Depression and Habits

Brushing our teeth, bathing, putting on pants before we leave the house – we all have habits that we maintain, even when we are beginning to feel depressed.

If the depression gets bad enough, some of those habits may go by the wayside. But when we are first sliding into the depression, we still maintain most of them. It turns out, we can develop some healthy habits that can keep our minor depression from becoming a major one.

For example:

Self-affirmation. Begin keeping an affirmation journal. Each day as a part of your morning routine, write down something positive about yourself. Think of one positive thing you said or did, and write it down. Add another statement about what this act says about who you are.

Practice gratitude. Just like the affirmation journal, but with gratitude instead. Write down one thing you are grateful for. Give yourself permission to be repetitive for the first few weeks. After about 6 weeks, you’ll be surprised at some of the things you’ll start coming up with.

Get some sunlight. Exposure to sunlight increases serotonin levels in the body, which can help regulate our mood. In addition, sun exposure during the day helps regulate our circadian rhythm and increase sleep quality. Instead of drinking your coffee at the kitchen table or in the car on the way to work, wake up a few minutes earlier and enjoy your java as you walk around the block.

Remember a happy memory. If self-affirmation and gratitude aren’t your thing, take your journal and write down a happy memory every morning. Sit down with a blank page and a pen, and give your mind permission to come up with a happy memory or experience from the past.

Habits tip: Installing new habits takes about 60–90 days. Only install one new habit at a time. If you try to implement multiple new habits at once, you significantly increase the likelihood that you won’t maintain any of them. Just pick one and stick to it until you don’t have to think about it anymore. Once it is just as second nature as brushing your teeth, you’re ready to move on to the next one.

Eric McClerren, LAPC