When you’re depressed, even simple things can feel incredibly heavy. Feeling better about yourself isn’t about “snapping out of it”; it’s about very small, very kind steps you can take. Some ways that might help are as follows:
- Be kind to yourself
- Remind yourself that you are not to blame for your depression. It’s an illness, not a personal failure.
- It’s okay if you can’t do much today. Being alive today is an accomplishment.
- Challenge negative self-talk
- Depression often lies to you, making you believe you’re worthless or unlovable.
- Try writing down your harshest thoughts and responding to them as if they were from a close friend.
- Focus on very small wins
- “I got out of bed today.”
- “I took care of my teeth.”
- “I responded to a message.” These insignificant acts are victories.
- Reconnect with things that once brought you comfort
- Even if it seems flat now, rewatching a comforting show, doing a small hobby, or listening to an old favorite song can occasionally rekindle a little bit of happiness.
- Talk to a person
- If possible, reach out — a friend, a family member, or a therapist.
- You don’t have to have the “right words.” You can even say, “I’m struggling, but I don’t know how to talk about it.”
- Limit harsh comparisons
- When you’re stuck, social media can especially make you feel like everyone else is doing well.
- Try to unfollow or mute people and pages that trigger comparisons for now.
- Treat your body kindly
- Depression affects energy, but a few sips of water, a short walk outside, or simply sitting in sunlight for 5 minutes can sometimes shift things just slightly.
- Allow yourself hope, even if it feels distant
- It won’t always be like this.
- Acting with hope—like asking for help or taking care of yourself—can bring about real change over time, even if you don’t feel hopeful.
