Things to Do When Depressed: Activities and Lifestyle Changes to Boost Your Mood

Major depression is one of the most common mental health issues in the U.S., affecting 21 million adults yearly. Depression causes near-daily symptoms, like feelings of sadness, loss of interest in pleasurable activities, and difficulty functioning at work and at home. 

But there are many medications and treatments available to help you feel better. In addition to traditional medical care, activities and lifestyle changes can help lift your spirits. We’ll review some of the best things to do if you’re feeling depressed.

Things to do when you’re depressed

When you’re feeling down, it can be hard just to get out of bed. So doing something active can be especially difficult. But even small actions can boost your mood and help you feel better. Barbara Kamholz, PhD, ABPP, an associate professor of psychiatry at Boston University School of Medicine, shares insight on what activities can help reduce symptoms of depression.

Take care of basic activities

Taking care of your basic needs — like showering and cleaning — can help you feel more energized throughout the day. If even those activities feel too overwhelming, “encourage yourself to take small steps,” said Kamholz. 

“Whatever small action you take to move yourself a little bit forward is great,” Kamholz said. “It won’t fix everything, but it’ll help you feel a little better.” 

Here are some tips to help you tackle basic activities: 

• Housekeeping and cleaning: Start small. Break up chores into small manageable tasks. Instead of cleaning the whole kitchen, start with just cleaning the counters. Or consider setting a timer and cleaning up for a set period of time, like 10 or 15 minutes. 

• Personal hygiene: If taking a shower feels like too much effort, consider taking a bath instead. Bathing can boost physical and emotional health. 

• Eating: Depression can make it harder to prepare food. It can also lower your appetite. Choose foods that are easy to prepare, like toast or oatmeal. Or consider signing up for a meal-delivery service.

Socialize and connect

Social support can play a big part in recovery. Studies show that people with less social support are more likely to get depressed or relapse. And people with strong social support are more likely to recover from depression.

Start small and try things that set you up for success, advised Kamholz. 

“Now isn’t the time to contact a friend or family member who you often argue with — or anyone who isn’t particularly sensitive or emotionally available,” she said. “Instead, reach out to your most trusted and reliable connections, and keep it small.”

EXPERT PICKS: WHAT TO READ NEXT

• Therapy for depression: It might seem like all therapy is the same, but there are many different types to choose from. Learn about your options. 

• Your guide to common antidepressants: Medication is often an important part of a treatment plan. Read about the most common antidepressants. 

• Can folic acid help with depression? Maybe. Studies show mixed results. But folic acid supplements may help some people with depression.

Seek out social connections by:

• Sending short texts to friends to say hello

• Making plans with people who you’re comfortable with

• Joining a support group for people experiencing depression or other similar experiences 

• Making new connections through a website such as Meetup

Find a hobby

Having a hobby is linked to better mental well-being and overall happiness. Think of your favorite activities or new ones you’d like to try:

• If you have an artsy bent, you can learn to paint, draw, or sculpt. 

• If you miss the sports of your childhood or want to learn a new one, try joining a sports league. 

• Take up bird watching, or learn to cook. 

Read more like this

Explore these related articles, suggested for readers like you.

What Are the Common Signs and Symptoms of Depression?

Is Depression Genetic?

Signs and Symptoms of Severe Depression: What to Know, and When to Get Help

View more

The key is to look for an activity that brings you joy. 

Spend time in nature

Spending more time in nature can help you feel calmer and happier. Forest bathing refers to the practice of visiting nature and slowing down to notice your environment. Studies show that forest bathing can improve depression and boost energy. And you don’t need a forest to practice it. You can go to your local park or any conservation area. 

Other ways to benefit from nature’s healing effect include:

• Going for a hike

• Gardening

• Simply sitting outside in the sunshine 

Help others 

One of the best ways to feel better is to help other people. This might seem counterintuitive if you’re struggling with depression and feel like you’re the one that needs help. But studies show that volunteering is a great thing to do when depressed. From adolescents to older adults, volunteering has been shown to lower depression symptoms and boost mood. 

You can look for volunteer opportunities that match your interests. Consider working at a local animal shelter or food bank. If you love reading, volunteering at the local library might be a great fit. Think about what you enjoy doing or what special skills or training you have that can serve others.

Go for a walk

When your mood is low, exercise may feel like the last thing you want to do. But it’s a powerful way to boost your mood. And one of the best forms of exercise is also the most simple: going for a walk. It doesn’t require any extra equipment. And you can walk for as long or as little as you like. Even a brief 10 minute walk is enough to boost your mood and help you feel better. 

Think about ways to move your body that feel good to you. Dr. Kamholz recommended that you ask yourself, “How can I move my body a little every day?” She suggested people build on this a little more each day. 

Write in a journal

Writing can be a great way to process your feelings and better understand what you’re going through. In one study, people with depression wrote about their deepest thoughts and feelings for 20 minutes daily for 3 days. Their depression symptoms improved more than those who wrote about non-emotional events. These improvements in mood were still present 4 weeks later. 

Another powerful type of journaling is gratitude journaling. This involves writing down things you’re grateful for on a regular basis. This simple practice improves life satisfaction and lowers depression. 

And the benefits of journaling aren’t just for mental health. Other studies have shown physical benefits. It might help lower blood pressure, improve immunity, and help regulate emotions. 

Focus on sleep

Sleep problems may feed the depression cycle: Too much or too little sleep can worsen your depression symptoms. And being depressed makes it harder to sleep. To help you get better sleep, try the following: 

• Keeping a consistent bedtime

• Creating a relaxing bedtime routine

• Avoiding alcohol and caffeine before bed

• Exercising daily, but avoiding high-intensity exercise within an hour of bedtime 

Eat nutritious foods

It’s normal to crave foods that are high in sugar and fat when you’re feeling stressed. But a diet high in ultra-processed foods — like snack foods, fast foods, and processed meats —  increases your risk for depression. 

So, what’s a better approach? Aim for a balanced diet, with plenty of: 

• Fruits

• Vegetables

• Whole grains

• Lean meat

And look for ways to minimize emotional eating:

• Pay attention to the difference between physical hunger and emotional hunger. 

• Explore ways to deal with intense emotions that don’t involve food. 

• Practice mindful eating.

Ideas to make tasks easier when you have depression

When you have depression, it takes effort to do the things that can be helpful. Here are some ways to make it easier on yourself: 

• Outsource tasks: Depending on cost, you might hire a housekeeper or join a meal service delivery subscription. You can order laundry services to pick up your dirty clothes and bring them back folded and clean. 

• Create a routine: Doing the same thing every day can help create healthy habits. Create a daily schedule so you don’t have to decide in advance what you’re going to do. 

• Break up tasks into smaller ones: For example, if you need to go grocery shopping, you might want to create a grocery list one day, then go shopping the next. 

• Set achievable goals: If you want to socialize more but it feels hard to take the first step, you can set a goal of texting two people to say hello. Be realistic when setting goals for yourself.

• Give yourself a reward: If you have something that feels like a chore but needs to get done, pair it with a fun activity afterward. For example, you could tell yourself that after you pay your bills, you’ll do a facial or watch your favorite TV show.

When to get professional help for depression

The activities and lifestyle changes above are evidence-based ways to feel better when you’re depressed. But they aren’t substitutes for getting medical treatment. Professional help for depression may include therapy, medication, and an evaluation of medical causes of your mood. For example, some medications can lead to depression as a side effect. 

You should reach out to a healthcare professional if you experience any of the following for at least 2 weeks: 

• Loss of interest in activities you used to enjoy

• Feeling hopeless or empty

• Having more bad days than good ones 

• Loss of appetite

• Difficulty concentrating or trouble thinking clearly

If you have thoughts of wanting to hurt yourself, reach out immediately to a healthcare professional you trust. You can call the National Suicide and Crisis Lifeline at 988.

Frequently asked questions

Why trust our experts?

Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Our editorial standards

Meet our experts

For additional resources or to connect with mental health services in your area, call SAMHSA’s National Helpline at 1-800-662-4357. For immediate assistance, call the National Suicide Prevention Lifeline at 988, or text “HOME” to 741-741 to reach the Crisis Text Line.