The Body Remembers: A Gentle Path through Depression

  •   Sat, Jul 19 2025
  •   By Dr Pallavi Pavithran, MBBS MS (ENT)

July 19, 2025

If you’re here, reading this, it probably means something hurts. And not in the kind of way that you can just “shake off” or “snap out of”.

Depression isn’t laziness. It’s not weakness. It’s not something you’re making up. It’s something your body is doing…and that might be the most important thing you read today!

Depression is a Signal, Not a Failure

For years, we’ve been told that depression is all in the mind. But science now paints a deeper, more compassionate picture: depression is often the result of something happening in the body.

When we’re sick—whether from infection, stress, grief, or trauma—the body enters a shutdown mode. Appetite drops. Sleep gets disturbed. Energy disappears. Movement feels impossible. Everything seems overwhelming.

These changes are called sickness behaviours. They are biological responses, encoded in us to help us survive. The brain, in these states, becomes inflamed. Neuroinflammation. It changes how we think, how we feel, and how we see things .Everything seems overwhelming. This isn’t your fault.

But there are ways forward…

Putting Out the Fire: How the Body Heals the Mind

If inflammation fuels depression, then calming the body can calm the mind.

And the good news? You don’t need expensive supplements or perfect routines. Your healing tools are already all around you.

1. Sunlight: The First Medicine

Go outside. Just that…..

Even five minutes of natural light on your skin and eyes—especially in the morning—begins to reset your internal clock. That clock controls sleep, hormones, and mood. Think of sunlight as information. It tells your body: You're alive. You're part of this world. You're still here.

2. Movement: Gentle, Not Punishing

You don’t have to run a marathon. You just have to move. A walk on a beach. A slow stretch in a quiet room. A barefoot stroll on grass. When your muscles move, your brain receives powerful anti-inflammatory signals. You breathe deeper. Your heart pumps stronger. And your nervous system starts to settle. Each step you take is a message to your body: we’re not stuck anymore.

3. Sleep: Where Repair Happens

The depressed brain craves rest—but often can’t find it. You don’t need perfect sleep hygiene to begin healing. Try this instead:

  • Lower the lights an hour before bed.
  • Keep your room cool and quiet.
  • Avoid screens right before sleep.
  • Let your phone charge far from your bed.

Good sleep isn't indulgence. It's therapy.

4. Food: Chemistry That Feeds Hope

Food isn’t just fuel—it’s conversation between your gut and your brain. And when that conversation is full of sugar, ultra-processed oils, and additives, the brain suffers.

But when you eat real food—vegetables, good fats, fermented foods—you feed the gut microbes that produce calming, balancing brain chemicals like serotonin.

One better meal is one better message to your brain.

5. Nature: The Stillness That Soothes

If all else feels too hard, let this be the first step:

  • Take off your shoes.
  • Stand on soil.
  • Sit with a tree.
  • Write your grief in the sand and let the ocean take it.
  • Stare at a sunset until the ache inside softens, even just a little.

We come from nature. And when we return—even briefly—it reminds our nervous system of safety. Of stillness… Of rhythm.

Begin Where You Are

Healing doesn’t happen all at once. And you don’t have to wait until you feel strong or motivated.

Let the body lead:

  • One barefoot walk.
  • One deep breath under open sky.
  • One better sleep.
  • One real meal.
  • One sunrise watched in silence.

You're not broken. You're responding—to pain, to overload, to unmet needs. And your body, as much as your heart, is asking for kindness.

You are not alone! And there is a way through!

If you're in crisis or need someone to talk to right now, please reach out. We're here to listen, without judgment, and to walk with you!

 

 

 

 

Call: 0824/2983444

A Suicide Lifeline Initiative

 

 

 
By Dr Pallavi Pavithran, MBBS MS (ENT)
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Comment on this article

  • Rohan, Mangalore

    Sat, Jul 19 2025

    Why doesnt anyone teach self love from childhood , why it has to be learnt the hard way, if we all love ourselves and take care of our own well being everything will be perfect. But humans have lot of expectations from everyone. Also they like living under the stress of their own expectations. Like has to just glide it's so short to think about anything negative ...

  • RkR, Mangalore/ Dubai

    Sat, Jul 19 2025

    Good one!! All of us read and ignore things but when the said things happens to our dear once- we go blind looking for opinions and options- here in my case it was my Mom. Super Angry for no reason, lazy on daily chores to nil, Mood swing- BP shooting for the first time in her life. She Had no illness whatsoever just that her responsibility were taken over and she had nothing to do changed things. Just visiting a doctor and a counselor brought her back to Life. Most importantly- bystanders have to prepare themselves to be heartless/deaf during recovery process - else you to will have to attend counseling session. Ignore outsiders noise- Never feel shy to attend a doctor and counselor- it’s your life

  • Naina, Mangalore

    Sat, Jul 19 2025

    Absolutely brilliant article and so relevant in today’s turbulent times . The measures you have suggested are simple and straight forward. To be honest I started feeling better as I was reading the article I hope that you maintain the simplicity going forward too


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