Realistic Actions for When Depression Hits Hard

Kelly Anderson, PhD

When depression hits, even the smallest tasks can feel impossible. Getting started is often the hardest part and can feel so overwhelming. When working with clients with depression, I always talk about small steps that can build big change. For many of my clients, breaking chores, tasks, and activities down into smaller steps helps. As does building simple structure into your day to increase chances of feeling accomplishment (which releases our feel-good chemical dopamine) therefore building motivation. Below are some of my favorites.

Tiny Wins for Big Progress

Depression can make it feel like nothing is possible, but starting small is key. Micro-tasks like getting out of bed, drinking water, or opening a window may not seem like much, but they matter! Achieving these little victories helps build momentum and improves your mood. Start by picking just one thing—no matter how tiny—and give yourself credit for accomplishing it.

One Non-Negotiable Task Per Day

Instead of overwhelming yourself with a long list, choose one small, non-negotiable task per day. Brushing your teeth, taking a shower, or simply putting on clean clothes are great starting points. Establishing a daily habit builds consistency and structure, which are crucial for maintaining mental health during a depressive episode (and outside of one too). These small routines or tasks can become habits that offer a feeling of normalcy when everything else feels overwhelming.

5-Minute Activity Bursts

Starting a task can be the hardest part, especially when depression makes you feel unmotivated. Try using a timer and commit to just 5 or 10 minutes of activity—whether it’s cleaning a small area, making a snack, or stretching. Once the timer’s up, you can stop or keep going if you feel able. This technique taps into behavioral activation, a powerful therapy strategy for improving mood by increasing activity levels in manageable increments.

Protect Your Mind from Negative Influences

When feeling down, it’s all too easy to start scrolling on our phones even though we know social media can amplify negative feelings. Limit your time scrolling or take breaks to focus on more positive, uplifting content. Minimizing screen time and avoiding negative comparisons can boost your mental well-being. Instead of grabbing your phone, try listening to your favorite playlist, watching one of your favorite movies, or stepping outside for fresh air. If you do choose to use social media, make sure you’re setting timers and time limits to keep you aware of how much time you’re spending scrolling.

Rest Is Productive, Too

It can sound counterintuitive, especially if you’ve been spending a lot of time in bed or on the couch, but rest is a necessary part of recovery. And, while feeling guilty about resting is common intentional resting is different from not being able to get out of bed. It’s a time you’ve chosen to try to recharge mentally and physically. It can include focusing on your breathing, spending time doing something that comforts you, or getting to bed a few minutes early. Mindful rest can be a game-changer in maintaining your mental health and research shows that it’s an essential part of healing from depressive episodes.

When You’re Ready to Take the Next Step

If you’re struggling to move forward, know that help is available. Therapy and professional support can make a world of difference when you’re feeling stuck. Reach out to a therapist or schedule a consultation today to explore treatment options for depression that work for you.

You deserve to feel better!