As a therapist and someone who’s experienced depression multiple times, I’ve found that small habits can have a significant impact on how we feel. Depression often creates a sense of disconnection and loss of interest in life, which can lead to a cycle of low motivation and inaction. Here are five simple, one-minute habits that can help you feel a little better, regardless of the severity of your depression.
1. Clean Something
Cleaning can seem daunting when you’re feeling down, but even a small task can make a difference. Here are some ideas:
- Take a quick shower or brush your teeth.
- Tidy up your desk or make your bed.
- Do a load of laundry or pull weeds in the garden.
Taking just a minute to clean or organize something can give you a sense of accomplishment and help you feel more put together. When I was struggling postpartum, I found that even a quick shower helped me feel less overwhelmed.
2. Go Outside
Getting fresh air and changing your surroundings can uplift your mood. Consider these options:
- Step outside for a minute to walk around the block or check your mail.
- If going outside feels difficult, change your position inside your home. Move to a room with a window or stand up if you’ve been sitting for too long.
- Try a minute of light exercise, like jumping jacks.
Even a brief moment outdoors can help clear your mind and break the cycle of negative thoughts.
3. Interact with Life
Connecting with other living beings can significantly improve your mood. Here are some ideas:
- Talk to someone at a store or interact with pets at a dog park.
- Send a text to a friend or engage with your community online.
- Visit a local animal shelter or pet store.
Interactions, even small ones, can help you feel more connected and remind you that you’re part of a larger world.
4. Complete One Task
Tackling even a small task can create a sense of accomplishment. Consider these quick tasks:
- Open your mail or pay a bill.
- Fold a small amount of laundry or find a quick recipe for dinner.
- Create a checklist of tasks to tackle later.
When I felt overwhelmed with household chores, asking a friend for help turned everything around. Completing even one small task can help restore a sense of order and motivation.
5. Treat Yourself
Self-soothing is a powerful tool for combating depression. Here are some ways to treat yourself:
- Take a warm bath or enjoy a cup of your favorite tea.
- Light a candle or watch a short video from your favorite YouTuber.
- Draw with your child or enjoy a small treat like a peppermint candy.
It’s essential to distinguish between self-soothing activities and those that might lead you back into the black hole of depression. Track how you feel after these activities—if it lifts your spirits, you’ve found a healthy way to treat yourself.
Final Thoughts
Pick one or two of these habits and try them out. Experiment with each for a few days to see which ones resonate with you. Remember, while these habits might not cure your depression, they can provide a much-needed boost and help you feel a little better each day.
If you’re interested in learning more about habits for managing bipolar disorder or other mental health concerns, there are many resources available that can offer support and guidance.