Finding motivation to do anything when dealing with depression can be tough, but small, actionable steps can truly make things better. Read through these tips, based on the theories of Acceptance and Commitment Therapy (ACT), to find ways to bring yourself out of the darkness.

• Acceptance
  Sometimes people don’t know – or don’t want to acknowledge – that what they are dealing with is depression. They try to brush their feelings aside and act like everything is okay when it’s not. But, ignoring it won’t make it disappear. Acceptance is not about giving up or wallowing in misery; it’s about acknowledging reality and understanding that it’s okay to feel the way you do, instead of putting on a brave face that will harm you in the long run.
• Remember Who You Are – And Who You Want To Be
  Depression tries to tell us that we aren’t good enough, and other untrue and negative things. It can seem easier to let those thoughts swallow you up and become your identity. Instead, spend some time remembering the things you care about, the goals you have and who you want to be. Keeping those things in mind can help guide you even at your lowest point. Set up reminders on your phone, on the bathroom mirror – anywhere you will see them often – to help you remember that you are not your depression, and it can’t take away the values that make you who you are.
• Action
  Now take those thoughts from above, and turn them into action. Set yourself up for success with small goals that lay a path toward your long-term goals. As an example, if you would like to live a more active life, set a small goal to start with to push your momentum forward. Make a plan to walk to the mailbox each day at the same time, and commit to that routine. It’s a small act, but one that shows you that you’re able to do it. Eventually, you can add distance to your goal until it becomes a habit you’re able to expand on.
• Bring Yourself Back To The Moment
  You are not living in the past, and you’re certainly not in the future yet. Reminding yourself of that simple fact can help bring you to the present moment. No amount of dwelling is going to change things that cannot be changed, especially if you’re stuck in feelings over action. Bring yourself to the current moment with breathing exercises, yoga, meditation or any other way that you find that helps you center yourself in the present day.
• View Yourself From Afar
  If you find yourself feeling overwhelmed with negative emotions, consider trying this technique from the Acceptance and Commitment Therapy (ACT) framework. Pretend you are standing apart from yourself and acting as an observer of sorts. See yourself as a person who exists independently of those thoughts and feelings. You exist with or without them and they do not make you who you are. When you can separate your “self” from the negativity, you can help bring yourself out of bad headspace and into the present.
• Don’t Run From Your Feelings
  You can try to run, but you can’t hide from feelings. They can only be ignored or pushed aside for so long before bubbling to the surface. Don’t avoid bad feelings – embrace them! Permit yourself to feel the feelings, not just in thoughts but as they show up in your body. Trying to fight feelings will just make them continue to grow, making your depression worse.