Understanding Depression Through the Nervous System
Depression is often approached as something emotional or cognitive, something happening primarily in the mind. But many people experience depression in the body.
Things that once felt simple can begin to require more effort. Some people feel heavy or slowed down while others feel flat, disconnected or unable to fully engage with life in the way they once could. In this case, energy changes, sleep shifts and motivation becomes harder to access. Somatic therapy
offers one way of working with depression by supporting both the nervous system and the body.
From a nervous system perspective, depression can sometimes reflect a state of withdrawal or conservation. If this perspective is new to you, my article on Understanding Polyvagal Theory explores why the nervous system responds this way.
“The system is not necessarily failing, in fact, in many cases, it is protecting, conserving energy or adapting to prolonged stress, overwhelm, inflammation, grief, trauma, hormonal shifts or depletion.”
This does not mean depression is “just in the body.” Nor does it mean we can supplement or lifestyle our way out of profound suffering. But it does mean that supporting mood often involves supporting the whole system, not only our thoughts. For many people, depression is also shaped by unresolved trauma and chronic nervous system dysregulation. If you'd like to explore that relationship further, you may want to check out my article, Is Trauma Stored in the Body?
This is not about forcing yourself to feel differently but about gradually creating conditions that support more energy, connection and engagement over time.
Beginning with the Basics
When people are depressed, foundational rhythms often begin to fall away.
Meals become irregular; Sleep shifts; Movement decreases. There may be long stretches without nourishment, time outside or contact with the body’s natural rhythms. Then the nervous system has even less support to work with.
Don’t try to change everything at once, but it can help to begin with a few steady anchors.
You might experiment with:
• eating within an hour or so of waking
• including protein regularly throughout the day
• eating consistently rather than skipping meals
• getting some light exposure in the morning
• stepping outside briefly, even for a few minutes
These are small things, but small things matter…especially when energy is low.
Supporting Mood Through Nourishment
When we're depressed, eating often becomes less consistent. We might skip meals, eat whatever feels easiest, lose our appetite altogether or find ourselves eating without really feeling present. Over time, this can leave the body with fewer of the nutrients it needs to support energy, mood and nervous system regulation.
Rather than focusing on restriction or eating "perfectly,” it can help to think about adding more support.
You might experiment with:
• eating regularly throughout the day rather than skipping meals to keep blood sugar regulated
• including protein with meals to help support steady energy and neurotransmitter production
• increasing whole foods such as vegetables, fruit, legumes and whole grains to provide fiber and support gut health
• including healthy fats such as olive oil, nuts, seeds and fatty fish, which may help reduce inflammation and support brain health
“Supporting mood often involves supporting the whole system, not only our thoughts.”
The goal is not to change everything overnight. Small, consistent shifts often have a greater impact than dramatic changes that are difficult to sustain.
Supplements That May Help
Some people also explore nutritional supplements as part of supporting depression. This is not a replacement for therapy, medical care, medication when needed or deeper psychological work. But for some individuals, supplements can provide additional support for the nervous system and mood.
***It is important to consult with your physician, psychiatrist or medical provider before starting supplements, especially if you are taking antidepressants or other medications, are pregnant or have underlying medical conditions. Support should be individualized. Different nervous system states often need different kinds of support.
Some commonly explored supports include:
Omega-3 Fatty Acids
Omega-3s, particularly EPA and DHA, are among the most researched supplements for mood support and inflammation.
Magnesium Glycinate
Magnesium can support nervous system regulation, sleep and muscle relaxation. Many people are deficient.
Vitamin D
Low vitamin D levels are commonly associated with depressive symptoms, particularly in people with limited sun exposure.
B-Complex Vitamins
B vitamins support energy production and neurotransmitter function and can be especially supportive during periods of stress or depletion.
L-Theanine
Sometimes used for depression that also includes anxiety, mental tension or nervous system overactivation.
Rhodiola or L-Tyrosine
These are sometimes explored for low energy, apathy or difficulty activating, though they are not appropriate for everyone and can feel overstimulating for some people.
Working with Movement
Exercise is often recommended for depression, but for many people the suggestion itself can feel overwhelming. When the system is in a more collapsed or shut-down state, even basic tasks can feel like they require significant effort. Approaching movement too aggressively can sometimes increase shame or reinforce the feeling of “failing” at self-care.
It can help to think less in terms of exercise and more in terms of gentle mobilization.
You might try:
• walking for a few minutes
• stretching briefly
• standing outside in the morning light
• slow or rhythmic movement
• yoga, if supportive rather than demanding
The intention is not fitness but to help the system reconnect with a little more energy and aliveness.
Supporting Sleep
Sleep and mood are deeply connected. From a nervous system perspective, sleep helps establish the baseline state from which emotional regulation, motivation and attention become more available. When sleep is disrupted, the whole system can have a harder time recovering from stress and maintaining stability.
You might experiment with:
• reducing stimulation in the evening
• keeping a more consistent sleep rhythm
• dimming lights at night
• limiting screens before bed
• magnesium or calming nighttime rituals
Again, the goal is not perfection, but support.
Practice: Inviting Aliveness
Sometimes reading about depression is one thing. Experiencing even a small shift in the body is another.
Below is a brief practice you can return to whenever your system feels heavy, flat or disconnected. The intention is not to create a dramatic change, but simply to invite a little more aliveness, one small movement at a time.
Download the Companion Handout
If you'd like a simple reminder of the ideas in this article, I've created a printable handout you can keep on your desk, refrigerator or somewhere you'll see regularly.
It includes practical reminders, gentle nervous system supports and the Inviting Aliveness practice.
→ Download the Depression Support Handout (PDF)
A Different Orientation
Depression can make it feel as though life has become smaller, perhaps like energy, interest and connection are no longer available.
But they are not gone. They are simply less accessible while the system is working hard to protect and conserve.
“Healing rarely happens all at once and definitely not by pushing harder. It can begin with creating enough support for the body, working with the nervous system and creating just enough safety for a little more aliveness to emerge.”
You do not need to change everything today, one small shift is enough.
If you're interested in exploring these ideas more deeply, my self-paced course Somatic Skills for Embodied Awareness introduces practical nervous system practices including grounding, resourcing and embodied awareness. Learn more here.
About the Author
Shauna Bergh, LMFT, SEP, RYT-500 is a somatic psychotherapist and yoga teacher based in the San Francisco Bay Area. Her work integrates trauma informed psychotherapy, nervous system education and contemplative practices drawn from yoga philosophy.
In addition to her clinical practice, Shauna teaches courses for therapists and individuals interested in embodied awareness, helping people develop greater awareness of their nervous system through breathwork, somatic practices and guided self inquiry. Her approach bridges psychology, the body and contemplative traditions with a focus on cultivating safety, presence and deeper connection in our increasingly complex world.