18 Best Therapy Activities for Depression
Key Takeaways:
Start small: Healing from depression begins with simple, accessible actions.
Progress gradually: As you gain confidence, more involved activities can help reframe thoughts and reintroduce joy.
Therapists can guide you: Professional support from Zeller & Co Therapy ensures that you’re moving at your own pace, receiving compassionate guidance every step of the way.
Depression is a mental illness that affects your physical and mental health. As a therapist, I’ve seen how depression can make life feel like an uphill battle. Depression can feel like a weight that pulls you away from your life and relationships, trapping you in heavy, negative thoughts. Many people face this same struggle, feeling disconnected and unsure of how to start feeling better.
The good news? There are simple, effective activities that can help lift that weight, bit by bit. Depression is a mood disorder affecting millions worldwide, making it one of the most common mental health conditions, according to the World Health Organization. However, there are powerful therapy activities that can help manage depressive symptoms, from strengthening problem solving skills to using targeted exercises to improve self-esteem, and mental clarity.
In this guide, I’ll walk you through therapeutic activites for depression that have been shown to boost mood and help manage symptoms of depression. From small shifts in daily routines to hands-on exercises that ease stress and build confidence, these strategies can be game-changers. Whether you’re dealing with mild feelings of sadness or major depression, these tools can help you take back control and start feeling more like yourself. These strategies—like cognitive-behavioral tips, physical activities, and group exercises—are backed by research and made to help people take real steps toward feeling better and improving their mental health.
18 depression activities for adults to try at home today
Mental health disorders like depression can make it hard to find the energy or motivation to tackle everyday life. But there are simple activities you can try at home to start managing difficult emotions, reduce stress and feel more like yourself. Today, I’ll share a few exercises designed to support mental and physical health. I’ve organized these by difficulty level so you can find an activity that’s right for you, whether you're dealing with mild depression or major depressive disorder. Let's dive into these coping strategies to help you take the first steps in managing depression.
Beginner depression activities
1. Take a Short Walk
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Step outside and take a brisk 5-10 minute walk around your neighborhood or in a nearby park. Even if you can only make it to the end of your street, give yourself credit for that effort.
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Physical activity and regular exercise triggers natural brain chemicals that can boost your mood and help combat depressive symptoms. Movement and fresh air can reduce stress, increase energy levels, and provide a quick mental reset, helping you feel more grounded. Outdoor activities are one of the best lifestyle habits you can form to help alleviate severe depression.
2. Practice Deep Breathing
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Sit in a comfortable, quiet place. Inhale deeply for a count of four, hold for four, and exhale for four. Repeat this process 5-10 times, focusing only on your breath.
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Deep breathing is a simple but powerful way to manage stress and calm negative thoughts. By slowing down your breath, you’re sending signals to your brain to relax, which can alleviate some symptoms of depression and reduce anxious feelings.
3. Write Down Three Things You’re Grateful For
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Take a few minutes each morning or evening to jot down three specific things you’re grateful for. These could be as simple as a favorite sweater or a supportive family member.
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Gratitude exercises can shift your focus away from depressive thoughts and increase feelings of positivity. Research shows that gratitude can improve mood and may help alleviate some symptoms of depression by encouraging a focus on positive aspects of daily life.
4. Try a Simple Grounding Exercise
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Find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This “5-4-3-2-1” technique can be done anywhere, anytime.
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Grounding exercises like this one can bring you back to the present, providing a mental break from negative thought patterns and easing symptoms of anxiety or depression. This simple sensory exercise helps with focus, mental clarity, and staying connected to the present moment.
5. Plan One Enjoyable Activity
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Choose a small, enjoyable activity—like making a favorite snack, spending time with a pet, or listening to uplifting music. Plan a specific time for it, like 15 minutes after work or before bed.
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Engaging in pleasurable activities can release mood-boosting brain chemicals and combat feelings of sadness or low energy. Even simple self-care activities like these can alleviate depression symptoms by providing moments of joy and connection to things you love.
6. Practice Positive Self-Talk
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Identify one negative thought you’ve had today, like “I’m not good enough.” Replace it with a kinder thought, such as, “I am doing the best I can.” Repeat it a few times.
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Practicing positive self-talk helps fight against automatic negative thoughts, which are common with depression. This cognitive-behavioral therapy technique builds self-confidence and self-compassion, which can gradually shift your perspective and improve your mental well-being.
Intermediate depression activities
7. Journaling to Process Emotions
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Set aside 10-15 minutes each day to write down what’s on your mind. Focus on capturing your thoughts and emotions honestly, without judgment. You might want to start by jotting down any recurring negative thoughts or worries.
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Journaling lets you get your thoughts out, making it easier to notice patterns in negative thinking and work through tough emotions. It’s a great way to clear your mind, understand what you believe deep down, and get to know yourself better.
8. Create a Simple Daily Routine
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Make a basic schedule for your day, including small tasks like showering, eating, and some physical exercise. If you’re feeling low, keep it simple. Try sticking to the routine for at least a week to build consistency.
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Routines can give a sense of structure, which helps manage depression symptoms. This exercise can improve mood and provide a sense of control, as it gives your day purpose and rhythm—even when motivation is low.
9. Practice Gratitude with a Twist
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Every evening, write down one positive thing about yourself and one thing you’re grateful for. It could be something small, like “I made a delicious meal today,” or “I called a friend to check in.”
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This exercise builds self-esteem and helps manage negative thought patterns that often accompany depression. Focusing on gratitude has been shown to improve mental well-being and lift mood, even if it’s only for a few moments each day.
10. Try Physical Activity You Enjoy
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Pick an activity you find enjoyable and aim to do it 2-3 times a week. This could be anything from dancing around the living room to walking, yoga, or playing pickleball. You don’t need to work out intensely—just move in a way that feels good.
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Physical exercise can help fight depression by releasing natural mood-boosting chemicals, improving both mental and physical health. Exercise reduces stress, elevates energy levels, and is especially effective in managing the symptoms of depression and anxiety.
11. Explore a Creative Hobby
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Find a creative outlet that interests you, like painting, knitting, cooking, or writing poetry. Aim to spend at least 20 minutes each week on this activity without worrying about the outcome.
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Creativity is a powerful tool for improving mood and mental clarity. Expressing yourself creatively helps release difficult emotions and gives you a productive way to manage stress and depressive symptoms.
12. Try a Guided Meditation
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Choose a meditation app or video and follow a 10-15 minute guided session focused on relaxation or self-compassion. Find a quiet space and listen, letting yourself fully relax.
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Meditation has mental and physical benefits that help combat the symptoms of depression, such as reducing stress and bringing you into the present moment. It’s a helpful technique to quiet negative automatic thoughts and cultivate a sense of calm.
Advanced depression activities
13. Identify and Challenge Core Beliefs
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Take time to identify any negative core beliefs you hold about yourself, such as "I am not good enough" or "I don’t deserve happiness." Write each belief down, then challenge it by listing evidence against it, and consider a kinder or more balanced alternative belief.
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Many symptoms of depression stem from negative thought patterns and beliefs. By challenging these core beliefs, you’re taking steps toward reducing self-criticism, improving low self-esteem, and creating a healthier self-image.
14. Engage in Structured Problem Solving
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Write down a specific problem you’re dealing with and brainstorm potential solutions, listing the pros and cons for each one. Set small, achievable steps to tackle the issue and follow through with them over time.
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Structured problem-solving helps manage stress and increases feelings of control, which can be beneficial in treating depression. Taking a step-by-step approach can make overwhelming issues feel more manageable and help combat feelings of helplessness.
15. Join a Support Group
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Look for local or online support groups for people with depression or mood disorders. Attend a few group therapy sessions, either in person or virtually, to connect with others who understand what you’re going through.
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Support groups give you a chance to connect with others and can help ease the loneliness that often comes with depression. Being around people who’ve had similar experiences can lift your mood and offer new ways to cope, which is so important for your mental well-being.
16. Try Cognitive Behavioral Therapy (CBT) Worksheets
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Look for CBT depression worksheets online or use a workbook recommended by a therapist. Start with exercises that help you identify and reframe negative thoughts and then practice these coping skills regularly.
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CBT is one of the most effective treatments for depression. By practicing CBT techniques and using depression worksheets, you’ll learn to catch and change negative thought patterns, which can help improve your mood and increase your energy over time.
17. Volunteer for a Cause You Care About
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Pick a cause that resonates with you, such as animal welfare, the environment, or community work, and commit a few hours each week or month to volunteering. Check out local organizations or online platforms to find opportunities.
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Volunteering provides a sense of purpose and fulfillment that can strengthen self-respect and brighten your outlook. Engaging with others and helping a cause outside yourself offers social interaction and can be a powerful coping mechanism for depression.
18. Set and Track Personal Goals
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Choose a few meaningful personal goals, such as learning a new skill or improving a lifestyle habit. Break down each goal into smaller steps and track your progress daily or weekly, celebrating each small victory.
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Setting and achieving goals can improve your mood and build confidence, giving you a sense of accomplishment. This practice helps develop resilience and motivation, which are essential in managing depression symptoms and building a healthier daily routine.
When at-home therapy exercises for depression aren’t enough
Depression affects people of all ages, impacting everything from mood and energy levels to daily functioning and overall well-being. At-home exercises can be helpful for altering a depressed mood, but they aren’t a replacement for working with a mental health professional. Depression is complex, and sometimes, managing it on your own just isn’t enough. Recognizing when to reach out for additional support is important for your well-being. Here are a few signs that therapy might be a better fit for what you're going through:
Persistent feelings of sadness that don’t improve, even with self-care routines.
Thoughts of self-harm or suicide or any feelings of hopelessness.
Difficulty with daily activities, such as work, school, or maintaining relationships.
Physical symptoms, like constant fatigue or unexplained aches, that don’t seem to go away.
Intense or frequent negative thoughts that you can’t shift on your own.
If you’re experiencing any of these, don’t hesitate to reach out for help. If you or someone you know is experiencing thoughts of suicide, please reach out for help immediately. In the U.S., the 988 Suicide & Crisis Lifeline is available 24/7. You can call or text 988 for support.
For international resources, the World Health Organization (WHO) provides a list of suicide prevention hotlines by country.
Please know that you don’t have to go through this alone, and help is always available.
Final thoughts
When it comes to managing depression, therapy activities can be powerful tools for lifting mood, building coping skills, and improving your mental well-being. However, these exercises are often most effective when combined with therapy. Therapy can offer tools and personalized support that make a real difference in managing depression.
In my practice, I've worked with many clients who’ve found that combining at-home activities, therapy, and sometimes medication, can really help them regain control of their lives. Therapy provides a supportive space to work through difficult emotions, build self-awareness, and create lasting resilience.
If you're ready to take that next step, I’d love to help you get started. Schedule a free consultation with Zeller & Co. Therapy today, and let's work together to help you find peace, strength, and a renewed sense of hope.
