Sophrology and depression: support alongside medical care

If you are reading this, you may be going through a time when everything feels heavy, or you may be worried about someone. And you are wondering whether sophrology can help with depression. I will answer honestly, because the subject deserves it: sophrology and depression can go together, but not in just any way.

I am a sophrologist in Bordeaux. Before that, I burnt out after years in start-ups. I know what it is like to have no drive left, to wake up tired and find everything overwhelming. But I also know what is not my job. Depression is first and foremost a matter for a doctor. Sophrology can help you live through some moments a little better, as an addition, never in place of medical care.

Here you will find how to tell feeling low from depression, when to see a doctor and who to call, what sophrology can offer, and two gentle exercises for difficult days.

Feeling low or depression: the difference matters

Everyone goes through low patches: a bout of the blues, sadness after a disappointment, a few days with less energy. It is part of life, and it passes.

Depression is something else. The World Health Organization stresses that it is different from ordinary changes in mood and feelings about everyday life. It can affect every part of life, including relationships with family, friends and work. Around 5.2% of adults worldwide live with it, according to the same page. It is not a lack of willpower or a weak character. It is a health problem, and effective help exists.

Signs to watch for

According to the WHO and Inserm, the French national institute of health and medical research, depression means a sad, empty or irritable mood, or a loss of interest and pleasure in almost everything, present for most of the day, nearly every day, for at least two weeks. Other signs often come with it:

• deep tiredness, a loss of energy;
• disturbed sleep, often waking very early in the morning;
• changes in appetite and weight;
• difficulty concentrating;
• feelings of guilt or worthlessness;
• hopelessness about the future, thoughts of death.

Only a doctor can make that assessment. If you recognise several of these signs in yourself, that is reason enough to book an appointment.

When to see a doctor, and who to call in an emergency

See your GP if the sadness or loss of interest has lasted more than two weeks, if you can no longer work or look after yourself, if you are drinking more than before to keep going, or if the people close to you are worried about you. They can assess the situation, offer suitable care and refer you to a psychiatrist or a professional trained in psychotherapy.

Inserm points out that combining antidepressant medication with well-conducted psychotherapy can manage depression effectively and help prevent further episodes. The WHO says the same: there is effective help, whether depression is mild, moderate or severe. It is worth reaching out.

If you have suicidal thoughts

Do not wait. In France, call 3114, the national suicide prevention line. It is free, open 24 hours a day, 7 days a week across France, and you will speak to a trained professional. You can also call if you are worried about someone close to you. If there is immediate danger, dial 15 or 112. If you are in another country, contact your local emergency services or a crisis line.

What sophrology can offer, alongside medical care

Once you are being looked after, or alongside what your doctor suggests, sophrology can have a place. Not to act on depression itself, but to help you get through the days with a little more support.

Here is what I work on with the people I see in this situation, always gently:

• coming back to physical sensations, when everything is happening in your head and thoughts go round in circles;
• finding a fuller breath again, to ease moments of tension;
• noticing one small pleasant moment each day, however tiny, to retrain your attention;
• preparing for sleep with guided relaxation in the evening.

I do not set ambitious goals. The first sessions often involve few exercises and a lot of listening. When your energy is very low, even sitting and breathing for five minutes is a victory, and I say so.

How I adapt my sessions

Before we start, I ask whether you are seeing a doctor. If you are not, and what you describe sounds like depression, I encourage you to see one first. It is not a way of turning you away: it is the right way in. Then we move at your pace. I do not use exercises that stir up painful memories, and we stop whenever you need to.

What I do not do, and what research does not say

Sophrology does not replace medical advice. I will never tell you to stop or reduce a medication: only your doctor can decide that with you. And I will not promise you that a few sessions will change everything.

I would also rather be honest about the state of research. The Inserm report on sophrology concludes that studies of its effectiveness are too few and too varied to confirm or rule out anything. When you read that it "relieves depression", be wary. What I can offer is time for yourself, simple tools for the body and attentive listening. It is modest, and it is already a lot when you are struggling.

Two gentle exercises for difficult days

These exercises ask almost nothing of you. Do them sitting or lying down, and stop if they do not feel good.

1. Three breaths and a point of contact

Sit with your feet flat on the floor. Feel the contact of your feet, then the weight of your body on the chair. Breathe in gently through your nose, and let the air come out slowly, without forcing. Three times. With each out-breath, let your shoulders drop a little. That is all. This exercise does not fix anything, but it brings you back to the present when your thoughts are racing.

If you want to understand why breathing out slowly is soothing, I explain the role of the parasympathetic nervous system in another article.

2. The small evening notebook

In the evening, write down just one thing from the day that was not unpleasant. Not necessarily happy: the taste of a coffee, a ray of sunshine, a message you received. Some evenings you will find nothing, and that is not a failure. The idea is not to force yourself to see life through rose-tinted glasses, but to gently train your attention to notice what is going a little bit right as well.

Small things that help day to day

The WHO suggests a few things you can do yourself, on top of professional help. I include them because they match what I see at my practice:

• keep doing, even a little, an activity you used to enjoy;
• stay in touch with the people close to you, even by message;
• move regularly, even if it is just a short walk;
• keep regular mealtimes and bedtimes as much as possible;
• drink less alcohol, which often makes things worse;
• talk about how you feel to someone you trust.

None of these is a solution on its own. But together, and alongside medical care, they give you something to hold on to. For family and friends, one thing helps a lot: do not try to reason the person out of it, but be there and encourage them to see a doctor.

Sophrology sessions, alongside your doctor

If you are receiving medical care and would like to add something for yourself, sophrology may be worth exploring. In sessions, we start from how you are on the day, not from a fixed programme. If you want to know what a session actually looks like, I have described what happens in a sophrology session. If you are wondering instead whether your exhaustion comes from work, my article on the signs of burnout can help you see more clearly, and my article on managing stress and emotions offers other exercises.

I see people at my practice as a sophrologist in Bordeaux, and I also offer online sophrology, which helps on days when going out is hard. My background is on the about page, and you can book a sophrology session for adults.

And if you remember just one thing from this page: if you have been feeling bad for more than two weeks, talk to your doctor. It is the first step, and it counts.