Mindfulness techniques can be powerful tools for managing depression, helping people reconnect with the present moment and reduce negative thought patterns. Depression often brings persistent, intrusive thoughts—feelings of worthlessness, guilt, or hopelessness—that can trap a person in a cycle of rumination. Mindfulness encourages a non-judgmental awareness of thoughts and emotions, allowing people to observe these experiences without getting caught up in them. By grounding ourselves in the present moment, we can create some mental distance from depressive thoughts, which often dwell on the past or predict a bleak future. In this way, mindfulness gently breaks the cycle and introduces moments of peace and clarity.

One of the foundational mindfulness techniques, mindful breathing, can be particularly helpful for depression. This practice involves focusing on each breath—feeling the air as it flows in and out—and gently bringing the mind back to the breath whenever it starts to wander. This simple technique can help calm the nervous system, reducing stress hormones and fostering a sense of inner stillness. Body scan exercises, where you bring your attention to each part of your body in turn, can also be effective. They help people reconnect with their bodies and shift focus away from negative thoughts. These mindfulness practices cultivate a deeper awareness and acceptance of emotions, which can ease the intensity of depressive symptoms over time.

Research shows that regular mindfulness practice can lead to lasting changes in the brain, improving resilience and emotional regulation. It’s important to remember that mindfulness is a skill that grows with practice; it may feel challenging at first, especially during depressive episodes, but even a few minutes each day can make a difference. Many people find that mindfulness, when combined with other depression treatments like talk therapy and medication, can significantly improve their well-being. With patience and compassion for yourself, mindfulness can be a pathway toward healing, helping you find more moments of calm and a renewed sense of connection with yourself and the world.

Depression and the freeze response to trauma can share a variety of overlapping symptoms, which can sometimes make it challenging to distinguish between the two. Both conditions can lead to low energy, a sense of emotional numbness, and difficulty with motivation. However, while depression often develops gradually, stemming from a complex mix of genetic, environmental, and emotional factors, the freeze response is a specific reaction to trauma. In this state, the nervous system essentially “shuts down” as a protective mechanism, making a person feel frozen, helpless, or disconnected. Understanding these differences can help people find more tailored approaches to healing, as both require specific kinds of care and support.

The freeze response is part of the body’s natural “fight, flight, or freeze” reaction, which is governed by the autonomic nervous system. When faced with trauma, the sympathetic nervous system (responsible for the body’s fight-or-flight response) may initially prepare the body to react, but if the threat feels too overwhelming, the parasympathetic nervous system can kick in, causing the body to freeze. This response helps a person feel “safe” by essentially numbing sensations, slowing reactions, and suppressing emotions. In trauma survivors, this freeze state can sometimes persist long after the initial trauma, creating symptoms that overlap with depression, such as low energy, numbness, and emotional detachment.

While it’s challenging, recovery from both depression and trauma is possible with the right support. Trauma-focused therapies, such as EMDR, IFS or somatic therapies, can help individuals release their bodies from the freeze response and reconnect with themselves. At the same time, treatments for depression, such as dialectic behavioral therapy (DBT) or mindfulness, can help rebuild a sense of purpose and energy. Working with a mental health professional can clarify the underlying causes of these symptoms and open pathways to healing. Remember, feeling “stuck” is not a permanent state—healing is achievable, and with compassion and the right tools, it’s possible to reclaim a life of resilience and hope.

When living with depression, daily tasks that once felt manageable can become daunting and overwhelming. People with depression often describe feeling weighed down, like there’s an invisible barrier making even the simplest activities—such as getting out of bed, taking a shower, or preparing a meal—feel incredibly difficult. This happens because depression affects both energy levels and motivation. It’s not just “feeling sad”; it’s a whole-body experience that can make even routine activities seem monumental. Understanding that these struggles are a genuine part of the illness, not a character flaw, can be the first step toward self-compassion and healing.

Diagnosing depression is more than recognizing these daily challenges. A mental health professional will assess a range of symptoms, including prolonged low mood, a lack of interest in activities, sleep disturbances, fatigue, and even changes in appetite. It’s common for those with depression to feel a sense of shame or frustration about how hard simple tasks have become, but seeking depression treatment is a courageous step forward. There are a variety of treatments available for those who are suffering from depression. For many, this may include therapy, medication, or lifestyle interventions like exercise and mindfulness. Research shows that a combination of treatments is often most effective, and treatment plans can be tailored to meet each person’s unique needs.

The journey through depression can feel long, but it’s essential to remember that with the right support and treatment, things can improve. Small steps—like reaching out to a friend, following a treatment plan, or even setting one small goal a day—can lead to larger changes over time. Depression may make daily tasks feel insurmountable, but by acknowledging the reality of the struggle, seeking support, and allowing yourself to heal, you can begin to regain your strength and hope. Recovery is possible, and with patience, compassion, and persistence, life can become lighter, one step at a time.

Supporting a loved one who is struggling with depression can be both challenging and deeply meaningful. Depression can make even the simplest daily tasks feel overwhelming, and it can often affect a person's energy, mood, and outlook. If you are a friend, family member or partner, it’s essential to approach this situation with patience and empathy. Often, someone experiencing depression might withdraw, seem irritable, or feel as if they’re burdening others; understanding that these behaviors are part of the condition—not a reflection of your relationship—can help you offer steady support without taking their mood personally. Reminding them that they’re valued, that their feelings are valid, and that they’re not alone can be incredibly powerful.

As a supporter, it’s important to remember that while you play an essential role in their support network, you don’t have to (and shouldn’t try to) “fix” their depression on your own. Encouraging your loved one to seek professional help and perhaps even offering to assist them in finding a mental health provider can be life-changing. You can also offer to accompany them to appointments or help keep track of self-care practices they find helpful. Often, creating a routine that includes activities they enjoy, even if they find it hard to participate, can make a difference. Small gestures like spending time together in low-pressure settings, offering to go for a walk, or simply sitting with them in silence when they need quiet support can help them feel understood and valued.

Supporting someone with depression can also take a toll on your own well-being. Loved ones often experience emotional strain and may even feel isolated. To remain resilient, prioritize self-care: seek support from others who understand, whether through a friend, family member, or a caregiver support group. Taking care of yourself allows you to be a steady, compassionate presence for your loved one. Remember, while depression may be persistent, with the right support and treatment, people can and do find hope and healing. Your encouragement, presence, and empathy can be transformative, helping them move toward brighter days, one step at a time.

​Anxiety can feel overwhelming, but understanding the needs of people who struggle with it can bring a sense of hope and healing. Anxiety often originates from an overactive nervous system, which becomes stuck in a state of heightened alertness. For those who experience anxiety, the path to healing involves both addressing the underlying causes and providing the nervous system with the support it needs to return to balance. Here are 10 key needs of anxious people, centered on calming the nervous system and fostering emotional well-being.

1.Safety and Stability: A person with anxiety needs a sense of safety, both physically and emotionally. This means creating a stable, predictable environment where they feel secure. Whether it’s a safe home, supportive relationships, or a calming routine, stability helps the nervous system settle.
2.Validation: Anxious individuals often feel misunderstood or judged. They need their emotions to be validated—knowing that their feelings are real, important, and not something to be dismissed or minimized. Validation creates space for healing by reducing shame and isolation.
3.Calm Environment: A peaceful, low-stimulation environment can do wonders for someone who is anxious. Soft lighting, quiet spaces, and soothing colors help regulate an overstimulated nervous system.
4.Predictability: For people with anxiety, uncertainty can be a major trigger. Predictable routines, clear communication, and planning can ease some of the stress that comes with not knowing what’s next. This gives the brain a break from constantly scanning for danger.
5.Mindfulness and Grounding Practices: Mindfulness, deep breathing, and grounding techniques help anxious individuals bring their nervous systems back to the present moment. These practices engage the parasympathetic nervous system, the body’s natural “rest and digest” mode, helping to calm the fight-or-flight response.
6.Movement and Physical Activity: Gentle movement such as yoga, walking, or stretching can regulate the nervous system and help release built-up tension. Physical activity encourages the production of endorphins and lowers cortisol levels, reducing anxiety and promoting emotional balance.
7.Connection and Support: Anxious people need connection to others. Compassionate, understanding relationships can help them feel less alone in their struggles. Knowing there’s someone who listens and supports them, without judgment, is vital for emotional healing.
8.Adequate Sleep: A nervous system that is constantly on high alert requires rest to repair and restore balance. For anxious individuals, prioritizing healthy sleep habits is critical, as sleep deprivation can exacerbate anxiety symptoms.
9.Nutrition and Hydration: A healthy, balanced diet is essential for nervous system health. Nutrient-dense foods support brain function and emotional regulation, while staying hydrated helps maintain overall physical and mental well-being.
10.Therapeutic Support: Whether it’s talk therapy, medication support, or movement-based therapy, professional support is crucial for those managing anxiety. Working with a therapist can help address underlying issues, teach coping strategies, and guide nervous system healing.

Healing from anxiety is possible, and it begins by recognizing the body’s needs and creating an environment that fosters calm and connection. With the right support—self-care, professional help, and/or community—individuals with anxiety can nurture their nervous system, find relief, and begin to move forward with renewed hope.

Written by Christian Swan, originally published on June 1, 2017

I mentioned the concept of self-care to a new mother a few weeks ago, and she just started laughing at me. Her eyes, darkened by lack of sleep, seemed to shine as she laughed and I couldn't tell if she was going to start crying or laughing louder. Does this woman sound familiar to you? Perhaps you have met this woman before, or she may even be the woman who stares at you in the mirror every morning. In the early days of motherhood, it can be difficult to separate the concept of caring for yourself versus your baby. Comparison, the thief of joy, may also sneak into your thoughts as you begin to see other mothers to "have it together" or have babies with easier temperaments. Self-care must be for those moms. Or maybe, as you compare, you begin to think that self-care is something only selfish people do. Don't these other mothers recognize that they have a child to take care of? Perhaps that should be taking priority over the self. 

I've heard some people refer to the early days of motherhood as "survival mode." As long as you survive that first year of motherhood, you are thriving. But what if I told you that self-care is actually an integral part of that survival? In fact, developing a good self-care practice may actually lead to true thriving instead of the feigned, half-crying, half-laughing insistence that you are doing okay.

A Blow to your Expectations  
Before I became a mother, I would wake up every morning and have a two hour self-care ritual. I exercised for 30 minutes to an hour, cooked breakfast, made hot tea, and sat alone at the table while I enjoyed it. Pre-baby, this is how I would have defined self-care, because it was what nourished me best at the time. Becoming a mother required a shift in my expectations of what self-care would look like. There was absolutely no way this was going to happen after my baby was born (nor has it happened since), as my child seldom left my chest for the first several months of her life. The first step to creating a good self-care ritual postpartum is acknowledgement that self-care will not look the same. This may also involve a period of grief, where you take time to mourn the loss of self-care practices that worked well for you for so long. 

Creating New Rituals 
After you have taken time to grieve (and given yourself grace if this grief took longer than expected), one can begin to redefine self-care as it applies to postpartum life. Are there really ways that you can care for yourself in the first few weeks of motherhood? Yes! While self-care may not be a 2 hour morning routine, or an hour long run, or even a long evening out with girl friends, it is still possible to create meaningful rituals around self-care. Sometimes, self-care may look like mindfulness and self-compassion. As you nourish your baby, can you take time to notice the sensations in your body?  Or, can you practice having compassion for yourself in the middle of the night when you feel too tired to move and the baby is crying again? Can you remind yourself that you are still a good mother if you are wishing you did not have to wake up every 2-3 hours? In my early days of motherhood, I developed my self-care rituals around our nursing schedule. Before nursing, I would notice if I had any needs first. Did I need another pillow behind my back? Did I need to have food in front of me? By creating comfort for myself before nursing, I was able to nurse my child more joyfully instead of focusing on my back pain/hunger/etc. 

It's possible that these recommended rituals don't resonate with you at all, but I invite you to take time today to think about what might be nourishing for you instead. You know yourself and your needs best, and I encourage you to listen to them. 

Remember Why Self-Care Matters
It's very possible that you have read this and still do not believe self-care is necessary--that perhaps it is a luxury only afforded to some mothers. However, my hope is that all mothers will recognize how valuable self-care is, not only for your own mental health, but for your child as well! 

Do you remember hearing a flight attendant talk about putting an oxygen mask onto yourself before putting it on to your child? When I first heard this, I remember thinking that I would always put it on my child first. However, you can't care for your child if you are not breathing! The same concept applies regarding self-care. It is more difficult to give your child the best care he/she needs if you are not creating rituals that will help you thrive during the day. By taking time out of your day to care for yourself, you are setting yourself up for more success as an individual and as a parent. 

What are some ways that you can meaningfully take care of yourself during this new stage of life? If you find yourself feeling overwhelmed regarding the topic of self-care, it could be helpful to reach out to a trusted friend or a mental health professional who is trained in postpartum care. In this new and exhausting stage of life, you and your mental health do truly matter!