What to Do When You’re Depressed and Can’t Seem to Shift It

Depression tells you that nothing will ever get better, that you’re alone, and that you’re somehow defective for feeling this way. The hardest part? When you’re stuck in it, depression convinces you that trying to escape is pointless. But here’s the truth: there are ways out. They’re not magic fixes, and they’re not easy, but they’re there.

Keep it Basic. When you’re depressed, even the simplest tasks can feel monumental. So, start small. Make sure you’re drinking water, eating healthy foods, and sleeping enough. Movement also matters. I know—exercise is probably the last thing you feel like doing. But even a short walk around the block can help. It’s not about becoming a fitness guru; it’s about breaking the cycle of inertia and when our brain isn’t functioning well, we can access it by moving our body. They are intimately connected after all. These are foundational cornerstones. They may not fix depression but without them, it can be harder to shift.

Break the Isolation. Depression thrives in isolation. Reach out to someone you trust—a friend or a family member to let them know you’re struggling. We are relative beings by nature, and connection helps remedy isolation.

Challenge the Negative Thoughts

Depression has a knack for twisting your thoughts. “I’m a failure.” “Nobody cares about me.” “What’s the point?” These thoughts feel true in the moment, but they’re often distorted. Try this: write down one of these thoughts and ask yourself, “What evidence do I have for this? What evidence do I have against it?”

Cognitive Behavioural Therapy (CBT) is a powerful tool for challenging these patterns. If you’re not seeing a therapist, there are self-help books and apps that can guide you through the basics.

Find Tiny Moments of Joy

When everything feels heavy, joy might seem out of reach. But it’s still there, waiting for you. Listen to a song that you used to love. Watch a show that makes you laugh. Even a small smile can start to chip away at the darkness.

Professional Help is Not a Last Resort

If you’ve tried these steps and the fog won’t lift, it’s time to call in reinforcements. Therapy and medication are not signs of weakness—they’re tools. A therapist can help you uncover underlying issues, and medication can give your brain the boost it needs to heal. Sometimes, the bravest thing you can do is ask for help.

And remember, depression doesn’t define you. It’s a state, not an identity. You’re still you, even on the hardest days.