10 Things Not to Do If You're Depressed

Sometimes, the hardest battles are the ones no one else can see.

If you’re feeling stuck in sadness, low energy, or like life just doesn’t make sense right now, I want you to know this: you’re not alone. I’ve been there too. And while there’s no magic fix, there are important things to avoid that can keep you from slipping deeper into it.

Here are 10 things not to do if you’re feeling depressed—and what to do instead.

1. Don’t Keep It All Inside

When you're depressed, it’s easy to shut down and isolate. You don’t want to bother anyone, and sometimes it feels like sharing will just make things worse.

But silence keeps you stuck.

Talk to someone. A friend, a family member, a pastor, a therapist. Even just saying, “I’m not okay right now” can release the pressure.

I used to retreat behind a screen when I was deep into gaming and binge eating. I didn’t want people to see how low I felt. But when I finally opened up to a close friend, I felt a weight lift. It wasn’t a fix, but it was a start.

2. Don’t Expect Yourself to “Just Snap Out Of It”

Depression isn’t about being lazy or weak. You can’t just will yourself to feel better.

It takes real work. Baby steps count. So if all you did today was get out of bed and make a sandwich, that’s a win.

When I started losing weight—over 110 pounds, by the way—I didn’t overhaul my life overnight. I started walking. Just 10 minutes a day. Then I cleaned up one meal. Then another. The change was slow but steady.

Treat yourself with the same patience.

3. Don’t Numb Yourself with Bad Habits

When you’re hurting, it’s tempting to reach for anything that dulls the pain.

For me, it was late-night gaming binges, junk food, and scrolling for hours. For others, it might be alcohol, smoking, or spending money you don’t have.

But here’s the truth: those things don’t heal. They distract. And afterward, the pain returns—stronger, with guilt on top.

Instead, try this:

Take a 5-minute walk outside
Write one honest sentence in a journal
Play worship music or something that uplifts your spirit
Call someone who actually cares

Small actions can calm the storm more than distractions ever will.

4. Don’t Disconnect from God

I know it’s hard to pray when you’re hurting. I had moments where I couldn’t even whisper a word. But in those seasons, I found comfort in just being present with God.

If you can’t pray, just sit in silence and breathe. Maybe read one Psalm. Light a candle. Say “Lord, help me.” That’s enough.

During my darkest times, my Christian Orthodox faith anchored me. The rhythm of prayer, the peace of stillness, the act of surrender—it reminded me that I wasn't alone, even when I felt like I was.

5. Don’t Stay Up All Night

Lack of sleep makes everything worse. Depression messes with your energy, and bad sleep habits make it ten times harder to function.

I used to stay up all night gaming or watching videos, thinking sleep didn’t matter when I was already miserable. But fixing my sleep was a turning point.

Start small:

Set a consistent bedtime (even if you're not tired, lie down)
Avoid screens one hour before bed
Listen to calming music or read before sleeping

Sleep won’t solve everything, but it gives your brain the chance to reset and heal.

6. Don’t Skip Movement

I know it feels impossible, but you don’t have to run a marathon. Just stretch. Walk to the end of the street. Do 20 pushups. Movement shifts your body, and when your body shifts, your mind often follows.

When I committed to losing weight, I didn’t start in a gym. I just moved a little more each day. It added up—physically but also mentally. Movement gave me momentum.

7. Don’t Try to Do It All Alone

We aren’t meant to carry this kind of weight by ourselves. Depression can isolate you and make you believe no one understands. That lie keeps you locked down.

Lean on a support group. A church community. A therapist. A close friend. Find someone real you can open up to.

Ask for help. It’s not weakness—it’s wisdom.

8. Don’t Compare Yourself to Others

Seeing someone else’s highlight reel on social media can dig the hole deeper. You start thinking you’re behind, broken, or never going to catch up.

Don’t believe it.

Your journey is your own. When I was stuck in a pattern of laziness and unhealthy habits, I used to scroll through Instagram fitness pages and feel worthless. That didn’t help. What helped was focusing on one small win every day.

Celebrate your progress, even if no one else sees it.

9. Don’t Abandon Structure

When life feels meaningless, routine gives it shape. Depression thrives in chaos—late nights, forgotten meals, zero purpose.

Even a loose schedule can help. I started with three anchors:

Wake up at the same time
Block off 2–4 hours for deep work
End the day with prayer and gratitude

That structure gave me direction even on the hardest days.

It’s not about being perfect—it’s about having something to hold onto.

10. Don’t Give Up on Hope

This is the big one.

Some days, it feels like nothing will change. That this fog will never lift.

But it does.

You keep showing up. Step by step. Moment by moment. Fight for one more day. One more choice that leads to life.

Now I live a balanced life I never thought I’d have—one where I feel good in my body, connected in my faith, and steady in my purpose. But it didn’t come all at once. It came from not giving up, even on the small days.

You are not broken. You are becoming.