Depression can make even the simplest things feel overwhelming and pointless. When motivation feels out of reach, it’s a natural response to want to withdraw or avoid things altogether.
I had no motivation or desire to do anything, not even getting out of bed when severely depressed.
Still, if we only rely on doing something when we feel like it, then we’re going to get very little to nothing done when suffering from this mental disorder. That’s why we must create a routine that allows us to function and get some basic work done.
Here are some small, manageable steps that might help ease the heaviness:
- Set tiny, achievable goals
Instead of aiming to “get things done” or “trying to do everything perfectly,” try setting just one very small, achievable goal each day.
It could be something as simple as drinking a glass of water, stepping outside, or texting a friend. Completing small tasks can provide a sense of accomplishment, even if it feels minor.
I would set small fitness goals, such as lifting weights for 5 minutes or going for a 5-minute walk.
You would be surprised how quickly small improvements will start to compound and snowball, rapidly improving your life.
- Be kind to yourself
Depression often makes us our own worst critics. I know it does for me when my depression gets worse.
Try to notice when you’re being hard on yourself and counter those negative thoughts with kindness.
Acknowledge that you’re dealing with something challenging and that it’s okay to take it slow.
Not every day will be great, but as long as you’re trying and getting better over time, then that’s all that matters.
- Break challenging things into steps
If a task feels daunting, then try to break it into smaller parts.
Doing one part can make a difference and may give you just a bit of the momentum you need, even if you can’t do the whole thing all at once.
- Physically exert yourself
Physical movement, even light stretching or a short walk, can elevate your mood because it releases endorphins.
Again, it doesn’t have to be much. Even a few minutes can help. And you can always add more exercises or workout days in the future.
- Let others in your life
Sometimes, just talking about what’s going on, or letting someone know that you’re struggling, can bring relief since you can get it off your chest.
Whether it’s a friend, family member, or therapist, sharing how you feel can lighten the load and even provide a newfound perspective that you can use to get better.
- Seek professional help
Having some days when you just feel lazy and like you are not motivated to do anything is perfectly fine and normal.
But feeling that way for a long, uninterrupted period is most likely a sign you’re suffering from depression or some other mood disorder.
That’s why you should consider reaching out to a mental health professional, such as a psychologist or psychiatrist, for instance.
I’ve been to various psychologists, and they did help me get an accurate diagnosis, an objective point of view, and tips I could use in my daily life.
Depression is often incredibly isolating, but support is available, and you don’t have to carry that burden alone. Counseling or going to therapy can offer you coping mechanisms and tools to manage depressive symptoms and start building motivation slowly over time.
- Create a simple routine
Humans need structure to feel grounded and function properly.
That’s why you should create a simple routine you can stick to. An example of a morning ritual could be drinking water, then opening a window, and finally washing your face.
The goal isn’t productivity but creating a gentle rhythm that you can adhere to so that it adds some stability to your day.
- Allow for rest without guilt
Depression takes a lot of energy, even if it might feel like you’re doing nothing. Consequently, your body might need more rest than usual.
If you need to spend time resting or lying down, let yourself do that without judgment. Just permitting yourself to rest can ease some internal pressure.
- Do something soothing and relaxing
Try an activity you usually find comforting or soothing, even if you don’t feel like it initially.
Watching a familiar show, listening to calming music, or spending time with a pet can ease your suffering.
- Limit social media
Social media can make us feel worse, especially if we see other people “doing more” or feel like we’re getting left behind.
The only person you should be comparing yourself with is yourself, and the goal is to be the best person you can be.
- Notice and name your feelings
Depression often brings a lot of strong, complicated emotions with it.
Simply naming and accepting what you’re feeling, like sadness, frustration, or emptiness, can help you feel a bit more in control.
Journaling can also assist you by writing down your frustrations.
- Practice self-compassion
Depression isn’t your fault, and you don’t have to “snap out of it.”
Show yourself the same compassion you’d offer a friend in a similar situation. Treat yourself with gentleness and respect.
That’s not to say that there might not be some things you should improve in your existence to feel and do better, but that still doesn’t make you solely responsible for your psychological difficulties.
- Seek out the light
Try spending a few minutes outside, especially in natural sunlight, since it has been shown to lift mood. Even a few moments near a window can help.
I like going for walks in the forest since it allows me to combine natural sunlight with the relaxation that nature provides.
Depression can make it seem like things will always feel this way, but let me assure you that these feelings are not permanent. If you’re willing to work on them, that is.
Holding onto the idea that these dark times will pass can provide some comfort.
Conclusion
Remember that it’s okay if progress is slow.
This isn’t about doing everything perfectly all at once. Instead, what matters is taking small, incremental steps to get through this tough time in your life without falling into chaos and despair with seemingly no way out.
Please consider joining our forum and Facebook if you enjoyed reading this and would like to chat with like-minded peers about anything depression related.
It would certainly go a long way toward making my dream of creating a thriving, supportive community a reality!
