Small steps, big impact: how little actions can help you manage depression
When you're dealing with depression, even simple, everyday tasks can feel like climbing a mountain. Things like getting out of bed, taking a shower, or sending a text to a friend might seem impossible. The idea of feeling better can feel far out of reach. But the truth is, it’s the small actions that can help you start feeling more like yourself again.
Depression looks and feels different for everyone. Some people feel deep sadness, others feel hopeless, exhausted, or lose interest in things they used to enjoy. You might find it hard to get through the day, have low motivation, or even struggle with thoughts of suicide. Family and friends might notice changes too, like a lack of energy or shifts in your mood.
So, how do you start feeling better? It’s all about focusing on manageable actions—small steps you can build on each day. You don’t need to set huge goals like “I’m going to be happy tomorrow.” Instead, aim for tiny victories, like getting out of bed, having a healthy snack, or spending 10 minutes in the sunshine. These little steps are powerful because they show you that change is possible. You're not stuck, and you won’t always feel the way you do now.
The difference between sadness and depression
It’s normal to feel sad sometimes—everyone does. But depression is different. It lasts longer and feels more intense. Depression can show up in many different ways. You might feel a bit off or like you're not quite yourself or you may struggle to get through even simple tasks. You might start focusing more on negative thoughts and blame yourself for feeling this way.
If you are having negative thoughts or the feelings of sadness, hopelessness or loss of interest have been lingering counselling can be helpful. Depression is a common issue many people face, but getting help early can make a big difference in how quickly you start to see positive changes.
The power of small actions
It’s easy to feel discouraged if you set big goals and don’t achieve them. Instead, try to set small, achievable goals. For example, instead of aiming to read a whole book, just aim to read a single page. If you don’t hit your goal one day, don’t get down on yourself. Try again the next day. The point is to keep moving forward, even if it’s just a little bit at a time.
Taking small steps gives you a sense of accomplishment and helps prevent feelings of being overwhelmed. Struggles feel more manageable when you break them into smaller, more achievable tasks.
Building a self-care routine
Depression can make self-care difficult, but taking care of your body and mind is an important part of feeling better. Building a self-care routine doesn’t have to be complicated.
Focus on the basics: drink enough water, eat nutritious meals, get enough sleep, and find ways to move your body. It might be hard to believe, but even 10 minutes of exercise a day can help ease feelings of depression. The key is to find movement that you enjoy, whether it’s a walk outside, dancing, or stretching—anything that doesn’t feel like a chore.
You’re not stuck
Remember, it’s possible to change the way you think and feel. With practice and patience, you can shift your mindset and begin to feel better. Depression doesn’t have to define you, and you don’t have to tackle it all at once. Just take it one step at a time, and build on those small victories. Over time, those little actions will add up, and you’ll start to see that change is possible.
You’ve got this—just start with one small step today.
Check in with how you’re feeling at areyoufeelingok.com
Listen to the Living Fully podcast episode One Step Better – Small Actions to Tackle Depression
Information for this blog was provided by registered social workers, Anna Hemens and Camille Kim. Learn more about our counsellors.