for eleven years has taught me a lot. Experts agree that depression is a lifelong condition with no cure. The Cleveland Clinic notes that while depression is chronic, it usually occurs in episodes lasting several weeks or months.
More specifically, 2007 research in the Clinical Psychology Review highlights the recurrent nature of depression:
- 50% of people who recover from their first depressive episode experience at least one more.
- 80% of individuals who recover from two episodes have a third.
A 2020 study in PLOS ONE provides even more insight:
- There is a 60% risk of recurrence in people who have recovered from one depressive episode.
- 70% of people with two past episodes face recurrences throughout their lives.
- 90% of those with three past episodes experience at least a fourth.
Despite this, the American Psychiatric Association (APA) labels clinical depression as one of the most treatable mental disorders, with 70–90% of patients responding well to treatment.
Nonetheless, clinical depression can still occur in episodic waves, with periods of remission in between. Since starting medication, those remission periods have been longer, and the episodes themselves have been milder. But they do still happen, sometimes lasting weeks, sometimes months, when I lose interest in life.
Like now, in fact. There is a reason I have not been writing extensively. Struggling to find the motivation to even climb out of bed is a daily challenge. Nothing feels good. I feel empty, drained, miserable.
Despite these intense thoughts, I never act on them. They never last. Eleven years of experience have taught me multiple strategies to handle these episodes. Here are the habits that improved my life during clinical depression:
1. Setting Daily S.M.A.R.T. Goals
Prostock-studio / Shutterstock
Feeling worthless when depressed can be paralyzing. According to certified registered nurse anesthetist Rachel Nall, losing motivation is a recognized symptom.
This feeling stems partially from anhedonia, where once-pleasurable activities become uninteresting. On days when I do nothing, I feel useless, worthless, and directionless.
In 2022, I started setting daily goals to address this. Though I lacked discipline for strict routines, I needed some structure. I wrote objectives to meet by the end of each day, later discovering I had naturally adopted the S.M.A.R.T. method:
- Specific
- Measurable
- Achievable
- Relevant
- Timebound
A common goal I set in 2022 was to write five pages of my next novel. It was specific and measurable — five pages. I almost always achieved this goal. It was relevant too, as I am an author, and ‘by the end of the day’ was a valid time limit.
These goals kept me moving forward, boosted my self-confidence, gave my life direction, and kept me productive, easing feelings of uselessness and worthlessness. Setting small, realistic goals is critical; impossible goals can backfire.
2. Going for a 20-Minute Walk Every Evening
Alvaro Hernandez Sanchez / Shutterstock
Of course, when I close my eyes, I cannot sleep. Thanks, life.
Exercise, research dating back to 2004, has been found beneficial for those with depression. The Mayo Clinic suggests two key benefits: It releases endorphins, boosting mood and well-being, and serves as an effective distraction from worries.
A Harvard Medical School psychiatrist explains that in people with depression, the hippocampus, a brain region regulating mood, is often smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, and thus helps relieve depression.
However, the NHS warns to enjoy the exercise form you choose or struggle to find motivation. I despise the gym. I find it unsatisfying to bench, have protein shakes for breakfast, or take flexing mirror selfies while grinning maliciously about having broader arms.
But I love walking. WebMD states that walking promotes stress relief, improved sleep, increased energy, reduced tiredness, and an overall boosted mood via enhanced blood flow to the brain and body.
The APA provides compelling statistics:
- There is an 18% lower risk of depression among people who get around 75 minutes of brisk walking per week.
- There is a 25% lower risk among those who get around 2.5 hours per week, the recommended amount. Going beyond 2.5 hours does not confer extra mood benefits.
- 1 in 9 cases of depression could potentially be prevented with 150 minutes of physical activity per week.
I usually walk 45 minutes when not depressed, but over the past few weeks, I’ve maintained this duration on alternate days due to exhaustion. Even 45 minutes every other day surpasses the 2.5-hour mark.
However, 45 minutes might be challenging for beginners. Start at 10 minutes and build up. In general, 20 minutes daily—equivalent to 2.3 hours weekly—should suffice.
3. Reading a Book Instead of Scrolling at Bedtime
New Africa / Shutterstock
According to the National Heart, Lung, and Blood Institute (NHLBI), insomnia involves difficulty falling or staying asleep, leading to non-restorative sleep. The Johns Hopkins Medicine notes that insomniacs have a 10x higher risk of developing depression, and around 75% of depressives suffer from insomnia.
Cleveland Clinic explains that insomnia causes:
- Mood disruptions, like irritability
- Tiredness and drowsiness
- Delayed reflexes
- Cognitive issues, including poor memory and concentration
- Disruptions in work and social routines
I used to sleep four hours nightly but never felt rested. Now, my sleep quality has declined again, though not as significantly as before. I improve my sleep by reading at bedtime, especially during depressed episodes.
I start awake and alert but begin getting calmer and drowsier as time passes, eventually falling asleep. In the morning, I feel rested, even if not as much as I would like.
The Sleep Foundation states that people who read before bed generally sleep better, wake up less often, and sleep longer.
A 2021 randomized trial in Trials found that 42% of participants reported improved sleep quality after reading at bedtime.
Another 2021 study in Nature and Science of Sleep found that participants slept longer when reading at bedtime.
It works for me, regardless of the book genre. Reading knocks me out.
4. Going on Social Media Blackouts
Rido / Shutterstock
I do not spend excessive time on social media anyway, but when I am depressed, I feel an inexplicable urge to retreat and erase my presence online. By removing my profile pictures and deleting the apps, I feel lighter and calmer.
Scrolling addiction, explained in Harvard Business Review, can compound my feelings of sadness and guilt.
To avoid this while depressed, I sometimes delete social media from my phone, sometimes not. It turns out this strategy works.
A 2018 study found that reducing social media use to 10 minutes daily for three weeks led to significant reductions in loneliness, depression, and anxiety.
A 2021 study published in the same journal found that social media breaks also improved sleep quality.
To think, too much social media might be unhealthy. Posting about its ill-effects on social media itself could be considered trolling.
5. Sharing with Close Friends and Increasing Text/Call Frequency
Rawpixel.com / Shutterstock
When depressed, isolation can feel safe and peaceful, but it exacerbates loneliness, a symptom affecting 47.1% and 24% of respondents in a 2021 study sometimes and often, respectively.
University College London researchers discovered in 2020 that loneliness accounted for 18% of depression cases among over-50s in England.
Loneliness poses significant health risks, including depression, poor sleep, cognitive decline, cardiovascular issues, and weakened immunity, according to the APA.
Loneliness also increases stroke risk and premature mortality, similar to other major health risks like obesity, smoking, and lack of physical activity.
Therefore, whenever depressed, I increase contact with friends and family, who often recognize when I need support.
By being transparent and sharing my thoughts, feelings, fears, and worries, I feel liberation.
6. Making Sure to Shower in the Morning
H_Ko / Shutterstock
Personal hygiene often deteriorates during clinical depression due to fatigue and exhaustion, leading to tasks like changing clothes and brushing teeth feeling impossible. This condition, known as ‘hygiene indifference,’ is an early indicator of depression.
The mental health benefits of showers are immense. According to Valley Oaks Health, showers relax muscles, reduce tension, and decrease cortisol levels. Cold showers improve hormone regulation and circulation and release endorphins.
Showering in the morning when depressed increases confidence and self-esteem, helping overcome depression’s negativity.
7. Doing Something Creative Twice a Week
BongkarnGraphic / Shutterstock
Depression brings overwhelming negative emotions that seek release. Instead of turning to harmful habits, I engage in creative pursuits.
I create by writing, painting, and cooking. These activities allow me to channel intense feelings positively.
Creative sessions twice a week, like painting on Tuesdays and cooking on Saturdays, boost self-confidence and mood.