How Do I Get Out Of This Depression Rut: A Beginner’s Guide

This post may contain affiliate links, which means I’ll receive a commission if you purchase through my link at no extra cost. Please read the full disclosure here.

We’ve all been there—feeling stuck, unmotivated, and like we’re just spinning our wheels. When you’re in a rut, it can feel like nothing will ever change. But here’s the truth: it’s temporary, and you can take simple steps to pull yourself out.

Let’s explore how to stop feeling like you’re in a rut and rediscover a sense of purpose and joy.

How Do I Get Out Of This Depression Rut?

1. What Does Being in a Rut Feel Like?

Being in a rut feels different for everyone, but there are common signs:

The good news? You’ve likely felt this way before and found your way out. Let’s focus on how you can do it again.

2. Get Out of A Rut: Move Your Body

When I feel like I’m in a rut, the first thing I do is move. Staying sedentary often deepens the feeling of being stuck.

Here’s how to start:

• Go for a walk, even if it’s just to the end of the street and back.
• Put on some music and dance in your lounge room (no one is watching, so just have fun!).
• Try gardening or doing a few simple stretches in your backyard.
• Walk around the shopping centre and do a little window shopping.

A healthy mindset isn’t a luxury. It’s a necessity. Taking care of your emotional well-being sets a foundation for the rest of your life, giving you the energy and motivation you need to get out of your rut. Whether you accomplish this through physical activity, mindfulness, or setting aside time for self-care, take the necessary steps to look after yourself.

betterup.com

So whatever challenge you are facing today, know that by movig your body, thinking about mindflless and taking active steps, will help you feel better overtime.

3. Socialise and Connect

Isolation can amplify feelings of being stuck. Take small steps to reconnect with others:

• Visit a local café and chat with the barista while you order.
• Call or text a friend to catch up.
• Go to the shops in person instead of shopping online—bonus points if you chat with store staff.
• Say hello to your neighbours while on a walk.

Social contact helps remind us we’re part of a larger community, even when life feels overwhelming.

Step 4. Break the Routine

Routines can be helpful, but they can also feel stifling when we’re in a rut. Mix things up:

• Take a different route to work or school.
• Try a new hobby or revisit an old one.
• Rearrange a room in your home for a fresh perspective.
• Cook a new recipe or eat at a different restaurant.

5. Focus on Small Wins

When life feels overwhelming, it’s easy to think you need a big change to feel better. But often, small steps are the most effective:

• Make your bed—it’s a quick win that sets a positive tone for the day.
• Set one achievable goal for the day, like reading a chapter of a book or going for a walk.
• Celebrate each small success, no matter how minor it seems.

Everyone has off days. If you’re having a bad day, just accept it and do the best you can. Don’t beat yourself up. Studies have shown that self-criticism can lead to thoughts that interfere with your motivation and productivity. Just keep going and you’ll get through it.

charles darwin university

Don’t give up. Just one small change a day can push you forward. Keeping on keeping on is one of the best things you can do when you feel in a rut. A rut is unomfortable and notnice but there are always ways out of it. Keep pressing forward (even if it is just one tiny step each day).

6. Limit Screen Time

Spending too much time on your phone or computer can drain your energy and make the rut feel deeper. Try:

• Setting a timer for social media use.
• Replacing screen time with activities like journaling, reading, or a walk.
• Using your phone to connect with people rather than just scrolling.

Final Thoughts: You’ve Got This

Feeling stuck is a normal part of life, but it doesn’t define you. You can create the momentum to break free by taking small, actionable steps. Remember, you’ve done it before, and you can do it again. Start with just one step today—you might be surprised at how far it takes you.