FeelingGoodWithSofy

Hello guys 🙂

In this mental-health article, I will share with you 6 strategies that are helping me to manage and navigate through depression.

Depression is a true battle and it can become incredibly difficult to cope with it. That’s precisely why it’s utterly important to have ways that will make you feel better when you feel low and sad❤️.

6 healthy ways

1) Deep breathing exercises🧘‍♀️

When depression hits me, one of the first things that I do to calm myself down is to do some deep breathing exercises, because when I become so sad, tired, I can not think straight. I could start crying or ruminating or even experience both at the same time. Physically I also notice my breath becoming shallow and my body feels weighed down.

Through time I have learned different, helpful breathing exercises, among which:

• The 4-7-8 breathing technique: breathe in mindfully and slowly for 4 seconds, hold for 7 seconds and then exhale for 8 seconds. I find it is a very a good technique which helps me to promote relaxation in moments of discomfort and pain.

• Yogic breathing: also called the Three-Part Breath or Dirga Pranayama, this breathing exercise can also be helpful for managing a depression episode. Inhale slowly and smoothly through your nose first filling your belly, then your rib cage and finally the upper chest, up to the collarbones. The exhalation happens in reverse order. It should be one continuous, wave-like motion.

• The square meter breathing technique: also known as box breathing or four-square breathing, is another helpful method I use to regain my breath. Inhale through your nose for a count of 4, hold your breath for a count of 4, exhale for 4 and at the end hold your breath again for a count of 4 before beginning anew.

When I practice a breathing exercise, I dedicate a few minutes for it, truly allowing myself, and my nervous system to slow down❤️.

2) A nice, comforting cup of tea🍵

Another strategy which I love is preparing and drinking a nice, warm cup of tea. I started to truly appreciate this feel good ritual back in 2023, when I was severly depressed.

I have also written an article named wind down with a good cup of tea, here is the link: https://feelinggoodwithsofy.wordpress.com/2025/02/24/wind-down-with-a-good-cup-of-tea/

Whenever I feel low or I find myself crying, another good way to calm the intense emotions within me is focusing on a good cup of tea, herbal tea or matcha while distracting myself with something that I like doing like watching a feel good serie or a film 🙂

3) A feel good film or serie📺

Distracting yourself by watching something funny, that makes you feel good could be a good option for lifting up your mood, at least that is my case 🙂 When I watch something humorous, uplifting, heartwarming, it gives me good, positive vibes 🥰and several times I feel better afterwards ❤️

Some of my favourite movies and series:

• Notting Hill
• A castle for Christmas
• Maid in Manhattan
• Bridgerton serie

4) Uplifting, soothing music🎶

What I also find healing is putting on a relaxing piano music list on my Spotify or You Tube. It soothes my mind and soul listening to piano music🎹. I love listening, for example, to James Malikey, Hans Zimmer, and Ludovico Einaudi.

When I listen to the music, I also happen to do some journaling. A good combination❤️ 🙂

5) Journaling📝

Another important tool that I find beneficial for my mental wellbeing is journaling. It’s a good way for me to put on paper both positive and negative emotions, happenings. I feel more relieved after writing, and I usually also happen to share and discuss my thoughts, struggles with my therapist❤️ or someone else, like a trusted family member❤️.

Journaling is also included in my daily morning rituals. I wrote an article about morning routines not so long time ago: https://feelinggoodwithsofy.wordpress.com/2025/03/10/morning-routines/

6) Going outdoors🌳🌞

Last but not least, going outdoors, for some fresh air and eventually for some light-therapy, is also very good for my mood, and if I do not have so many energies I just go outside in my garden and that is completely ok. Remember to respect your own boundaries, if you do not feel like for a 15 min. walk, go out for a 5 min. walk💚

By the way, I have written a wellness article about the benefits of nature, including also light-therapy: https://feelinggoodwithsofy.wordpress.com/2025/04/11/nature-a-mood-booster/

Love and Light❤️✨

Sofia Lena 😊

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