I don’t want to leave my room

This feeling, I don’t want to leave my room, is a common experience for people with depression.  You don’t have to feel bad about having a very human experience or struggling. It’s understandable to feel this way.

Even if the negative thoughts and sensations feel like the only thing in the world right now, know that eventually they do pass. Sometimes all you can do is get through life one minute at a time, and that’s okay.

Tips for coping with not wanting to leave your room

Finding the motivation to leave your room might feel hard, but you can do it! Remember that taking small steps, even when it feels hard, is still progress.

When you don’t feel like moving, here are some things you can try.

Start by putting your feet on the floor

If getting out of bed feels too overwhelming right now, then try breaking it down into smaller steps. Sometimes, just putting your feet on the floor will give you the motivation you need to stand up, get moving, and keep going.

Create a routine

Creating a routine can give you some control over how to start your day. Sometimes knowing what happens next can help take away the scary feelings because you know what to expect. This could look like first putting your feet on the floor, then making your bed, then brushing your teeth, and so on. Your routine is up to you.

Think about doing something that feels good

Instead of thinking about what you don’t want to do, try to think of something that you do want to do. For example, going for a walk, going shopping, doing a hobby, etc. This can be your motivation to get out of bed and out of your room.

Run errands or complete small tasks

Things like getting up to use the bathroom, brushing your teeth, or feeding your pet can give you a chance to get out of bed. Completing one small task often leads to completing another and another.

Reach out to a trusted friend or adult

When life feels difficult to cope with, you don’t have to cope alone. Reaching out to a friend or trusted adult can motivate you and help you get moving. It can look like making plans to get together, telling them what you’re going through, having a conversation, or just sharing a meme or funny video. Connecting with others helps us feel seen, heard, and often better.

Reach out for support or to a professional

If this feeling is something you’ve felt for a while and you find it difficult to talk to someone you know, then you have options.

Reading about similar experiences on social media or online can help you see how others cope. Or texting a warmline—a non-emergency support line usually staffed with peers with lived experience—can offer a way to talk to someone about what you’re feeling. If you want to, you can also reach out to a mental health professional. This article provides ideas on how to do this without your family knowing.

Remember that while you may not feel like leaving your room, you can do it! Once you take the first step, more steps will follow, and you will be on your way to feeling better.