Self-help for depression

When you are depressed, even small tasks can feel heavy. Still, there are things you can do on your own, at home, that help your mood lift over time. Most of them are simple. None of them require you to feel better first.

This page explains the self-help steps with the best research behind them. Use them on their own for mild low mood, or alongside therapy and medicine for depression that is more serious. They work best as part of a plan, not as a test of willpower.

What helps, at a glance

The badges show how strong the research is. See how we rate evidence.

Behavioral activation: doing comes first

Depression tends to pull you into a cycle. You feel low, so you stop doing things. You stop doing things, so you have fewer good moments. Then you feel even lower.

Behavioral activation (often called BA) breaks that cycle from the "doing" side. You do not wait to feel like it. You plan small activities and do them anyway. Over time, mood often follows action.¹

A large Cochrane review in 2020 pulled together 53 trials with about 5,500 adults. It found that BA worked about as well as cognitive behavioral therapy (CBT), a common talk therapy.² BA also looked better than usual care, though that result was less certain.² Most studies only followed people for a short time.²

You can learn BA from a therapist or a guided program, or start on your own. Our three lessons walk you through it: tracking your days, finding what matters to you, and scheduling and troubleshooting. Read the overview at Behavioral activation.

Activity scheduling: a simple plan

Activity scheduling is the core skill of BA. Here is a basic way to start.

1. Notice your days. For three or four days, jot down what you did each hour. Rate your mood from 0 to 10. Look for times when mood was a little better.
2. Make a short list. Write about 10 activities: things you enjoy (music, a call with a friend), small chores (paying a bill), and things that matter to you (helping a neighbor, prayer).
3. Start very small. Pick one or two easy items. "Walk to the mailbox" counts. "Clean the whole house" is too big.
4. Put it on the calendar. Choose a day and time, as you would for a doctor's visit. Planned activities are more likely to happen.
5. Do it, then rate it. Afterward, rate your mood. Notice if it went better than you expected.
6. Build up slowly. Each week, add a little more. If something did not work, make it smaller or try a different time. That is part of the process, not a failure.

The NIMH also suggests deciding which tasks must get done and which can wait, and putting off big life decisions until you feel better.¹

Move your body

A 2024 review in the BMJ looked at 218 trials with more than 14,000 people with depression.³ Walking or jogging, yoga, strength training, mixed aerobic exercise, and tai chi or qigong all reduced depression by a moderate amount.³

Harder exercise helped a bit more than light exercise. But many studies had weak points, so the true benefit is uncertain.³ The NIMH notes that just 30 minutes of walking a day can lift mood.¹

The CDC suggests that adults 65 and older aim for about 150 minutes of moderate activity a week, such as 30 minutes on 5 days. It also suggests muscle-strengthening on 2 days a week, and balance activities.⁴ If health problems make that too much, the CDC says to be as active as you safely can. Some activity is better than none.⁴

Protect your sleep

Depression can cause too little sleep or too much. A regular sleep schedule is one of the NIMH's self-care tips.¹

The CDC suggests 7 to 9 hours for adults ages 61 to 64, and 7 to 8 hours for adults 65 and older.⁵ Habits that help:^5,9

• Go to bed and get up at about the same time every day, weekends included. Keep the difference within about an hour.
• If you nap, keep it short (about 20 minutes) and early in the afternoon.
• Avoid caffeine in the afternoon and evening.
• Avoid alcohol and large meals close to bedtime.
• Turn off screens at least 30 minutes before bed.
• Keep the bedroom quiet, cool and relaxing.

If poor sleep lasts for months, ask about CBT for insomnia, a short talk therapy. See Insomnia, Healthy sleep habits and Sleep, mood and anxiety.

Get some daylight

Spending time outside each day, when you can, is a healthy sleep habit recommended by the National Heart, Lung, and Blood Institute.⁹ A walk outside combines daylight with movement.

Some people's depression comes back every fall and winter, when days are short. This is called seasonal affective disorder, or depression with a seasonal pattern. For this kind, a bright light box is a main treatment. People usually sit in front of it each morning, for about 30 to 45 minutes, from fall to spring.⁶ In one study, light therapy worked about as well as a form of CBT made for winter depression.⁶

Vitamin D research is mixed. Some studies found it helped and others found no effect.⁶ Vitamin D can interact with some medicines, so ask first.⁶

People with certain eye diseases, or who take medicines that make the skin or eyes sensitive to light, may need a different treatment or medical guidance.⁶ If you have ever had bipolar disorder, talk with your doctor before using a light box too. Read more on bright light therapy and types of depression.

Stay connected with people

The CDC says loneliness and social isolation can raise the risk of depression and anxiety, as well as heart disease, dementia and earlier death.⁷ About 1 in 3 U.S. adults say they feel lonely. Older adults are at higher risk of being isolated.⁷

You do not need a big social life. Small, regular contact counts:

• Tell one trusted person how you are feeling. The NIMH suggests this as a self-care step.¹
• Plan one short call or visit a week, and put it on your calendar like any other activity.
• Join something with a regular schedule, such as a class, faith group, senior center or volunteer role.
• Try a support group, in person or online.

See Ways to feel more connected and, if hearing makes talking hard, Hearing loss and loneliness.

Go easy on alcohol

Alcohol may seem to ease low mood for a while, but low mood often returns while drinking or as it wears off.⁸ Depression and alcohol problems often occur together, and each can make the other worse.⁸ Among people with major depression, about 3 or 4 in 10 have had an alcohol use disorder at some point.⁸

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) says that stopping drinking, by itself, often leads to better mental health in people who drink heavily.⁸ The NIMH advises people with depression to avoid alcohol, nicotine and drugs, including medicines not prescribed to them.¹

Alcohol also mixes badly with many medicines. The CDC says people taking medicines that interact with alcohol should not drink at all.¹³ This can include some antidepressants and sleep medicines. Ask your doctor or pharmacist about your own medicines.

If cutting back is hard, you are not alone. Tell your doctor, or call the free SAMHSA National Helpline at 1-800-662-4357. It is open 24 hours a day and can refer you to treatment.¹⁴

Apps, websites and online CBT

Online programs can teach many of the skills a therapist would. They can cost less and are available at any hour.¹⁰

Internet-based CBT. The NIMH says internet-based CBT appears to work about as well as regular CBT for depression and anxiety.¹⁰ Some programs include a coach or therapist who checks in. In the U.K., national guidelines describe "guided self-help" as CBT or BA materials, on paper or online, with a trained person who supports you over about 6 to 8 sessions.¹¹

Mood apps. There are thousands of apps, but most have little research behind them.¹⁰ There are no national standards for them, and privacy is a concern.¹⁰ The NIMH suggests these checks before you choose one:¹⁰

• Ask your doctor or therapist to recommend one.
• Check that it is based on a tested treatment, like CBT or BA.
• Make sure it tells you what to do if you feel worse or are in a crisis.
• Look up who made it and how it uses your data.

A prescription app. In March 2024, the FDA cleared an app called Rejoyn for adults 22 and older with major depression who are already taking an antidepressant.¹² It is available only by prescription, and it is meant to add to a doctor's care, not replace it.¹²

Learn more in Online therapy and mental health apps.

Other everyday steps

• Eat regular meals, even small ones. This is one of the NIMH's self-care tips.¹
• Be patient with yourself. Most people with depression improve with treatment, a little at a time.¹
• Add a calming practice, such as slow breathing or a body scan, as a support.
• Check harsh thoughts with the thought check tool.

Notes for older adults

Depression is not a normal part of aging, and these steps can help at any age. A few points for later life:

• Choose safe movement. Tai chi and chair exercises add balance work, which the CDC suggests after 65.⁴
• Watch alcohol and medicines. Many older adults take several medicines, and some do not mix with alcohol.¹³ Ask your pharmacist to review them.
• Plan connection on purpose. Older adults are at higher risk of isolation.⁷ Retirement, losing a spouse, or giving up driving can shrink daily contact. Regular plans can help fill that gap.
• Get care too when needed. See Depression in later life.

Lessons to try next

• Behavioral activation lesson 1: tracking your days
• CBT week 1: thoughts, feelings and actions, the start of a 6-week CBT course
• Problem-solving therapy, well studied in older adults
• Mindfulness week 1 and ACT lesson 1: finding your values
• Reminiscence and life review

Common questions

When self-help is not enough

Self-help is a good first step for mild low mood and a strong partner to treatment. It is not enough on its own for more serious depression. See a doctor or mental health professional if:

• Low mood or loss of interest lasts more than 2 weeks
• You cannot manage work, home or self-care
• You stop eating, or sleep much more or much less than usual
• You have tried these steps for several weeks and do not feel better
• You drink more to cope

A short check-in questionnaire can help you decide, and Getting checked for depression explains the visit. Treatment for depression covers talk therapy and medicine. If you already take an antidepressant, keep taking it while you add self-help steps. Talk with your doctor or pharmacist before changing anything.

Call or text 988 if you have thoughts of suicide. Call 911 if you or someone else is in danger now.

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.