Depression,  Health,  Self Care

15 Ways to Nourish Your Mind, Body and Soul

The thought of healing depression can be daunting and overwhelming. It’s so important to take things in small steps. Which is why I really want to share with you a few ways to nourish your mind, body and soul. These are all small goals that you can slowly begin to incorporate into your days. Remember that small steps lead to massive changes over time so take it slow!

Whitney Barkman - 15 Ways to Nourish Your Mind, Body and Soul

— Nourish the Mind

-Stay Offline One Day Per Week-

Let your mind rest and not be constantly online and exposing yourself to other people’s energy.

-Meditate Every Morning-

I get it, meditation can seem super intimidating. But start with just 5 minutes a day. Check out the Insight Timer app to help you get started.

-Journal Every Day-

I love this one. It get everything going on in your mind out onto a page and can help stop the rumination and overthinking. 

-Limit Screen Time In The Evenings-

We get so much screen time all day long, it’s important to give your mind, your energy and your eyes a rest. You’ll also sleep better if you turn off the screens a while before bed.

-Gratitude Journal-

Take 5 minutes each day (I do this in the morning after meditating) to write down a few things you’re grateful for in that particular moment. This helps shift your mindset and improve your mental wellness. Download my free Guide to Gratitude here.

— Nourish the Body

-Daily Walk-

Begin with just a short 10-15 minute walk each day. Anytime of the day. Just get your body back into some movement. This greatly improves your mood.

-Drink Water-

Do you reach for pop, juice or another form of liquid when you’re thirsty? Choose water instead of sugary pops and juices as sugar is detrimental to mental health.


Find some exercise your truly enjoy and incorporate a few times a week. This can be going to the gym, running, yoga. Movement is medicine.

-Eat Your Veggies-

So much of depression is caused by a lack of nutrients, so ensure you’re getting lots of veggies into your diet daily.

-Try Meal Prepping-

Make a few things ahead of time, or make double batches of things like brown rice or quinoa. That way, when you’re having a particularly rough day – you have healthy food choices already ready.

— Nourish the Soul


Make sleep a priority because it supports your body, mind AND soul. Give yourself permission to rest and head to bed a little earlier. Check out this post to begin crafting your nightly routine.

-Learn Something New-

This is so soul-nourishing. Find things you are curious about and learn more about them.

-Declutter Your Space-

A cluttered home leads to a cluttered mind and soul. So get rid of things that no longer bring joy and create some space.

-Switch To Natural Hair And Body Care-

You might think this should fall into the body category, but it’s actually very soul nourishing because it feels so good to be using chemical free and natural products on your body.

-Reach Out To Someone-

Having a deep or inspiring conversation is one of my favourite soul supporting things to do. 

Love & Light