9 Hacks for Low-Energy Depression Days

At every moment, chemical reactions are happening inside your brain that affect your mood, thoughts, and how you view the world. When you have depression, those brain chemicals can shift, leading to a range of symptoms — including low energy. Some days, you might feel physically tired, weak, or slow. Mentally, it can show up as trouble concentrating, low motivation, or even boredom.

Low-energy days can look different for everyone. Depression often affects your sleep: You might struggle with insomnia and feel exhausted the next day, or sleep more than usual and find it hard to get out of bed. Even simple tasks can start to feel overwhelming. Depression can also affect how you connect with others. You might lose interest in things you once enjoyed or feel unmotivated to see friends and family. When your symptoms get in the way of your daily tasks, negative thoughts can quickly pile up. But here are some tips to help you get through low-energy days.

Depression can make everyday tasks feel harder than usual. One way to cope is to break them into smaller, more manageable steps. When it comes to personal hygiene, if taking a full shower feels like too much, try taking a shorter shower by setting a timer for three or five minutes. When it goes off, check in with yourself — you can step out or keep going if you feel up to it. Even things like washing your face or using wet wipes and dry shampoo to freshen up can help you feel more like yourself. 

Throughout the day, a sticky layer of bacteria — called plaque — builds up on your teeth. When you eat sugary foods, it reacts with the bacteria to make acid that can damage your teeth and lead to cavities or gum disease. Brushing helps remove this plaque, so it’s important to do it twice a day. If your depression makes it hard to keep up with this routine, try using mouthwash or chewable toothpaste tablets instead.

Depression can sometimes make you feel hopeless or like you can’t get anything done. Doing small tasks around the house can be a good way to counter that. Instead of trying to clean an entire room, focus on one area — like clearing the kitchen table or taking out the trash. Finishing small tasks can help build motivation and make bigger ones feel more manageable.

Getting dressed each day can be part of self-care, but it doesn’t have to be all or nothing. If you feel like getting fully dressed, that may help. But if a full outfit feels like too much, try putting on clean socks and underwear, or changing into fresh pajamas. You can always build up from there if you feel up to it. 

On days when you have more energy, think about ways to support your future self on lower-energy days. One idea is to create a hygiene kit with everything you need — like a toothbrush, deodorant, soap, and a hairbrush — in one easy-to-access place. Not having to search for these items can make your self-care routine feel more manageable. You can personalize your hygiene kit in a way that makes sense for you.

When it comes to tasks with multiple steps, like laundry, give yourself permission to do just a little — or to take shortcuts. That could mean not folding your clothes, putting them away later, or washing a smaller load instead of doing it all at once. If that still feels like too much, try using a fabric spray to quickly freshen up your clothes or bedding.

Plenty of research shows that spending time outdoors benefits both your mental and physical health. It can help lower stress, boost feel-good brain chemicals, and give you an extra dose of vitamin D, which supports your bones, blood cells, and immune system. Time outside may also help you get a better night’s sleep. Aiming for about 15 minutes of sun each day is a good place to start. You might take a short walk or simply sit outside and rest. If you’re not able to leave the house, try opening a window to let some fresh air in instead. 

It’s common to lose your appetite when you’re depressed. But food gives you energy, so skipping meals can make you feel more tired, which can make eating even harder. If cooking a full meal seems overwhelming, look for ways to make eating more convenient. You could prepare some meals in advance for days when you have less energy. Or, keep easy foods and snacks on hand, like sandwiches, eggs, and mac and cheese. Whenever you can, try to choose nutrient-rich foods, like fruits, vegetables, and protein, that keep you full longer and support your mental and physical health. Easier options could include pre-cut or frozen fruits and veggies, cheese and crackers, or nuts.

Dehydration can raise stress hormones, affect your sleep, and cause other unpleasant symptoms like headaches, fatigue, and muscle cramps — all of which can affect your mood, focus, and how you feel physically. It’s important to remember to drink water throughout the day. You can try setting a reminder on your phone or keeping a water bottle nearby. Drinks like tea, coffee, and juice can help, too, but be mindful of the sugar content, which can also affect your mood and energy.