Managing Depression

So, you’re feeling low, and people keep suggesting you “snap out of it” or “just think positively.” Thanks, everyone—that’s super helpful (sarcasm is most certainly intended). Depression is a tricky beast, more complex than just a “chemical imbalance,” as recent studies have shown. Depression isn’t about a faulty brain switch; it’s influenced by life events, physical health, biology, and habits. And because of that, it calls for a set of practical, daily strategies rather than a magic fix.

The good news? There are real, doable actions you can take that might actually help. Let’s walk through some strategies that might give you that extra nudge of encouragement or, at the very least, make getting through each day a little more manageable.

Start with Small, Doable Goals (Yes, Making Your Bed Counts)

Depression can make even the smallest tasks feel impossible, so don’t set the bar at “change the world” right away. Instead, set small, achievable goals that don’t require a superhero-level effort. Start with something simple, like tidying up your space or making a cup of tea.

Why This Works for Depression:

Each little win—no matter how tiny—gives you a sense of accomplishment and a hint of motivation to take on the next task. Completing one small thing can set the tone for the day, proving that you’re capable of progress, however modest. It feels small, but movement that leads to anything positive can build on itself. Think of it like investing. A small investment of money one time does not matter all that much in the grand scheme of things, but investing consistently contributes to compounding interests and pays more in the long run.

Get Moving (But Don’t Feel Pressured to Hit the Gym)

Physical activity can help lift your mood, but don’t worry—you don’t need to sign up for an ultra-marathon. Depression often zaps energy, so try something that feels manageable: a short walk, a few stretches, or even a dance break in your living room (sounds weird, but whatever works for you). The point is, you don’t have to listen to all the fitness or wellness influencers out there that are screaming about doing extreme physical activity to get “tough”. Start small and build on it. The chances of you jumping into something really intense like Crossfit and sticking with it past the initial surge of excitement are pretty low. Remember last year’s New Year’s Resolution that resulted in an expensive gym membership that’s since gotten dusty? Yeah… us either.

If you start with something small and sustainable (assuming you’re not already overly physically active), gives you the chance to build a small foundation that you can begin to stack increasingly difficult fitness goals on. Think of it like a marathon. You wouldn’t go out and run 26 miles on your first attempt. You’d be overwhelmed, likely get injured, and hate the experience. That last part is key. Why? Because it would be demoralizing and not reinforcing so you’d be less likely to do it again.

Easy Ways to Move:

• Take a brisk stroll around the block and soak in the sights.
• Do a quick stretch or a yoga pose, even if it’s just reaching for the sky.
• Engage in a fun physical activity, like dancing or gardening, where the focus isn’t on “exercise” but simply moving.

The goal isn’t to become an athlete; it’s to get those feel-good chemicals going and show yourself you’re capable of taking action. If you start small, it can feel big and let you start stacking wins. Do that enough and you may be ready to join that Crossfit class or start training for a marathon and stick with it.

Practice Mindfulness (Or, Just Try to Be Here, Right Now)

Mindfulness isn’t about sitting on a mountain or retreating to a quiet cabin (although if you can, go for it). Instead, it’s about being present—like really present—by noticing what’s happening around and within you, without judging it. Even just paying attention to your breathing for a minute can make a difference.

Quick Mindfulness Tips:

• Take a deep breath and notice the sensations around you.
• Try the 5-4-3-2-1 technique: List five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.
• Observe your thoughts without diving into them; just let them pass like clouds.

Mindfulness can be grounding and a way to stay in the moment rather than getting lost in a whirlpool of worries. Plus, it’s free and you can do it anywhere. There are plenty of apps like the Calm App that can be a good place to get some exposure to it. A word of advice though…when you embark on practicing mindfulness, you’re going to notice that your mind drifts and is easily distracted. That’s fine! Not judging yourself when that happens or just noticing your tendency to judge yourself reflexively can be be helpful in not getting “entangled” in your thoughts. You can always notice this experience and begin again.

If you would like some more professional help in this realm, we have plenty of therapists trained in Acceptance and Commitment Therapy (ACT), that can help you get started. ACT is a therapy that has strong roots in mindfulness and can help get you jump started.

Reach Out (Yes, People Actually Do Want to Hear from You)

Depression can make you feel like the last person anyone wants to hear from. But believe it or not, there are people who genuinely care. You don’t have to go it alone, and connecting with others can help remind you that you’re part of something bigger than just your thoughts.

Simple Ways to Connect:

• Send a quick text to a friend or family member; even just a “Hey, thinking of you” can start a conversation.
• Consider joining a support group or talking with people who understand what you’re going through.
• Sometimes just being in the presence of others, even if you’re not directly talking, can help reduce isolation.

You might be surprised at how willing people are to listen, and a simple conversation can do wonders for your mood.

Prioritize Your Sleep (And Yes, You Might Need to Unplug)

Sleep and depression are in a complicated relationship—depression can mess with sleep, and lack of sleep can worsen depression. Creating a sleep-friendly environment and routine is essential. Start small, like setting a consistent bedtime or dimming lights as the evening winds down.

Better Sleep Basics:

• Aim for a set bedtime and wake-up time to help regulate your sleep cycle.
• Limit screen time before bed (we know, easier said than done), as blue light can mess with your internal clock.
• Keep your bedroom cool and dark; try adding calming sounds or a weighted blanket if it helps.

No, you’re not expected to sleep like a baby every night, but taking steps toward better rest can make mornings a little less daunting. In fact, sometimes it is easy to get caught up in anxiety that you’re not able to sleep…which can then make it more difficult to fall asleep. If this happens, you can always acknowledge that a bad night of sleep is not the end of the world. You’ve had them before and you will have them again. No reason to turn it into catastrophe. Ironically, you may acknowledge this and be asleep before your brain can even finish the thought.

Nourish Your Body (and Nope, It’s Not About a Strict Diet)

When you’re feeling low, healthy eating might be the last thing on your mind, but your brain needs fuel to function properly. Start by adding a few wholesome snacks rather than overhauling your entire diet. Simple, balanced meals can help boost energy levels and improve mood over time. Eating a reasonable amount of healthy good just feels good. That’s not to say you don’t get to enjoy the occasional splurge on junk food, but making sure to make the bulk of your diet healthy and whole foods is likely going to just make you feel better.

Quick Nutrition Tips:

• Keep it simple—try adding fruits, nuts, or a bit of dark chocolate to your snacks.
• Stay hydrated with water.
• Avoid extreme diets or processed junk food binges; they often leave you feeling worse.

The goal here isn’t perfection; it’s giving your body some essential fuel to help you get through the day with a bit more energy and focus. Progress over perfection…ever heard of it? Extreme diets, like extreme exercise, can be demoralizing. At the end of the day, we all just want to enjoy life a little more and find it a little more fulfilling. Engaging in extreme activity that feels like torture isn’t likely to be fun or fulfilling, so go ahead and skip it for the basics.

Self-Compassion (Because Yes, You’re Allowed to be Kind to Yourself)

Listen, if you read the section title and strained something rolling your eyes, I get it. It sounds corny. If it helps, just think of it pragmatically. Self-criticism doesn’t really lead to much thats of use so there’s no real reason to stay self-critical. It can be an unhelpful companion in the depression journey. It’s easy to feel frustrated with yourself, but self-compassion can make a world of difference. Treat yourself as you would a close friend: with understanding, patience, and a little bit of grace.

Small Acts of Self-Compassion:

• Tell yourself, “I’m doing the best I can,” even if it doesn’t feel like much.
• Keep a self-compassion journal or jot down small wins and acts of kindness you showed yourself.
• When things feel hard, remind yourself that struggling is part of being human—and it’s okay.

Remember, self-compassion doesn’t mean avoiding challenges. It means supporting yourself along the way, even on tough days.

Remember: Small Steps Add Up

Depression may be heavy, but you don’t have to carry it all at once. Each small action you take—whether it’s making your bed, taking a walk, or reaching out to a friend—is a step toward feeling better. You won’t always feel the best. That is life. Moods come and go and trying to hold onto one that feels good is a recipe for struggle. Progress isn’t about giant leaps; it’s about showing up each day and giving yourself credit for trying.

Final Thoughts: Depression Isn’t the End of the Story

Managing depression is a journey, not a destination. With patience, small steps, and a touch of self-compassion, you’re building resilience each day. Lean on these tips as needed, and remember—progress is worth celebrating, however slow it may seem.

Depression Support in Raleigh and Chapel Hill

Depression is complex, and sometimes we need a bit more help. Professional support from therapists or psychiatrists can make a real difference, providing tools and insights that add to your own strategies.

When to Reach Out:

• If depression is interfering with your ability to function.
• If feelings of sadness or hopelessness have lasted more than two weeks.
• If you’re experiencing thoughts of self-harm or intense distress.

Remember, there’s no shame in seeking help. Therapy and other supports are there to give you practical tools and compassionate support through every stage of your journey. AIM is able to offer therapy and psychiatry in Raleigh, Chapel Hill, and via Telehealth. If you are someone that has struggled for a long time with depression, you can also check out our TMS services in Raleigh to see if TMS might help out with your depression.

If you are interested in one or all of these services, you can complete a form here for immediate appointments or if you are already a patient at AIM, you can use your online scheduling feature in your patient portal to get signed up for any of the other services you think could be of help.