How to cope with depression: self-help things to do when depressed
CareOps editorial team · · 8 min read
Mental wellness information and service guidance published by CareOps.
About the CareOps editorial team
The CareOps editorial team publishes these guides. Sources are linked at the end of each article; examples are illustrative, not customer stories. Product descriptions refer to CareOps Maeumi. Publication and revision dates appear above.
Read our full editorial standards →If you are searching for how to cope with depression, you are probably already worn out. You try to pull yourself together, your body doesn't follow, and then you blame yourself for that too. Getting through depression usually looks less like one big resolution and more like a few small actions you can take today. Here is what research and public health guidance suggest, sized for where you are now.
At a glance
- Things you can try on your own when depressed: move your body, add small enjoyable or doable activities, keep regular sleep and meal times, get outside in daylight, connect with people, step out of rumination and speak to yourself kindly.
- Exercise has some of the most research behind it. An analysis of 218 randomized trials (14,170 people) found that walking or jogging, yoga and strength training moderately reduced depressive symptoms.
- Telling yourself to “just try harder” rarely works. Start very small, and if symptoms last more than two weeks or daily life falls apart, work on it with a professional.
Why “just try harder” doesn't work for depression
Depression drains energy and motivation first. So promising yourself you'll “just make yourself do it” often only lengthens the list of things you didn't manage, and that list becomes another reason to blame yourself. That isn't weak willpower; it is how depression tends to show up.
Rumination, going over the same thoughts again and again, is another trap. Mulling over “why am I like this?” can feel like problem solving, but a research review (Nolen-Hoeksema et al., 2008) concluded that rumination deepens depression, intensifies negative thinking, gets in the way of problem solving and of taking action, and wears down support from others. So coping with depression is less about winning an argument in your head and more about changing the order of things. How small actions can come before mood is explained in the behavioral activation guide.
7 things to do when you're depressed
The World Health Organization (WHO) and the US National Institute of Mental Health (NIMH) suggest keeping up activities you used to enjoy, physical activity, regular sleep and meals, and staying connected with people you trust. Don't try to do all seven below; pick the one that looks easiest today.
- Move a little — as much as has a clear end, like a 10-minute walk outside your door. NIMH notes that just 30 minutes of walking a day can boost your mood. If 30 minutes feels like too much, split it up.
- One small pleasure and one small task — add one thing a day that brings enjoyment or a sense of “I did it,” like one favorite song or washing one cup. Jot down your mood from 0 to 10 afterwards, and you'll start to see what helps.
- Keep sleep and meal times — fix your wake-up time first, and eat something even if it's ready-made. If sleep is the problem, see CBT for insomnia; if you're sleeping too much, see oversleeping.
- Get outside in daylight — open the curtains and step outside for a little while during daylight hours. If you dip every winter, check seasonal depression too.
- Connect with one person — you don't have to pour everything out. One line like “I've been having a hard time,” or an invitation to eat together, is enough.
- Step out of rumination — if the same thought has been circling for more than ten minutes, move to something that uses your hands. The review notes dozens of experimental studies showing that positive distraction relieves depressed mood. When you overthink and mindfulness meditation can help too.
- Talk to yourself like a friend — instead of “I can't even do this,” try what you'd say to a friend: “Doing this much today took effort.” A meta-analysis of 14 studies found that higher self-compassion was clearly linked with fewer difficulties such as depression and anxiety. How to practice is covered in self-esteem and self-compassion.
NIMH also suggests putting off major life decisions until you feel better and avoiding alcohol. Alcohol may shift your mood briefly, but it disrupts sleep and the next day's mood.
Exercise for depression: which kind, and how much?
A 2024 network meta-analysis in the BMJ (Noetel et al.) combined 218 randomized trials with 14,170 people who met clinical cut-offs for major depression and compared types of exercise. Against control conditions such as usual care or a placebo tablet, the exercises below moderately reduced depressive symptoms. The numbers are effect sizes; the further from zero, the larger the reduction.
| Exercise | Effect size | A way to start |
|---|---|---|
| Walking or jogging | −0.62 | A 10-minute walk outside |
| Yoga | −0.55 | 10 minutes of stretching with a video |
| Strength training | −0.49 | Five wall push-ups |
| Mixed aerobic | −0.43 | A short bike ride or swim |
| Tai chi or qigong | −0.42 | Five minutes of slow movements |
In the same analysis, effects were larger at higher intensity, and strength training and yoga were the easiest to stick with. Because few trials were judged to be at low risk of bias, confidence in the evidence was rated low, and the authors suggested exercise as something to use alongside psychotherapy and medication. Rather than burning out by starting hard, begin at a level you can keep up and build gradually.
A one-week small-steps plan
Here is one example. Do one row a day, and if it feels like too much, shrink it to the right-hand column. A day you skip isn't a failure; it's a clue to make the next day smaller.
| Day | Try this | Smaller version |
|---|---|---|
| Day 1 | Get up at the same time | Set just one alarm |
| Day 2 | A 10-minute walk outside | Stand outside your door for a minute |
| Day 3 | Listen to one song you used to love | Just look up the title |
| Day 4 | Message one person | Send one emoji |
| Day 5 | Only the first step of a postponed task | Lay out what you'll need |
| Day 6 | Get some air in daylight | Open a window for 5 minutes |
| Day 7 | Look back on the week | Write down one thing you did |
If your energy is so low that even this table feels like too much, start with what to do when you feel lethargic. As a record of small things you did builds up, you collect evidence against the thought “I can't do anything.”
When to work on it with a professional
The steps above work for milder low mood and alongside treatment. But if low mood or loss of interest lasts more than two weeks nearly every day, or work, study, relationships, sleep or eating are badly shaken, don't carry it alone; talk with a mental health professional. The more moderate or severe the symptoms, the easier recovery tends to be with professional help. Where to begin is covered in how depression is treated, and how it differs from a passing low mood in early signs of depression.
To track where you are on the same scale, take the check below and repeat it about two weeks later to compare. A score is not a diagnosis; it's a starting point for a conversation.
Try a self-assessment without signing inDepression screen (PHQ-9)Recent mood, interest and daily changes. Answer the app’s questionnaire and see your result right away.Start the check →If you have thoughts of not wanting to live
If you have thoughts of not wanting to live, don't carry them alone. Contact a crisis line or emergency services where you are, or ask someone you trust to stay with you.
If you want to keep taking small steps with Maeumi
Small steps are hardest to keep going alone. CareOps Maeumi is an AI counseling app that runs sessions with approaches such as behavioral activation, cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT). You choose one small thing to try today together, and pick up how it went at the next session. Get the app
Frequently asked questions
- Can you get over depression on your own?
- For milder low mood, things like exercise, small activities, regular sleep and connecting with people often help. But if symptoms last more than two weeks or daily life falls apart, work with a mental health professional instead of struggling alone. Self-help steps can continue alongside treatment.
- How much exercise helps with depression?
- There's no single right amount. NIMH notes that 30 minutes of walking a day can lift mood, and a 2024 meta-analysis found benefits from walking or jogging, yoga and strength training, with larger effects at higher intensity. Start with something you can keep up, like ten minutes, and build gradually.
- What if I don't feel like doing anything?
- When you're depressed, it's natural for motivation not to come first. Instead of waiting for it, shrink the task until you can do it without motivation, like washing one cup or standing outside for a minute. Noting whether your mood shifted even a little makes the next step easier to choose.
- Should I copy what worked for someone else?
- Other people's stories can be encouraging, but the pace of recovery and what works differ from person to person. Copying someone else's steps and falling short can add to self-blame. It's better to pick the easiest option for you right now, try it, and use a simple record to find what actually helps you.
- Can I do these while I'm in treatment?
- Yes, they work alongside treatment. WHO also notes that self-care can play an important role in managing symptoms. Don't change medication or your treatment plan on your own; discuss it with your clinician.
Sources
- Noetel et al. (2024), Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials, BMJ 384, e075847
- Nolen-Hoeksema, Wisco & Lyubomirsky (2008), Rethinking Rumination, Perspectives on Psychological Science 3(5), 400–424
- MacBeth & Gumley (2012), Exploring compassion: A meta-analysis of the association between self-compassion and psychopathology, Clinical Psychology Review 32(6), 545–552
- NIMH · Depression (2024)
- WHO · Depressive disorder (depression)
This guide shares mental wellness information. If you are in immediate danger, contact emergency services where you are. Support and contact information.