Depression can make finding joy feel impossible – you can’t see the bright side because to you, it feels like there isn’t one.
Obviously, you can’t just think your way out of feeling so low. You might need to work with a therapist, take medication, or both if you’re really struggling, and that’s fair enough. However, self-care can help, too, and the things you do in your day-to-day life can allow you to find those pocket of goodness that definitely do exist. Here are some small, manageable ways to do so, even on your hardest days.
1. Start ridiculously small.
Let’s be real — hen you’re in the depths of depression, even brushing your teeth can feel like climbing Mount Everest. That’s why I’m a big fan of what I call the “stupidly small” approach. Maybe today’s win is just changing your socks. Or drinking one glass of water. Or opening a window for five minutes. These tiny victories might seem silly, but they’re actually huge when depression is weighing you down.
2. Create a comfort corner.
You know that one spot where you feel slightly less awful? Make it your sanctuary. Throw in some soft blankets, your favourite hoodie, maybe that weird stuffed animal you’ve had since third grade (no judgment here). It’s not about being productive — it’s about having a safe space where you can just… be.
3. The five-minute rule.
When everything feels overwhelming, try this little trick: commit to doing something for just five minutes. Want to clean your room? Five minutes. Need to shower? Five minutes. The beauty is that sometimes you’ll stop after five minutes, and that’s perfectly fine. Other times, you might find yourself keeping going. Either way, you’re winning.
4. Embrace the low-energy joy list.
Forget what Instagram says about “living your best life.” Sometimes happiness is watching cat videos in bed or eating cereal for dinner. Make a list of things that bring you tiny bits of joy that don’t require much energy. Maybe it’s listening to that one song on repeat, or watching your favourite movie for the hundredth time. These small pleasures count.
5. The ‘whatever works’ approach to movement.
Exercise doesn’t have to mean hitting the gym. Maybe it’s having a solo dance party in your kitchen, stretching while watching TV, or just walking to the mailbox and back. Your body doesn’t care if it’s “proper” exercise — any movement is good movement when depression has you in its grip.
6. Phone a friend (or don’t).
Sometimes talking helps, sometimes it doesn’t. Text messages exist for a reason — they’re perfect for when you want to connect but can’t handle a full conversation. Send a meme to your best friend. Reply with an emoji. It’s okay to maintain connections in whatever way feels manageable right now.
7. The art of distraction.
Sometimes the best thing you can do is get out of your own head for a while. Put on a podcast while you’re lying in bed. Play that mindless mobile game. Read fan fiction of your favourite show. Distraction isn’t avoidance — it’s a valid coping strategy when your brain needs a break from the heavy stuff.
8. Create a depression kitchen.
Keep some easy-to-eat foods within reach. Granola bars, fruit cups, crackers — anything that requires zero preparation. Sometimes eating something is better than eating nothing, and no, it’s not “lazy” to have a dinner of chips and hummus. It’s surviving, and that’s what matters right now.
9. The two-minute tidy.
Source: Unsplash Living in chaos can make depression worse, but cleaning feels impossible. Try this: set a timer for two minutes and do whatever cleaning you can. Throw some clothes in the general direction of the hamper. Toss some rubbish in a bag. It won’t be perfect, but it might make your space feel a tiny bit more manageable.
10. Find your comfort media.
Source: Unsplash There’s something soothing about rewatching shows or rereading books you already know. It’s like comfort food for your brain. You don’t have to focus hard, you know there won’t be any unwelcome surprises, and there’s something quietly comforting about familiar stories when everything else feels uncertain.
11. The ‘good enough’ philosophy.
Lower those standards way down. Did you brush your teeth for only 30 seconds instead of two minutes? Good enough. Changed into fresh pyjamas instead of “real” clothes? That counts. Ate a handful of cereal straight from the box? Hey, that’s still eating. Depression is hard enough without perfectionism getting in the way.
12. Create tiny routines.
Big routines are overwhelming. Instead, try linking two small actions together. Maybe it’s “when I get up to pee, I’ll splash some water on my face” or “when I check my phone, I’ll take a sip of water.” These tiny paired actions can help create some structure without feeling like too much.
13. The joy of low-stakes creativity.
Sometimes expressing yourself can help, but it doesn’t have to be meaningful or good. Doodle stick figures. Write bad poetry. Make a playlist. Colour in a colouring book. The point isn’t to create a masterpiece — it’s just to give your feelings somewhere to go.
14. Practice self-compassion (the real kind).
This isn’t about positive affirmations or forcing yourself to find the silver lining. It’s about treating yourself like you would a friend who’s struggling. You wouldn’t tell them they’re lazy or worthless for being depressed. You wouldn’t expect them to just “snap out of it.” Try to extend that same basic kindness to yourself. Depression is hard enough without adding self-judgment to the mix.
