Getting through the day with depression can feel overwhelming. A few small, easy steps can help you find a bit of balance and feel more grounded.
Here are flexible and realistic steps for a better day:
1. Start Your Day Right
- Wake Up at the Same Time Each Day: Keeping a regular wake-up time helps regulate your body clock, making it easier to get going.
- Hydrate: Start with a glass of water. Simple, but it helps.
- Take a Few Minutes for Yourself: Try a little deep breathing or a quick meditation. A few minutes of calm can set the tone for your day.
- Set One Simple Intention: Think of one small thing you’d like to focus on today. It doesn’t have to be big—just something positive, like checking in on your parents or going for a short walk.
2. A Little Exercise Helps a Lot
- Do Some Physical Activity (20-30 minutes): Find something you enjoy—walking, yoga, dancing, whatever makes you feel good. Moving your body can actually help lift your mood, thanks to those feel-good endorphins.
3. Nourish Your Body and Mind
- Have a Balanced Breakfast: Start with something that gives you energy, like eggs, oats, or yogurt with fruit. It’s fuel for your mind, too.
- Keep Drinking Water: Staying hydrated can actually help you feel a little better.
4. Set a Few Goals
- Make a Short To-Do List: Jot down two or three small tasks for the day. Keep it simple to avoid feeling overwhelmed.
- Include Something Just for You: Try to fit in one thing you enjoy, whether it’s reading a few pages of a book, listening to music, or working on a hobby. These moments matter.
5. Connect with Someone
- Reach Out: Even if it’s just a quick text or a comment on social media, connecting with someone can ease that feeling of isolation. If you’re up for it, call or message a friend or family member, or join an online support group.
6. Take a Breather
- Take Short Breaks Throughout the Day: Pause for a few minutes to breathe, stretch, or step outside. Regular little breaks help keep things from piling up and give you a chance to reset.
7. Ease Into the Evening
- Wind Down Before Bed: Create a simple evening routine you look forward to—like reading, listening to relaxing music, or gentle stretching.
- Put Screens Away Before Bed: Try to unplug an hour before sleep. It can make a big difference in how well you sleep.
8. Rest is Key
- Aim for a Consistent Bedtime: Going to bed and waking up at the same time each day helps with better rest.
- Make Your Bedroom Cozy: Think of it as a mini escape. A quiet, dark, and cool space can help with better sleep.
9. Reflect a Little
- Take a Few Minutes to Journal: You don’t have to write a novel—just jot down a few thoughts about your day. Writing can help you process your emotions and even spot some small wins that you might have missed.
10. Don’t Be Afraid to Ask for Help
- Therapy: A therapist can help you work through feelings and find ways to cope. Even if it’s just checking in, it can make a difference.
- Medication: If you’re on medication, stick with it, and talk to your healthcare provider if you have questions or concerns.
Remember:
Depression can make even simple things feel big. Go at your own pace, and remember that it’s okay if some days don’t go as planned.
Any progress is progress, no matter how small. Give yourself credit for every step, because it all counts.
Friends, family, support groups, or even online communities can offer encouragement when you need it.
Helplines for Mental Health Support in South Africa
When you or someone you know needs extra support, here are some helplines that offer confidential help:
- SADAG (South African Depression and Anxiety Group)
Helpline: 0800 567 891 | Open daily, 8 AM – 8 PM - Lifeline South Africa
Helpline: 0861 322 322 | Available 24/7 - Suicide Crisis Helpline
Helpline: 0800 567 891 | Available 24/7 - Mental Health Helpline (Department of Health)
Helpline: 0800 220 250 | Available 24/7
A daily routine can help you find a sense of control and stability, even when things feel tough. Remember, it’s okay to reach out, ask for help, and take things one step at a time.
Mental Matters is a resource and information platform and does not provide medical advice, diagnosis, or treatment. The information on this site is for general awareness and support. For any mental health concerns, please consult a qualified healthcare or mental health professional.
