Although it can be challenging when you’re not feeling well, maintaining a consistent routine can help with managing depressive symptoms.
Depression can disrupt everyday life, with symptoms like tiredness, lack of motivation, and challenging emotions making it hard to stick to a regular routine. However, having a routine can help with managing depression and support recovery.
Learn more about why maintaining a routine with depression is important and read about practical strategies that can help you build one that supports mental health.
There are various reasons why routines can help reduce depressive symptoms, including the following:
- Stability and a sense of control: Depressive symptoms can make daily life feel unpredictable, but having a consistent routine helps create stability, providing a sense of control. Predictable routines can reduce anxiety and improve overall mental health.
- Sleep regulation: A regular sleep schedule helps restore sleep patterns, which are often disrupted by depression. Consistent wake-up and bedtimes can help improve sleep quality and mental functioning.
- Improved physical health: Incorporating physical activity into your routine
can help reduce depressive symptoms and improve mood. Exercise offers both physical and mental health benefits that support depression management and overall well-being. - Sense of meaning: Having a routine can provide a sense of purpose and accomplishment, even if your routine consists of small tasks. This can help individuals with depression feel more engaged with daily life and reduce symptoms such as feelings of emptiness or hopelessness.
Important components of a routine that may help with managing depressive symptoms include:
A consistent sleep schedule
A regular sleep schedule is important when you’re experiencing depression. Depression often disrupts the body’s natural rhythms, leading to irregular sleep patterns and feelings of fatigue.
Doing your best to wake up and go to bed at the same time each day can help regulate the body’s internal clock and improve sleep quality.
Over time, this consistency can help alleviate the sleep disturbances that are common in depression.
Self-care integration
Although self-care practices can help with managing depression, people are often less likely to engage in these practices when they’re experiencing depressive symptoms like fatigue or anhedonia, a lack of pleasure in activities a person usually enjoys.
While it can be challenging when you’re experiencing depression, spending some time each day engaging in activities that promote relaxation and well-being — such as meditation or mindfulness practices, light exercise, or speaking with a trusted friend — can help improve mental health and reduce feelings of isolation.
Doing this every day — even if only for a few minutes — can make a big difference.
Healthy nutrition patterns
Diet plays a significant role in mental health. Some eating habits can exacerbate depressive symptoms, while others — like having regular mealtimes and focusing on nutritious foods — can help people manage them.
Research suggests that certain nutrients play a critical role in mental health and mood regulation, including:
- protein
- B vitamins
- vitamin D
- magnesium
- zinc
- selenium
- iron
- calcium
- omega-3 fatty acids
A healthy, balanced diet can help individuals feel physically and mentally better, contributing to overall well-being.
Physical activity
Exercise is a cornerstone of routine-building for depression. Regular physical activity helps:
- regulate mood
- reduce anxiety
- promote overall physical health
Incorporating movement into your daily routine — whether through yoga, stretching, walking, or more intense exercise — offers substantial benefits for both mind and body.
It’s important to tailor the intensity and type of activity to your own needs and preferences. Even small amounts of movement can be helpful in improving mood and energy levels.
Developing new habits or maintaining an existing routine while experiencing depression can feel overwhelming. The following tips may help:
Take a gradual approach
When setting out to build a new habit or routine, it’s important to start with small, achievable changes.
Trying to overhaul your daily life all at once can lead to burnout and exacerbate depressive symptoms. Instead, try to build routines gradually, incorporating manageable tasks that feel less daunting.
For example, start by adding one small change — like setting an alarm for a regular wake-up time each day — and gradually build from there.
Or, if you’re working on developing an exercise routine, focus on just taking a walk each day or getting to the gym for a short workout, rather than committing to an intimidating hour-long session.
Taking a gradual approach increases the likelihood of building a routine that lasts.
Practice flexibility and self-compassion
Building a routine while managing depression requires flexibility and self-compassion.
Depression can make it challenging to maintain even the most structured schedules, and occasional disruptions are an expected part of the process.
Try to approach routine-building with understanding and patience, acknowledging that setbacks do not equate to failure. Viewing occasional lapses as part of the journey can help you stay motivated rather than feeling discouraged.
Environmental support
Environmental cues can play an important role in maintaining routines with depression. These cues can help with managing effects the condition can have on executive functioning (certain mental processes around planning and organizing tasks).
Some examples of these cues include:
- Visual reminders: It may help to place sticky notes in visible spots around your home to remind you of important daily tasks, such as eating a meal, taking medication, or going for a walk. Alternatively, you might use a whiteboard to plan these activities.
- Alarms or notifications: Setting alarms on your phone or using an app can also help remind you of scheduled activities like going to bed, exercising, or taking breaks throughout the day.
- Dedicated spaces: You might like to set up a designated area for activities like reading, journaling, or exercising. Over time, your mind will associate that space with the activity you practice there.
- Involve a support person: It may help to ask a friend or family member to check in with you regularly or even join you in routine activities, like going for a walk or preparing a meal, to help keep you engaged in your routine.
While establishing a routine can be a helpful strategy for managing depression, it’s important to recognize that routines alone are often not sufficient to treat clinical depression.
Professional support — such as therapy, medication, or a combination of both — may be necessary to address the underlying causes of depression and provide comprehensive treatment.
Healthcare professionals, including therapists and psychiatrists, can also assist in developing personalized routine strategies that complement other treatment approaches, ensuring a holistic approach to mental health.
Maintaining a routine with depression can provide a valuable framework for symptom management, promoting behaviors that support mental and physical health and fostering a sense of accomplishment.
Research consistently suggests that even simple structured routines serve as vital anchors for mental health during depressive episodes.
By gradually implementing a routine that include a consistent sleep schedule, self-care strategies, nutritious eating, and physical activity, individuals experiencing depression can create supportive daily patterns that contribute to their overall well-being.
In combination with professional treatment, routines can be an important part of depression management and prevention.
