How to Feel Better when Depressed

Co-authored by William Gardner, PsyD and Hannah Madden

Last Updated: November 26, 2023 Approved

When you’re depressed, you might be feeling lethargic, drained, or just generally unhappy. While there’s no instant cure for depression, there are a few things you can do right now to make yourself feel better and improve your mood. Try doing a few of these things every day to cope with your depression and continue on toward the road of recovery.

1

Let yourself feel whatever you’re feeling.

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If you’re having a bad day, that’s okay. It’s fine to accept your feelings for what they are without trying to change them. If you want to let them out, talk to a friend or write them down in a journal. If you start to feel better, let yourself feel the good feelings, too.^{[1]
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- It’s okay to wallow in your feelings a little bit. Trying to suppress them or not to feel them is actually unhealthy, and it can worsen your mental health in the long run.^{[2]
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- Remember that just because you’re feeling bad today doesn’t necessarily mean you’ll feel bad tomorrow.

2

Reach out to your loved ones.

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Your friends and family members can help you through it. You can let them know what you’ve been going through, or you can simply chat with them to distract you from your thoughts. Try to text, call, or hang out with someone at least once a day to get some social activity in.^{[3]
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- When you’re feeling depressed, it’s natural to want to isolate yourself from others. However, this can actually make you feel worse,^{[5]
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3

Do something you enjoy.

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If you don’t enjoy anything, do something you used to enjoy. This could be absolutely anything: painting, running, hiking, watching a movie, hanging out with friends, riding your bike, or cooking a meal.^{[6]
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Michelle Shahbazyan, MS, MA
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Expert Interview. 18 March 2020.} If it makes you feel good (or you think it might make you feel good), then do it!^{[7]
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- Try to do something that you enjoy at least once a day.

4

Get creative.

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Let your feelings out by doing some art. You could draw, paint, work with clay, take some pictures, or make a collage. It doesn’t have to be a masterpiece—focus on having fun and enjoying the process.^{[8]
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- If you don’t have any art supplies, that’s okay! Grab a pencil and a sheet of paper and try drawing something.

5

Keep a journal.

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Write about how you’re feeling or what you did that day. Don’t worry if it makes sense or not—just write! Try to write in your journal once a day for a fun way to express yourself and let out your emotions.^{[9]
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- Keep your journal in a private place that no one else can access. That way, you can write about whatever you want.

6

Go outside.

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Nature can really make you feel better. If it’s a nice day out, go for a walk around your neighborhood or check out a hiking trail nearby. If it’s a gloomy day, try going for a drive or taking the bus just to look at the sky.^{[10]
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- If you have a pet, take them with you on a walk so you can both get some exercise.
- If you’re at work or school, try to spend your lunch break outdoors.

7

Focus on the positives.

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What’s one good thing that’s happened this week? When we’re depressed, it’s tough to remember that good things actually do happen. Try to think about something uplifting (or even something neutral) that happened to you recently.^{[11]
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- This doesn’t have to be some huge epiphany. It could be as small as getting a fun coffee yesterday or seeing a cute dog on your way home.

8

Center your thoughts with mindfulness.

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Give your full attention to where you are now. Try not to think of the past or the future; instead, think about what you’re doing and who you’re with. This can take some practice, but with time, mindfulness can help you focus your thoughts and center your mind.^{[12]
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Michelle Shahbazyan, MS, MA
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- You might also find it helpful to meditate.

9

Exercise often.

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Exercise releases endorphins that make you feel good. Although it might seem tough, try to get up and get moving at least once a day. You could dance, swim, ride a bike, jog, lift weight, or jump rope. Whatever it is, do it for 15 to 30 minutes to get your heart pumping and your blood flowing.^{[14]
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- If you’re feeling super unmotivated, call a friend to come over and exercise with you. It’s harder to back out of getting active when there’s someone else counting on you.

10

Eat a balanced diet.

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It will give you the right nutrition that you need. Try to fill your diet with lean protein, fruit, vegetables, and whole grains. Eat sweets in moderation, and stick to water when you’re thirsty.^{[15]
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- It can be tough to make yourself meals when you’re feeling depressed. Go for easy-to-prepare foods like hard boiled eggs, sandwiches, and pasta so you can still eat something when you have low energy.

11

Get 8 hours of sleep every night.

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Many people with depression experience sleep issues. If you’re sleeping too little, you might feel groggy or lethargic throughout the day. If you’re sleeping too much, you might feel disoriented or have brain fog. Aim for around 8 hours of sleep per night to give your body the rest it needs.^{[16]
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- If your schedule allows for it, try to sleep at night and stay awake during the day. Taking multiple naps when the sun is out can throw off your biological clock, making it harder to sleep.

12

Talk to a mental health professional.

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Depression isn’t easy to tackle on your own. If you’re struggling with your mental health, reach out to a therapist or counselor to help you cope. If you have health insurance, get a referral from your doctor for a licensed professional. If you don’t, consider a cheaper option like online counseling.^{[17]
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- Contrary to popular belief, you don’t always have to take medication in order to treat depression. You and your therapist can figure out what’s right for you, but you may be able to make lifestyle changes and use talk therapy to improve your mental health.^{[18]
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Expert Q&A

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Question

How can I start to build good habits?

William Gardner, PsyD
Clinical Psychologist
William Gardner, Psy.D. is a Clinical Psychologist in private practice located in San Francisco, CA’s financial district. With over 10 years of clinical experience, Dr. Gardner provides individually tailored psychotherapy for adults using cognitive behavioral techniques, to reduce symptoms and improve overall functioning. Dr. Gardner earned his PsyD from Stanford University in 2009, specializing in evidence-based practices. He then completed a post-doc fellowship at Kaiser Permanente.

William Gardner, PsyD

Clinical Psychologist

Expert Answer

The trick is getting into a routine. For instance, if you're feeling well one day, you might take a walk. Then, in the future, you might build up a little bit more by taking a longer walk or going for a run.

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How can I boost my mood fast?

Michelle Shahbazyan, MS, MA
Life Coach, Author, and Speaker
Michelle Shahbazyan is a Life Coach, Author, and Speaker based in Los Angeles, California. She is the Founder of The LA Life Coach, a concierge life, family, and career coaching service. She has over 15 years of experience with life coaching, consulting, motivational speaking, and matchmaking. Michelle has helped thousands of clients achieve peace, fulfillment, and a healthier mindset. Her ultimate goal is to provide her clients with the tools, perspectives, and resources needed to create the life they desire. Michelle specializes in supporting individuals and couples with a wide array of concerns, including depression, anxiety, love and relationship issues, ADHD, grief, stress, anger management, and career planning. Her approach is informed by neuroscience, anthropology, sociology, and behavioral biology, ensuring that the strategies she develops with clients are both effective and enduring. She has a BA in Applied Psychology and an MS in Building Construction and Technology Management from Georgia Tech University, and a MA in Psychology with an emphasis on Marriage and Family Therapy from Phillips Graduate University.

Michelle Shahbazyan, MS, MA

Life Coach, Author, and Speaker

Expert Answer

Try doing an activity that you enjoy for some self-care to help you feel better.

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Question

How can I be happier naturally?

Michelle Shahbazyan, MS, MA
Life Coach, Author, and Speaker
Michelle Shahbazyan is a Life Coach, Author, and Speaker based in Los Angeles, California. She is the Founder of The LA Life Coach, a concierge life, family, and career coaching service. She has over 15 years of experience with life coaching, consulting, motivational speaking, and matchmaking. Michelle has helped thousands of clients achieve peace, fulfillment, and a healthier mindset. Her ultimate goal is to provide her clients with the tools, perspectives, and resources needed to create the life they desire. Michelle specializes in supporting individuals and couples with a wide array of concerns, including depression, anxiety, love and relationship issues, ADHD, grief, stress, anger management, and career planning. Her approach is informed by neuroscience, anthropology, sociology, and behavioral biology, ensuring that the strategies she develops with clients are both effective and enduring. She has a BA in Applied Psychology and an MS in Building Construction and Technology Management from Georgia Tech University, and a MA in Psychology with an emphasis on Marriage and Family Therapy from Phillips Graduate University.

Michelle Shahbazyan, MS, MA

Life Coach, Author, and Speaker

Expert Answer

Reach out to people that care about you, like family and friends, to talk about how you're feeling.

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