Managing depression: small ways to improve your mood
When you’re experiencing depression, even everyday tasks can feel overwhelming. Getting out of bed, answering a text, or making a meal can take more energy than you have. And while you may want to feel better, finding the motivation to do the things that could help can feel impossible.
The good news is that you don’t have to change everything at once. Small, manageable steps can help nurture your mental health and improve your mood overtime.
Start small
When your energy is low, it's important to set realistic expectations for yourself. Your capacity for managing daily tasks may be lower than usual, so rather than trying to tackle everything on your to-do list, start with one small goal. Maybe that looks like making your bed, taking a shower, stepping outside, or washing a few dishes. Completing something small can give you a sense of accomplishment and help create momentum to keep going.
Move your body
Physical activity can support your mental health and boost your mood more than you may realize. It doesn't have to mean going to the gym or completing a difficult workout if that's not your thing. A short walk around the block, stretching for a few minutes, or dancing to your favourite songs can be a good place to start.
Stay connected
Depression can make you want to withdraw from the people around you. While it’s normal to need time alone, too much isolation can make difficult emotions feel heavier. Try reaching out to someone you trust, even if it’s just a quick text. You don’t have to talk about how you’re feeling if you’re not ready. Simply connecting with someone can help you feel less alone.
Create routine
When you're depressed, the days can start blending together, but having a simple routine can provide a sense of stability and purpose. Try to keep regular times for getting up, eating meals, and going to bed. You can also plan one small activity each day that you enjoy or find meaningful.
Be mindful of how you talk to yourself
Depression can affect the way you see yourself and your experiences. You may find yourself thinking things like, “I’m not good enough” or “I’ll never feel better.” When these thoughts come up, try to notice them without treating them as facts. Ask yourself: Would I speak to someone I care about this way? The answer is likely no.
Instead of saying "I'm not good enough," try saying "I did my best, and that's all I can do." If you start talking to yourself with the same kindness you show others, you’ll probably notice a boost in your confidence and self-esteem over time.
Give yourself credit
When you’re feeling down, things that once felt easy can require significant effort. Give yourself credit for the steps you are taking, even when they seem small. Getting through a difficult day is an accomplishment and deserves to be acknowledged.
Check-in with yourself
If you're feeling down, but don't know why or where to start, a simple check in can be a good first step. As part of National Depression Screening Day, you can take a free, anonymous depression screening quiz at areyoufeelingok.com from October 5-11.
The quiz takes less than five minutes and can help you better understand how you're feeling and connect you with local resources. While it may seem like a small step, it's one that can put you on a path forward.
You don't have to navigate things alone
While these self-care strategies can be helpful, sometimes depression can require a bit more support. If you’ve been struggling with persistent sadness, low motivation, changes in sleep or appetite, feelings of hopelessness, or a loss of interest in things you usually enjoy, it might be time to reach out for help.
Depression is treatable, and research shows that the sooner you get support, the quicker and better the results are. At Calgary Counselling Centre, we offer online and in-person support that works for you and your budget—without a waitlist. Reach out to us today to get started!
Information for this blog was provided by Calgary Counselling Centre CEO, Dr. Robbie Babins-Wagner.