Daily Mental Care – 5 Things to Do When You’re Feeling Down

1. Rest and Step Away from Stress

Even if you don’t consciously feel stressed, when your mental condition is off—such as lack of motivation, not wanting to meet people, or feeling anxious—it’s often a sign that stress is weighing on you, or that you’re simply unable to live in your natural rhythm and are forcing yourself to endure. Lighten your mental load. Take a temporary break from stressful environments such as school, work, or complicated relationships. In other words, allow yourself to rest. A medical certificate can be issued if needed, so that you can focus on at-home recovery for your mental health.

2. Prioritize Sleep (7–8 Hours Daily)

Getting regular, restorative sleep is essential. Stabilize your bedtime and wake-up time. A consistent rhythm of 7–8+ hours helps your brain produce serotonin, a neurotransmitter vital for emotional balance. Many people with prolonged depression struggle with irregular sleep. In such cases, sleep medication may help you reestablish a healthy pattern. There are modern, non-addictive options—talk to your doctor if needed.

3. Eat Balanced Meals

Tryptophan, an amino acid, is known as a precursor to serotonin. While consciously adding foods rich in tryptophan is helpful, the key is maintaining a balanced diet—carbohydrates, protein, and healthy fats together ensure natural intake of what your body needs. If your depression has caused appetite loss, don’t force yourself—start with foods you enjoy. Easy recommendations include bananas, mackerel, salmon, or simple Japanese set meals.

4. Gentle Movement

When you’re feeling low, motivation to go outside can be hard to find—and that’s okay. Resting indoors is perfectly valid. But once you feel a little better, start with light exercise. A 10-minute walk, some stretches, or indoor yoga can make a big difference. Never push yourself—gentle movement is enough.

5. Collect Small Joys

Finally, give yourself little rewards. Buy your favorite snack from the convenience store. Watch a video of your favorite artist. Relax with a book or a game. Explore a new café at a station you’ve never gotten off at before. Anything counts. These small joys are acts of kindness toward yourself. Remember, you’ve already been trying so hard. Now it’s time to rest, heal, and slowly gather happiness again.