How to Feel Less Depressed: A Therapist’s Guide

1. Start Small: The Power of Tiny Victories

When you’re feeling depressed, even the simplest tasks can feel like trying to climb Mount Everest in flip-flops. The idea of “just getting out there and conquering the world” is about as appealing as eating a bowl of soggy cereal. But here’s the thing—big changes start with small steps.

Tip: Set tiny, achievable goals. I’m talking tiny. Like, “Today, I will put on real pants” or “I will drink a glass of water before my coffee.” These might seem insignificant, but each little victory helps you build momentum. Soon, you’ll be tackling bigger things—like actually leaving the house (gasp!)—with more confidence.

Humor Break: Celebrate these small victories like you’ve just won an Olympic gold medal. “I got out of bed today? Somebody hand me the Nobel Prize for Adulting!”

2. Get Moving: Exercise, a.k.a. Free Therapy in Motion

I know, I know—when you’re feeling down, the last thing you want to hear is “go exercise.” But hear me out. Exercise releases endorphins, those feel-good chemicals that can give your mood a much-needed boost. Plus, it’s a great way to distract your mind from the endless loop of negative thoughts.

Tip: You don’t have to run a marathon (unless that’s your thing, in which case, more power to you!). Start with something simple, like a 10-minute walk around the block or a dance party in your living room. The key is to get your body moving, even if it’s just a little.

Humor Break: If the idea of exercising feels overwhelming, think of it this way: “I’m not working out—I’m just running away from my problems, one step at a time!”

3. Reach Out: Don’t Go It Alone

Depression has a sneaky way of convincing you that you’re all alone, even when you’re surrounded by people who care. It’s like that bad friend who whispers in your ear, “No one wants to hear about your problems.” But here’s the truth: You don’t have to face this on your own.

Tip: Reach out to someone you trust—whether it’s a friend, family member, or therapist—and let them know how you’re feeling. It doesn’t have to be a deep, soul-baring conversation; even just saying, “I’m having a tough time right now” can open the door to support.

Humor Break: Think of it this way: “Reaching out for help is like calling in reinforcements. You don’t have to fight this battle alone—bring in the cavalry!”

4. Challenge Negative Thoughts: The Mental Smackdown

Depression is a master of negative thinking. It loves to feed you a steady diet of “I’m not good enough” and “Nothing will ever get better.” But just because your brain is telling you these things doesn’t mean they’re true. It’s time to give those negative thoughts the mental smackdown they deserve.

Tip: When a negative thought pops up, challenge it like you’re cross-examining a witness in a courtroom drama. “Is this really true? What evidence do I have for this? Would I say this to a friend?” By questioning these thoughts, you can start to see them for what they are—just thoughts, not facts.

Humor Break: Picture yourself as a lawyer, dramatically shouting, “Objection, Your Honor! This thought is clearly out of order!”

5. Practice Self-Compassion: Be Your Own Best Friend

When you’re feeling depressed, it’s easy to be your own worst critic. But beating yourself up only makes things worse. Instead, try practicing self-compassion—treating yourself with the same kindness you’d offer to a friend who’s struggling.

Tip: When you catch yourself being self-critical, pause and ask, “What would I say to a friend who was feeling this way?” Then, try saying those same words to yourself. It might feel a little weird at first, but trust me, your future self will thank you.

Humor Break: Think of self-compassion as giving yourself a mental hug—without the awkwardness of actually hugging yourself in public. (But hey, if that helps, go for it!)

6. Set Boundaries: Protect Your Energy

Depression can make everything feel overwhelming, and it’s easy to get drained by things that used to be manageable. That’s why setting boundaries is so important—it’s about protecting your energy and giving yourself permission to say “no” when you need to.

Tip: Take a look at your commitments and responsibilities, and ask yourself, “What can I realistically handle right now?” It’s okay to scale back, delegate, or even postpone things that aren’t urgent. Your mental health comes first.

Humor Break: Think of boundaries as your personal “Do Not Disturb” sign—because sometimes, you just need a break from the world.