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Waking up each morning to face another day can feel like the hardest battle of all when living with depression. Just completing basic routines like showering or brushing teeth may seem insurmountable as exhaustion and lack of motivation drain your spirit. For many, it is a steep ascent to keep up with daily responsibilities both at home and at work.

This article provides practical tools meant to help you directly target the difficulties that plague your days. It carries a key message that struggling with self-care and maintaining motivation should not be seen as character flaws. For this reason, before moving on to the actual tips, the next part discusses why blaming those with depression for self-care issues is misguided. It’s important to remember not to be too hard on yourself during a depression episode as we know this is a hard battle to fight.

Don’t Blame Those Struggling with Depression for Poor Self-Care

Fatigue is one of the most commonly reported symptoms of major depressive disorder, affecting more than 90% of people diagnosed with the condition. Those experiencing a depressive episode often describe feelings of lack of energy, difficulties with concentration and decision making, as well as an overall sense of weariness that encompasses both body and mind. [1]

Abnormalities in neurotransmitter function may underlie depressive weariness. Neurotransmitters are the chemical messengers that facilitate communication between neurons in the brain. [2] They play a key role in regulating bodily processes such as mood, appetite, concentration, and muscle movement. [3] In addition, neurotransmitters are involved in the brain’s reward system and its regulation of alertness. [4] When neurotransmitter signaling is disrupted, it can lead to feelings of fatigue that affect both the body and mind during depressive episodes.

Instead of criticism, compassion is needed. The fatigue associated with depression stems from identifiable biological changes, not a lack of effort or willpower. So, how can individuals regain their control of life when depressed? Let’s explore the self-care strategies discussed below.

Get Out Of Bed When Depressed

Depression can cause profound fatigue, disrupt sleep patterns, and reduce motivation. These symptoms are accompanied by physical pains that can exacerbate discomfort, making even simple tasks like getting out of bed seem insurmountable. There are a few approaches that may help make getting out of bed more viable:

  • Acknowledge your depression but commit to experiencing those feelings outside of bed.
  • Break tasks into smaller steps. You may start by propping yourself up with pillows for 10 minutes before putting your feet on the ground.
  • Remind yourself of enjoyable activities after getting up, like having coffee or fruit.
  • Associate getting up with a purpose, such as feeding your pet.
  • Set an alarm out of reach from your bed so you need to get up to shut it off.

Deal with Personal Hygiene

Low energy, decreased motivation, and reduced self-work are the most common symptoms of depression. These unwelcome effects often make personal care tasks like showering and brushing teeth seem daunting. Occasionally skipping these tasks may be acceptable, but persistent neglect of self-care can lead to health issues. Here are some personal hygiene tips to help you look and feel better in a depression episode:

For Your Teeth Hygiene

  • Use mouthwash if brushing is too tiring.
  • Wet your toothbrush and give your teeth a quick swipe, even if you can’t muster a full 2 minutes.
  • Chew sugar-free gum to stimulate saliva if brushing seems impossible.
  • Rinse with water whenever you think of it as water flow helps clear debris.
  • Using a reward system or a habit tracker to keep track of your hygiene goals and celebrate your achievements.

For Your Hair Hygiene

  • Dry shampoo can easily freshen hair between washes without much effort.
  • Wash your hair in the sink to conserve your energy if showering feels overwhelming.
  • Ask a trusted friend or family member to help you detangle your hair.
  • Keep hair up in loose buns, braids, or clips to minimize the fuss of styling.
  • Choose a simple hair style to minimize maintenance difficulties.

For Your Skin Hygiene

  • Take a warm bath instead of a shower for gentler relaxation.
  • Use hydrating, scent-calming body products to increase the motivation for self-care.
  • Keep a portable seat/chair in the shower for stability if tired.
  • Use baby wipes to clean your body if showering or bathing is too tiring.
  • Apply deodorant/body spray to control body odor.
  • Keep favorite comfy clothes ready to encourage post-bath self-care time.
  • Open windows and get fresh air/sun to energize your natural endorphins.

Coping with Depression on the Job

If simple morning tasks already pose a challenge, individuals coping with depression may find the prospect of a full day at the office overwhelming. Here are a few suggestions to improve their work experience:

Self-Management

  • Practice stress management techniques like deep breathing, meditation, yoga, or regular exercise to establish an overall foundation for well-being.
  • Practice healthy self-care habits like adequate sleep, nutrition, social interaction, and enjoyable hobbies routinely to promote well-being and prevent burnout.
  • Use AI mental health apps like Woebot, Wysa, or Replika to practice cognitive behavioral therapy techniques, mindfulness exercises, and receive emotional support.
  • Monitor symptoms and communicate worsening issues or new limitations promptly to your employer and seek medical advice from your healthcare provider if depression becomes unmanageable.

Work Strategies

  • Prepare ahead for the next day by planning meals and outfits, then minimize distractions during work hours.
  • Establish schedules for work/breaks and dedicate time blocks for tasks to maintain structure and delineate work hours.
  • Set achievable goals and break large tasks into smaller steps.
  • Use aids like to-do lists to overcome impacts on cognitive abilities.
  • Keep on top of tasks and manage deadlines proactively to avoid stress from backlogs.
  • Leverage AI task managers like Asana, Trello, or Todoist for prioritization, organization, and reminders to streamline workloads and stay focused.

Workplace Accommodations

  • Research your company’s leave and accommodation policies to understand the available supports, such as flexible work arrangements or modified duties.
  • Discuss potential accommodation needs privately with HR before involving your manager, and make sure to secure agreements in writing.
  • Access sick/personal leave or short-term disability as needed if symptoms worsen.
  • Prioritize confidential communication with HR to balance well-being and employment security.

Dealing with Side Effects

Antidepressant use is rising with the increased prevalence of mental health conditions. A study found 38% of respondents experienced side effects from SSRIs, with 25% describing effects as bothersome or extremely bothersome. Common side effects include sweating, dry mouth, flushing, indigestion, and nausea. [5]

While symptoms may improve within a few weeks of starting treatment, some patients endure lingering issues. However, you should not discontinue the treatment or alter its dosage on your own. It is important to talk with your healthcare provider to identify the treatment suitable for you. [6]

Have you noticed confusion, restlessness, or unusual physical symptoms? Rarely, combining antidepressants with serotonergic supplements like St. John’s Wort can induce serotonin syndrome, a potential serious reaction. It is crucial to disclose all medications and supplements to your healthcare provider before being prescribed an antidepressant.

Final Thoughts

Living with depression presents many daily struggles. However, the tactics discussed offer achievable ways to improve self-care and productivity despite low energy and motivation.

While depression impacts people biologically, not personally, establishing support and prioritizing wellness can help manage its effects. Small adjustments each day, like practicing stress relief or communicating needs, allow ongoing progress even when symptoms remain.

With understanding from others and commitment to personal care, individuals facing mental illness can experience greater success in important areas of living.

Sources:

  1. Helia Ghanean, Ceniti, A. K., & Kennedy, S. H. (2018). Fatigue in Patients with Major Depressive Disorder: Prevalence, Burden and Pharmacological Approaches to Management. CNS Drugs, 32(1), 65–74. https://doi.org/10.1007/s40263-018-0490-z
  2. Métraux, J. (2023, April 21). 4 Expert Ways to Fight -Depression Fatigue. Retrieved May 15, 2024, from EverydayHealth.com website: https://www.everydayhealth.com/hs/major-depression-living-well/fight-depression-fatigue/
  3. Berry, J. (2019, October 12). What are neurotransmitters? Retrieved May 15, 2024, from Medicalnewstoday.com website: https://www.medicalnewstoday.com/articles/326649#functions‌
  4. Same as 2
  5. Enisa Ramić, Subhija Prasko, Gavran, L., & Emina Spahić. (2020). Assessment of the Antidepressant Side Effects Occurrence in Patients Treated in Primary Care. Materia Socio-Medica, 32(2), 131–131. https://doi.org/10.5455/msm.2020.32.131-134
  6. Antidepressants: Get tips to cope with side effects. (2019). Retrieved May 15, 2024, from Mayo Clinic website: https://www.mayoclinic.org/diseases-conditions/depression/in-depth/antidepressants/art-20049305