Tips to Get Through the Day During Depression

Today, we will address one of life's most common and challenging struggles- depression. Every day can be a battle. If you're feeling overwhelmed, sad, or lacking motivation- this blog post is for you! We've gathered seven practical and effective ways to help you manage your day when you're depressed. Let’s get started!

Tip 1: Understand the root cause

Understanding the root cause of your depression can help you beat it with ease. Understand that it is not a character flaw or weakness. Rather, it is a medical condition that requires attention and care. In this regard, getting to the root cause can be complex. Sometimes, it may require professional help. But it is essential. It involves examining past experiences, current stressors, and underlying health conditions. Not everyone finds it comfortable, but if you process through the steps, it could lead to a path of healing and a brighter future.

Tip 2: Set Realistic Goals

When you're feeling down, you may feel tempted to set lofty goals for yourself to "fix" your mood. However, this can often backfire.


Setting unrealistic goals can leave you feeling even more overwhelmed and depressed. Instead, focus on setting small, achievable goals. Goals that you can realistically accomplish each day. Now, this will help you feel a sense of accomplishment and keep you moving forward-even on your darkest days.

Tip 3: Take Baby Steps

When you're depressed, it's natural for you to feel a heavy burden of n-number of responsibilities on your shoulders.

Everything seems not doable. You just want to curl up in a ball and hide away from the world- just like a baby.

Well, in that case, taking small steps like a baby is better than not moving at all.

This may seem tiresome. But it's imperative.

For example, imagine one of those worst days when you don’t feel like waking up. Now, even if you take that baby step and make it to the couch, that's better than staying in bed all day.

Similarly, making that little effort to cleanse your body can help you feel refreshed and revived, even if only for a short while.

Try the same thing when beating unhealthy comfort foods during your mood swings. Above all, you never want to sacrifice your energy and probable productive hours to bad food.

Tip 4: Create a Routine

Why creating a routine for yourself is so important during a depression?

You feel more in control. Period.

How to do that?

Mind simple rituals at first.

  • Wake up at the same time every day.

  • Eat regular meals.

  • Take breaks throughout the day.

  • Move your body and get fresh air.

In the second phase −

  • Plan your day ahead of time.

  • Make your to-do list.

  • Cross items off your list when you complete them.

It will help you feel accomplished, even for small tasks.

But if you don’t feel like doing it all by yourself, reach out to your support system. Whether it's friends, family, or a therapist, let them help you follow a strict routine. Soon you will notice how it can help you tick off the depression of your life as well.

Tip 5: Get Some Exercise

This is probably the last thing you would try. But exercise can actually be one of the most effective things you can do to improve your mood- already proven.

Exercise releases endorphins- that we know to have mood-boosting effects. It also helps to get you out of your head and into your body. Plus, it can be a positive distraction from negative thoughts.

But it does not necessarily have to be cardio or pulling off heavyweights in a gym. Even a short walk around the block can do wonders for your frame of mind.

Tip 6: Eat a Healthy Diet

It’s been proven that our diet directly influences our minds.

You will always find highly productive people with a strict diet. They consume nutritious foods. The platter includes fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

A healthy diet elevates your mood, energy levels, and well-being.

In contrast, when you go for processed and unhealthy foods during mood swings, it further amplifies depression symptoms. It's also natural for you to feel fatigued and low motivation, for that matter.

Therefore, when you have a mood swing, go for a balanced. Also, stay hydrated throughout the day. But make sure to go for healthy drinks only.

Tip 7: Seek Professional Help

If nothing works, reach out for professional help. A therapist can help you identify the triggering points and work with you to develop an effective treatment plan. S/he may also prescribe some temporary medication to help relieve your symptoms. Once you get off the worst zone, you may take solid steps to keep such bad mood swings at bay from next time onwards.

Updated on: 12-Apr-2023


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