5 Ways to Improve Your Mental Health—Even If You’re Struggling to Get Out of Bed
At Sturges Family Practice, we understand that when you're facing depression, anxiety, or burnout, even the simplest tasks can feel overwhelming. On the hardest days, getting out of bed may feel impossible. If that sounds like you or someone you love, you’re not alone—and there is hope.
Here are five gentle but powerful ways to support your mental health, even when you're at your lowest. These tips are designed to be doable, comforting, and backed by science—with the goal of helping you take that first small step toward healing.
1. Start with One Small Thing
When your energy is depleted, setting large goals can feel paralyzing. Instead, shift your focus to micro-wins. Getting up to brush your teeth, drinking a glass of water, or even just sitting up in bed are all wins worth celebrating.
Why it works: Accomplishing small tasks triggers a dopamine response in the brain, which boosts motivation and builds momentum for the next action. It’s not about doing everything—it’s about doing something.
Try This: Place a water bottle next to your bed. Tomorrow, drink a few sips as soon as you wake up. That’s it. That’s your win.
2. Move Your Body—Gently
Exercise is often promoted as a mental health booster—and it is—but you don’t have to hit the gym or run a mile to get the benefits. Gentle movement like stretching, taking a short walk, or doing a few yoga poses in your living room can help shift your brain chemistry.
Here in North Idaho, we’re surrounded by natural beauty. A 5-minute walk to breathe in the fresh Coeur d’Alene air, listen to the birds, or feel the sun on your skin can create a meaningful shift in your emotional state.
Try This: Sit on your front steps or porch for 5 minutes today. Don’t worry about walking. Just breathe.
3. Nourish Your Body, Gently
What we eat and drink plays a crucial role in how we feel. When you're in survival mode, preparing a full meal may feel impossible. Instead, aim for something simple and hydrating: a banana, a smoothie, a glass of water with electrolytes.
Why it works: Your brain relies on hydration, healthy fats, and nutrients to regulate mood and energy. Even one nutrient-dense snack can help your system feel more supported.
Try This: Keep a bag of almonds or a protein bar by your bedside. If that’s too much, a glass of water is a great start.
4. Reconnect with Natural Light
One of the most underrated mental health tools? Sunlight. Getting just 5–10 minutes of natural light, especially in the morning, can help regulate your circadian rhythm, improve sleep quality, and support mood stabilization.
In North Idaho, seasonal affective disorder (SAD) is a real concern during our darker months. Making it a habit to open your blinds, sit near a window, or step outside briefly can have a big impact.
Try This: Open your blinds right when you wake up. Let the light in, even if you’re still lying down.
5. Know When It’s Time to Get Help
Sometimes, self-care isn’t enough—and that’s okay. There is no shame in seeking medical support. At Sturges Family Practice, we specialize in advanced, science-based treatments for depression and anxiety, including:
Spravato® (esketamine): For treatment-resistant depression, this nasal spray can offer relief within hours for some patients.
IV Ketamine Therapy: A fast-acting option that helps reset neural pathways involved in depression and PTSD.
NAD+ Therapy: Supports brain health, energy levels, and mood regulation by restoring cellular function.
You don’t have to suffer in silence. If you’re feeling stuck, numb, or hopeless, professional help could be the turning point.
Healing doesn't happen all at once. It happens in small, courageous moments—choosing to drink water, open the blinds, take a breath, or send a message asking for help. At Sturges Family Practice, we’re here to walk with you through every step of that journey.
You are not alone. And you deserve to feel better.
Need Support?
Call Sturges Family Practice today to schedule a consultation. Our compassionate team is here to help you find a personalized, science-based plan that works.
