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

2. Practice Deep Breathing

3. Write Down Three Things You’re Grateful For

4. Try a Simple Grounding Exercise

5. Plan One Enjoyable Activity

6. Practice Positive Self-Talk

Intermediate depression activities

7. Journaling to Process Emotions

8. Create a Simple Daily Routine

9. Practice Gratitude with a Twist

10. Try Physical Activity You Enjoy

11. Explore a Creative Hobby

12. Try a Guided Meditation

Advanced depression activities

13. Identify and Challenge Core Beliefs

14. Engage in Structured Problem Solving

15. Join a Support Group

16. Try Cognitive Behavioral Therapy (CBT) Worksheets

17. Volunteer for a Cause You Care About

18. Set and Track Personal Goals

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.