Coping Strategy: 10 Suggestions to Get You Through a Bad Depression Day

If you’re dealing with depression, there may be days when you have no energy or drive. Getting out of bed could feel like a monumental task you cannot do. Sometimes the things that will help you feel the best are the things that feel the most difficult to do on a depressive day. 

Below you’ll find small and big ways to help cope on a bad depression day. 

On depressive days, just thinking about getting out of bed can keep you there all day long. But it’s important to do what you can when you can. It’s okay to decide what needs to get done and what can wait. Even getting out of bed to move to the couch can help a little. 

Regular healthy meals can help improve your overall mood. But when you’re feeling extra low, try sipping hot broth or tea. Or eat a few crackers. Getting something in your stomach can help boost your mood a little. 

If you’re on medication, it’s important not to skip any doses. Even when you don’t feel like getting out of bed, keep taking your medication. Keeping your prescriptions on your bedside table with fresh water can help.

Keeping up with your hygiene is an important part of feeling better. When depression hits, it can be easy to stop worrying about personal care. Getting in the shower can seem like it takes a lot of effort. Even just sitting under the water can help. Or you could take a bath which takes less effort than a shower.  

Reach out to someone who makes you feel safe and cared for. They don’t need to provide solutions or talk you out of your depression, but chatting with them can help you feel better. Face-timing, phone calls, social media, and texting are great ways to stay in touch. 

Find small ways to move your body. Exercises that are continuous with rhythm, like dancing, can help get you through a depressive day. Adding a mindfulness element can also help get your mind in a positive space. 

Sleep can affect your whole day. If you’re not sleeping well, it can affect your depression. You should try to keep a healthy sleep cycle. You'll start sleeping better by going to bed, waking up regularly, and avoiding naps. 

Getting outside in the sun for some Vitamin D can be a great mood booster. Spending time outside can boost your serotonin levels, lower blood pressure, and improve sleep quality. 

When going through a difficult time, make sure you're kind to yourself. Give yourself plenty of compassion while you're working through depression. 

Another great way to deal with depression is by expressing yourself and finding what makes you feel joy. Notice the good things happening around you and about you. Then turn those things into a mantra. Use that mantra every day when you get out of bed, especially when you don't feel like getting out of bed.