I’m Joanne Lai, a licensed marriage and family therapist specializing in holistic and somatic therapy for women. At Spiral & Bloom Embodiment Sanctuary, I provide a compassionate space where women can explore their complex and rich identities, heal from past wounds, and move toward wholeness. I specialize in supporting women through depression, anxiety, stress, burnout, childhood trauma, and relationship concerns.

Depression often leaves you feeling exhausted, lost, and disconnected from yourself. You may not recognize yourself anymore and be at a loss for what you need to recover. You want to feel like yourself again. You want to feel lighter. Overcoming depression and finding your way back to yourself is possible, especially with the right support from a mental health professional. Let’s explore some self-care strategies tailored for women with depression.

Practical self-care strategies for women with depression

Self-care encompasses various practices that nurture your mind, body, and spirit. They provide support for emotional distress and many mental health issues, including depression and anxiety. You can also use them when you feel overwhelmed or to help you manage stress. Below, I’ve compiled a list of practices you can use to care for yourself. Explore the different activities and determine if there are a few that you could begin implementing into your self-care plan.

Mind-body practices for depression

1. Mindful Meditation

Mindful meditation involves focusing your attention on the present moment, and acknowledging your thoughts and feelings without judgment. This practice can help reduce symptoms of depression by promoting relaxation and enhancing self-awareness. Meditation is also a great exercise to help you manage stress.

Example: Dedicate 10 minutes each morning to sit quietly, close your eyes, and concentrate on your breathing. Notice the sensation of inhaling through your nose and exhaling through your mouth. When you notice your mind wandering, gently bring your focus back to your breath.

2. Cultivating Self-Compassion

Self-compassion is a powerful antidote to the self-criticism and shame that often accompany depression. It involves treating yourself with the same kindness and understanding that you would offer a friend. Research suggests that practicing self-compassion can help reduce depression symptoms and increase emotional resilience.

Try This:

• Notice Your Inner Critic: Pay attention to your self-talk. When you catch yourself being harsh, ask, “Would I say this to someone I love?” If not, try softening your words to be gentler with yourself.
• Practice Self-Kindness: Instead of blaming yourself for struggling, remind yourself, “I’m doing the best I can, and that’s enough.” Try allowing yourself space to make mistakes, knowing it’s part of the human experience.
• Engage in Self-Compassion Exercises: Do something that shows yourself love. This could be writing yourself a letter of encouragement, placing a hand on your heart while repeating a kind affirmation, or hugging yourself.

Making self-compassion a daily practice can help shift your internal dialogue from self-judgment to self-acceptance, making it easier to navigate depression with gentleness. Over time continued small acts of self-compassion can help improve your self-esteem, mood, and mental health.

3. Gentle Yoga

Yoga combines physical postures with breath control and meditation, fostering a connection between your mind and body. This physical activity can help alleviate depressive symptoms by reducing stress and improving your mood.

Example: Incorporate a 20-minute gentle yoga session into your daily routine. Focus on poses that promote relaxation, such as Child’s Pose or Legs-Up-The-Wall Pose. There are tons of yoga videos on YouTube that you can watch for free if you need guidance.

4. Progressive Muscle Relaxation

Relaxation techniques such as progressive muscle relaxation can help regulate your nervous system, get better sleep, manage stress, and tune into your body. Many women also use this exercise to help them fall asleep at night. This technique involves tensing and then relaxing different muscle groups in your body, helping to release physical tension associated with depression.

Example: While lying down, start by tensing the muscles in your feet, hold for a few seconds, and then release. Gradually work your way up through your body, ending with the muscles in your face.

Creative exercises for depression

5. Expressive Journaling

Writing down your thoughts and feelings can provide an outlet for emotions and help you process experiences, leading to improved mental health.

Example: Set aside 15 minutes each evening to write freely about your day, your emotions, or any thoughts that come to mind. Don’t worry about grammar or structure; the goal is to express yourself without judgment.

6. Artistic Expression

Engaging in creative activities like drawing, painting, crafting, or dancing can serve as a therapeutic outlet, allowing you to express emotions that may be difficult to verbalize.

Example: Gather some basic art supplies and spend time creating without any specific goal in mind. Allow yourself to explore colors and shapes that resonate with your current feelings.

7. Music Therapy

Listening to or creating music can have a profound impact on your mood, mental health, and overall well-being.

Example: Create a playlist of songs that uplift or soothe you. Spend time listening to this music, or if you play an instrument, dedicate time to playing pieces that you enjoy.

Setting boundaries and prioritizing rest

8. Learning to Say No

Overcommitting can lead to burnout and exacerbate depression symptoms. Setting boundaries is essential for maintaining your mental health and managing symptoms.

Example: If you’re feeling overwhelmed, give yourself permission to decline additional responsibilities or social invitations without guilt. Take some time to think through your current commitments. Are there any that you would like to stop right now to give yourself a breather?

9. Establishing a Restful Routine

Prioritizing rest and establishing a consistent sleep schedule can improve mood and energy levels.

Example: Create a bedtime routine that signals to your body that it’s time to wind down, such as reading a calming book or taking a warm bath before bed. If you live with a loved one or family members, you could establish a bedtime routine together that helps you both stay on track with your self-care plan and get enough sleep.

10. Digital Detox

Contant exposure to digital media can worsen feelings of stress, anxiety, and depression, especially when it’s an onslaught of negative events that are outside of your control. Try taking regular breaks to help you reconnect with yourself and recenter.

Example: Designate specific times during the day to disconnect from electronic devices. Use this time to engage in activities that nourish your soul, like walking in nature or practicing a breathing exercise.

Final thoughts on self-care | women with depression

Please know that if you’re experiencing depression, you’re not alone. An estimated 10.4% of women also face depression.

As I’ve been treating depression over the years, I’ve witnessed the transformative power that comes when women learn to accept and nurture themselves. I’ve walked with many women as they’ve learned to listen to their bodies and prioritize their needs and mental health. Wherever you’re at in your journey, I’ll meet you there and help you cultivate compassion and care in your life.

Remember, self-care is a personal and ongoing process that you incorporate into your daily life. It’s about finding what resonates with you and honoring your journey toward healing. If you’re seeking emotional support, consider reaching out to a professional who can help you develop a self-care plan to manage depression. I offer compassionate and holistic therapy that addresses your physical health, mental health, and overall well-being. If you experience depression and are seeking support, please schedule a free consultation.

Sources

Brody, D. J., et al. “Prevalence of Depression Among Adults Aged 20 and Over: United States, 2013–2016.” February 2018, NCHS Data Brief. Accessed February 10, 2025.

Tang, Jun & Zhang, Tianyi. “Causes of the Male-Female Ratio of Depression Based on the Psychosocial Factors.” 2022, Frontiers in Psychology. Accessed February 10, 2025.