By Madison Avenue TMS & Psychiatry - Published on February 18, 2026

Last updated on February 18, 2026

When you’re depressed, you don’t feel good about yourself or the world around you. You may be mentally drained and listless, and you don’t see the point of things you never used to question. You may feel like you can’t do anything right or well, so what’s the point in even trying?

But the truth is that any path out of the dark confines of depression will involve some self-effort. Seeking professional help is a good start, but there are also things you can do to help yourself break out of your mental rut, improve your well-being and find a more functional, productive and self-satisfying state of existence.

They start with understanding that you’re not alone. It’s estimated that around 4% of the world’s population — more than 300 million people — suffers from symptoms of depression.

“I believe depression is legitimate,” the actor Jim Carrey, who has acknowledged struggling with the disorder, said. “But I also believe that if you don’t exercise, eat nutritious food, get sunlight, consume positive material, surround yourself with support, then you aren’t giving yourself a fighting chance.”

Small Steps

Depression can affect your brain function, sleep patterns, work, eating habits or even your willingness to engage in activities you once enjoyed, including meeting with friends. Some days, simply getting out of bed is a victory. In those moments, “self-care” can feel not just unrealistic but almost offensive to someone in the grip of major depression.

If that’s you, taking small steps, like taking a shower or fixing yourself lunch, may be a good goal to set.

“The key to self-care is accepting that you need to move from the hollowed numbness of depression to a more active state,” Deborah Serani, Psy.D., a published author and psychologist, writes in Psychology Today. “Once you’ve made some small steps to do this, add other movement goals like a link in a chain so that your inactivity lessens. See if you can make a cup of coffee yourself instead of asking someone to get it for you. Get dressed in clothes instead of putting your pajamas on after you shower.”

Here are some suggestions for ways to provide yourself with a self-care routine and put yourself in a better position to improve your mental health.

Maintain a consistent sleep schedule by going to bed and waking up at the same time each day, making sure to get the recommended amount of shut-eye based on your age. Avoid blue screens from phones and other screens close to bedtime; they can make it harder to fall asleep.

Eat healthy, regular meals and stay hydrated. While you might be tempted to skip meals or load up on junk food, eating a nutritious, balanced diet can improve your energy levels and focus throughout the day and make you feel better physically.

Establish goals and priorities. Be realistic about what you can accomplish and leave things you can’t do right now for later. Say no to new tasks or responsibilities if you feel like you’ve got too much on your plate.

Talk with someone you trust. Connect with your friends, a family member and loved ones. Depression can intensify when you self-isolate. Your friends can help provide social connection, practical help and emotional support. Sharing how you feel may also help you feel better simply by getting a heavy load off your shoulders.

Avoid using alcohol or drugs, which can worsen depression and cloud your judgment.

Engage in your hobbies or activities you enjoy, even if you don’t feel like it. Returning to these activities can take your mind off your anguished mental state.

Try a relaxing activity, like yoga, meditation or a wellness app. Find ways to de-stress, such as by hiking in the woods, reading, sitting in a sunny room or taking a sauna.

Focus on gratefulness. Write down the things that make you feel grateful and repeat them to yourself in your mind or journal. This is a great way to practice mindfulness. 

Get regular exercise. While this might seem like a stretch when you’re struggling to get out of bed or leave your home, it doesn’t have to be. Even 30 minutes a day of walking can improve your mental and physical health and clear your mind. Consider the benefits:

Physical activity releases endorphins, glutamate and serotonin, brain neurochemicals that make you feel good and stabilize your mood.

It can also help by focusing your mind on something other than your negative thoughts.

Exercise can also help boost confidence by achieving your goals, accomplishing something you never believed you could do, or transforming the way you look.

When Should You Seek Professional Help?

Many people who are depressed benefit from seeking therapy; some may need to try antidepressants or even transcranial magnetic stimulation, or TMS. If they’ve tried two or more antidepressants with no results, Spravato can be another effective treatment option.

Generally speaking, you should seek the help of a mental health professional  when depressive symptoms persist for a period of time or you experience:

• Trouble sleeping
• Drastic swings in appetite or weight
• Difficulty getting out of bed in the morning
• Inability to concentrate
• Loss of interest in things you usually find enjoyable

If you’re ready to take the first steps to fighting back against depression, give us a call at Madison Avenue TMS & Psychiatry. We’re here to help you improve your quality of life.

Madison Avenue TMS & Psychiatry