Depression can make even the simplest parts of your day feel difficult. When you’re feeling down, getting out of bed, responding to a message, or making yourself a meal can take more energy than you have.

When you're struggling, it's natural to want to wait until you feel better before making any changes. But often it works the other way around: taking one small step is what helps you start to feel better.

You don’t have to do it all at once. Start with just one of these small steps below. Each is a simple, practical way to take care of yourself even when you feel like you don’t have the energy.

Focus on what's manageable

Depression can affect your energy, concentration, and motivation, making everyday responsibilities feel much harder than they normally would. Instead of expecting that you’ll be able to accomplish everything you usually do, think about what feels manageable today.

That might mean taking a shower, tidying a section of your home, making something to eat, or stepping outside for a few minutes. Crossing a task (even a small one) off your to-do list gives you a sense of accomplishment and motivation, making the next step feel a little more possible.

Find ways to move

Committing to a full workout routine can feel overwhelming, but physical activity doesn't have to mean long, strenuous workouts.

A short walk, some gentle stretching, or putting on your favourite music and moving around for a few minutes can be a good place to start. The goal isn't to push yourself. It's to find a form of movement that feels good and realistic for you right now.

Stay connected

When you're depressed, withdrawing from other people can feel easier than trying to socialize. But spending too much time alone can leave you feeling more isolated.

You don't have to have a deep conversation or explain everything you're going through. But responding to a text, calling someone you trust, or meeting up with a friend for a short hangout, can open up the door for meaningful connection.

Build some structure into your day

Depression can make it difficult to keep track of time or find a sense of purpose in your day. A simple routine can provide some structure when everything else feels uncertain.

Try getting up and going to bed around the same time each day, eating regular meals, and planning one activity to look forward to. Your routine doesn't need to be complicated. A few consistent habits can be enough to give your day some shape.

Notice how you're talking to yourself

Depression can influence the way you think about yourself. You might find yourself having thoughts like, "I'm not good enough," "I'm failing," or "I'm never going to feel better."

When those thoughts come up, try pausing before accepting them as facts. Ask yourself what you would say if someone you cared about was feeling the same way.

You can also try replacing harsh self-talk with something more realistic and compassionate. Instead of "I can't do anything right," you might say, "I'm having a difficult time right now, and I'm doing what I can."

Recognize the effort it takes

Things that once felt routine can take considerable effort when you’re not feeling like yourself. Don't overlook the work involved in getting through a difficult day.

Making yourself a meal, replying to a message, getting out of bed, or asking for help all count. Give yourself credit for the steps you're taking, even when they don't feel significant.

Take a moment to check in

Sometimes you know you're not feeling like yourself, but you're not sure what's going on or what to do next. Taking a few minutes to check in with yourself can be a useful starting point.

During 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 give you a better understanding of how you're feeling. It also connects you with resources and next steps that are available in your community.

You don't need to wait until things feel overwhelming to check in. Sometimes, noticing how you're doing is the first step toward feeling better.

Ask for help when you need it

Small changes and self-care can be helpful, but they aren't always enough. If you've been experiencing persistent sadness, low motivation, changes in your sleep or appetite, feelings of hopelessness, or losing interest in things you normally enjoy, reaching out for help is a good next step.

Depression is highly treatable, and the sooner you get support, the better the results are. Counselling Alberta provides accessible counselling online and in-person across the province. Our services are available at flexible times, with fees based on your ability to pay. You deserve to feel better –— and it’s possible. Get started by reaching out to us today.

Information for this blog was provided by Calgary Counselling Centre & Counselling Alberta CEO, Dr. Robbie Babins-Wagner.

What to do when depression makes everything feel harder