When depression hits, the smallest task can feel impossible. This is not weakness — it is the illness talking. Having a simple list of “non-negotiables” can help you ride out the storm without having to think too hard.
1. Ground the Body
Drink water. Even one glass makes a difference.
Eat something small. A slice of toast, a piece of fruit, a yoghurt. It doesn’t need to be a meal.
Shower or wash your face. Changing your body’s state changes your mind’s state, even slightly.
Change clothes. Fresh clothes help signal to your brain that the day is moving forward.
2. Anchor the Mind
Name it. Say (aloud or to yourself): “This is depression. It will pass.”
Breathe in 4, hold 4, out 6. Slower out-breaths calm the nervous system.
Write down one sentence. Doesn’t need to be deep: “I feel rubbish today.” That’s enough.
Reduce stimulation. Switch off news and social media if they fuel anxiety.
3. Small, Gentle Action
Go outside, even for two minutes. Stand on your doorstep if that’s all you can manage. Natural light helps.
Move a little. Stretch, walk to the kitchen, or pace the room.
Choose one task only. Make the bed, wash one plate, reply to one message. One is enough.
4. Soothing Comfort
Safe playlist or film. Keep a set of calming songs or familiar films ready.
Weighted blanket or cosy jumper. Physical comfort reduces stress hormones.
Favourite scent. Light a candle or use a familiar lotion. Scent bypasses thought and grounds you.
5. Safety First
Suicidal thoughts are a symptom, not a truth. Write this on a card where you’ll see it.
Make a contact list. GP, crisis line, trusted friend. Keep it in your phone and on paper.
If unsafe, reach out immediately. In the UK call 116 123 (Samaritans), or 999 if you’re in immediate danger.
Gentle Reminder
You do not need to “fix” everything in one day. Surviving the episode is enough. The fog always lifts, even when it swears it won’t.
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