How to Deal with Depression During Major Life Changes

18 December 2025

Life has a funny way of throwing curveballs when you least expect them. One moment, you’re cruising smoothly, and the next, you’re knee-deep in changes that feel like a tornado just passed through your world. Whether it’s moving to a new city, changing careers, going through a breakup, or even something as “supposed to be happy” as having a baby, major life changes can shake you to your core.

And guess what? Depression loves to sneak in during these times, whispering doubts, making everyday tasks feel like climbing Mount Everest, and convincing you that everything is falling apart. But here's the thing—you can deal with it. You will get through this. And in this article, we’re going to chat about how.

Why Do Major Life Changes Trigger Depression?

First, let's get something straight—feeling low during big transitions is completely normal. Your brain thrives on routine. Change? It sees that as a potential threat. So, when something major shifts in your life, your mind goes into overdrive, trying to figure out how to navigate this new reality.

This can lead to stress, anxiety, and, for some, depression. Common triggers include:

- Loss of stability – Whether it’s a job, a relationship, or even a home, losing what you've known can feel unsettling.
- Fear of the unknown – Your brain likes predictability. When things are uncertain, it freaks out a little (or a lot).
- Increased pressure – Big changes often come with big responsibilities, which can feel overwhelming.
- Social shifts – Moving away from friends, ending relationships, or changing workplaces can bring loneliness.

Now that we know why this happens, let's talk about how to fight back.

1. Accept That Change Is Hard (And That’s Okay)

First things first—stop being so hard on yourself. Seriously. Big life changes are tough, and feeling sad, lost, or even completely overwhelmed doesn’t mean you’re weak. It means you’re human.

Instead of beating yourself up for not “handling it better,” try saying this:

"This is difficult, but I’m adjusting. It’s okay to feel this way."

Acceptance is the first step to healing. The sooner you acknowledge that this is a process, the sooner you can start moving forward.

2. Talk About It (Even When You Don’t Feel Like It)

Depression loves isolation. It convinces you that no one understands, that you should just keep everything bottled up inside, and that talking about it is pointless. Lies. All lies.

The truth? Talking about what you're going through can be incredibly healing. Whether it’s with a close friend, family member, therapist, or even an online support group, opening up helps you process your emotions.

Not sure how to start? Try this:

- “Hey, I’ve been struggling with some things lately, and I’d really appreciate someone to talk to.”
- “I feel like I’m stuck, and I don’t know what to do. Can I talk to you about it?”

Most people want to help; they just don’t know you need them until you reach out.

3. Create Tiny Routines to Regain Stability

If depression had a worst enemy, it would be structure. When everything in your life feels chaotic, creating small daily routines can help bring a sense of normalcy back.

Start with micro-routines:

- Wake up and go to bed at the same time every day.
- Have a “morning ritual” (even if it’s just drinking coffee while staring out of the window).
- Eat meals at regular times.
- Set daily goals—tiny ones, like “take a shower” or “go for a 5-minute walk.”

Small habits might not seem like much, but they add up. Bit by bit, they help your brain regain a sense of control.

4. Move Your Body (Even When You Really Don’t Want To)

I get it. When you're depressed, exercising feels like trying to lift a car with your bare hands. But hear me out—movement is magic.

You don’t need to run a marathon or do an intense workout. Start with anything:

- A short walk around the block.
- A few stretches in your living room.
- Dancing (badly) to your favorite song.

Movement releases endorphins (a.k.a. your brain’s natural antidepressants). The hardest part is starting, but even just five minutes of activity can make a difference.

5. Be Mindful of Your Inner Critic

Depression often comes with a nasty little voice in your head that tells you things like:

- “You’re failing at life.”
- “Nothing is ever going to get better.”
- “You’re not good enough.”

Would you say those things to a friend who was struggling? No? Then why are you saying them to yourself?

Try practicing self-compassion:

- When you catch yourself in negative self-talk, challenge it.
- Replace harsh thoughts with statements like, “I’m doing the best I can.”
- Remind yourself that one bad day does not define your entire life.

6. Prioritize Sleep Like It’s Your Job

Sleep and depression have a weird relationship. Depression makes it hard to sleep, but not sleeping makes depression worse—a vicious cycle.

To improve sleep:

- Stick to a regular sleep schedule.
- Avoid screens an hour before bed.
- Create a nighttime wind-down routine (think reading, meditating, or listening to calming music).

Good sleep = a stronger mind that’s better equipped to handle change.

7. Seek Professional Help (No Shame in It!)

Look, sometimes depression is stronger than self-help strategies. And that’s okay. If you feel like you’re drowning, reach out to a professional. Therapists and counselors exist for a reason—they have the tools to help you navigate this storm.

When should you consider therapy?

- If your depression is affecting your daily life.
- If you feel hopeless or suicidal.
- If you’ve tried coping strategies but nothing seems to help.

Asking for help isn’t a sign of weakness—it’s one of the strongest things you can do.

8. Give Yourself Permission to Feel Joy (Even if It’s Small)

Depression has a way of making you feel like happiness is out of reach. But here’s the thing—you deserve joy, even in the midst of change.

Find tiny pockets of happiness:

- Watch a funny video.
- Pet a dog or cat.
- Eat your favorite snack.
- Listen to a song that makes you happy.

No, these won’t magically fix everything. But they will remind you that happiness isn’t completely gone. It still exists, even if your brain tries to convince you otherwise.

Final Thoughts

Major life changes can be terrifying, overwhelming, and, at times, downright brutal. Depression may knock on your door during these moments, but it doesn’t have to take over your life.

Take it one day at a time. Lean on the people who care about you. And remember—the storm will pass.

One day, you’ll look back on this difficult time and realize something incredible: you made it through.