Depression Busters: 20 Simple, Doable Ways to Support Your Mood

Depression doesn’t always show up as constant sadness. For many people, it looks like low energy, heaviness, numbness, irritability, or the sense that even small tasks feel overwhelming. It can make everyday life feel harder than it “should,” especially during winter months or periods of prolonged stress.

If you’re feeling this way, it’s important to know: you are not lazy, broken, failing, or alone in this.  Depression affects both the mind and the body, including motivation, concentration, sleep, and appetite. That’s why advice like “just be positive” or “push through it” misses the mark.

Supporting your mood doesn’t usually start with big changes. It starts with small, concrete actions that help regulate your nervous system and gently reintroduce a sense of movement, care, and connection. Below are 20 Depression Busters. These are simple, realistic things you can do to support your mood on low-energy days.

You don’t need to do all of them. Choose one, two, or even just half of one. Small steps still count.

1. Go outside for 5–10 minutes.
Step onto your porch, stand in the yard, or sit in the sunlight. Fresh air and natural light can help regulate mood and sleep; even brief exposure matters.

2. Take a short walk.
And yes, around the block, to the mailbox, or even down the driveway counts. Walking helps move energy through the body and can gently lift your mood.

3. Stretch your body.
Roll your shoulders, stretch your neck, or lie on the floor and stretch your legs. Gentle movement can release tension and increase circulation.

4. Eat a favorite or comforting food.
Depression often dulls appetite or interest in meals. Eating something warm, familiar, or nostalgic can be grounding and supportive. A warm bowl of soup works wonders for the soul.

5. Drink a full glass of water.
Hydration affects energy, focus, and mood more than we often realize.

6. Watch a comfort show or movie.
Rewatching something familiar can feel safer and less demanding than starting something new.

7. Listen to music that matches your mood.
You don’t always need to force yourself to feel better. Sometimes matching the mood helps it move through you.

8. Take a shower or bath.
Warm water can help calm the nervous system and provide a sense of reset.

9. Change your clothes.
Even switching from pajamas into soft, clean clothes can help signal a shift in the day.

10. Open a window or let light into the room.
Natural light and fresh air can make a noticeable difference in emotional state. Drape twinkle lights around an area you spend the most time in.

11. Text someone safe.
A simple “thinking of you,” sending a meme, or reacting to a message counts as connection.

12. Do one small household task.
Wash a few dishes. Make the bed. Clear one surface. Small wins can help restore a sense of agency.

13. Step away from social media.
Comparison, bad news, and constant input can worsen low mood, especially when energy is low. Your nervous system can not handle the constant barrage of input - put your phone down and give yourself a break.

14. Do something with your hands.
Draw, cook, knit, organize, or fidget. Hand-based activities can be calming and regulating.

15. Spend time near nature if possible.
Trees, water, birds, or even houseplants can help the nervous system settle.

16. Set a timer for 10 minutes and do one thing.
When the timer ends, you’re allowed to stop. Often, starting is the hardest part.

17. Lower expectations for the day.
Ask yourself: What is “enough” today? Meeting yourself where you are instead of forcing yourself into something, is a form of care.

18. Practice slow breathing for one minute.
Inhale through your nose, exhale slowly through your mouth. Slower exhalations help calm the body.

19. Write down one thing that helped, even a little.
Relief doesn’t have to be dramatic to matter. Noticing small shifts builds awareness over time.

20. Reach out for professional support.
Therapy can help when depression feels persistent, confusing, or overwhelming. You don’t have to do this alone.

Why Small Actions Matter

Depression often tells us that nothing will help, or that we need to fix everything. In reality, the nervous system responds best to consistency and safety, not pressure or perfection. Small, repeatable actions help signal to the brain and body that support is available.

Motivation often follows action, not the other way around. You don’t need to feel ready or inspired before taking a small step. Starting where you are is plenty.

A Gentle Reminder

Depression is not a personal failure. It’s a human experience that deserves compassion, patience, and care. Some days will feel easier than others, and progress is rarely linear.

If your mood has been low for weeks at a time, if daily functioning feels hard, or if you’re feeling stuck, working with a therapist can provide support, clarity, and tools tailored to your experience.

You don’t have to feel better all at once. You just have to take the next step.