At times of depression, when the challenges of the world feel greater than our ability to overcome them, as a way to survive we cut back and it is easy to hold on to one thing as a self care tool. These can be highly effective in the short term, we feel fantastic whilst we are using them. But afterwards things might not have changed, there might be negative effects from our self care tool. For example, as with Miller, consistently turning to food for comfort means weight gain, and this weight gain can be another thing that we can judge ourselves for. This just compounds our initial concerns, leaves us feeling lower, and more likely to need that comfort. The cycle repeats. Finding a way to break that cycle becomes a new challenge. I am, of course, going to point out that a good way to do this can be through therapy. But, just as with Miller's Self Care Chronicle, there are a wealth of small ways you can bring together to start building yourself up again.
Have a bath. Read a good book. Have a nice cup of tea. Do all three. Do something else. But remember that by showing yourself acts of care and valuing, you are breaking the negative self talk that fosters depression and tears you down.