What To Do on Bad Depression Days

By Staff Writers

Having a bad day is normal from time to time. But if you suffer from depression, it literally feels crippling at times and may make you feel like you’re in a downward spiral and your symptoms even harsher and you may find yourself on a constant negativity loop.

Don’t be discouraged and just know that what you’re feeling is valid. All you need to do is to remind yourself that having a bad day is expected and to uplift yourself. Keep reading to find the best things to do when you have a bad depression day.

Limit Social Media

It’s so easy to spend the whole day scrolling through Instagram or Tiktok. You already know that when you’re done you’ll feel worse due to the addictive effects and withdrawals from using those apps.

Social media addiction is also proven to contribute to depression. Studies have shown that people in the United States aged 19 to 32 who visit social media sites more often each day are more likely to experience depression[1].

I highly recommend limiting your usage to an hour a day on your bad depression days and focusing your attention on things that actually make you feel better.

Do A Physical Activity

Doing any physical activity is proven to enhance your mood. Any kind of exercise is good for you. I know during those tough times it might be hard for you to move. So I suggest doing something simple like going for a light walk or doing gentle stretches.

On those bad days, it’s important to push yourself to move as you’re guaranteed to feel better afterward.

Practice Self-Care

On days like this, it’s essential to show yourself some love. Do the things that you enjoy doing like taking a bath, watching your favorite TV show or movie, listening to your favorite music and all those little things you enjoy doing.

Use this time to do a self-expressing hobby you enjoy doing as well, like writing or journaling your feelings down or expressing yourself through art or crafts.

Spend Time With Your Loved Ones

Being around people you’re comfortable with make things better. It’s also good to open up to them about how you feel, they’ll probably try to uplift your mood and make you feel better.

Spending time with people you care about will help decrease the feelings of loneliness and despair that come along with a bad depression day. That’s why I encourage you to reach out to them or to a qualified therapist if your symptoms are really intense.

Practice Mindfulness

Practicing mindfulness exercises like meditation or breathing techniques is proven to reduce high cortisol levels which are associated with depression or anxiety[2]. There are so many guided meditations to follow on YouTube that help calm your symptoms and increase the feeling of relaxation.

Finally, Be Kind to Yourself

Don’t be harsh on yourself when you have those days. I know it sometimes feels like you’re going backward or like you want to give up more than ever. Please remind yourself that this is your depression talking and it’s pushing you down extra today. The only person who can make it better is you. Ask yourself this: what would you tell yourself if you were someone you really cared about and loved? and go from there.


1-Lin, L. Y., Sidani, J. E., Shensa, A., Radovic, A., Miller, E., Colditz, J. B., … & Primack, B. A. (2016). Association between social media use and depression among US young adults. Depression and anxiety33(4), 323-331.

2- Creswell, J. D., Irwin, M. R., Burklund, L. J., Lieberman, M. D., Arevalo, J. M. G., Ma, J., & Cole, S. W. (2012). Mindfulness-Based Stress Reduction training reduces loneliness and pro-inflammatory gene expression in older adults: A small randomized controlled trial. Brain, behavior, and immunity, 26(7), 1095-1101. doi: 10.1016/j.bbi.2012.07.006


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