Stuck Rotting? Try These Tips.

I love having a nice lazy day. I’m also a huge fan of naps—if you can’t get a hold of me, I’m most likely sleeping. My parents nicknamed me “sloth girl” growing up, no lie, so when I heard people using the term “rotting” to describe their current state, it was something I could immediately understand. As someone diagnosed with depression, I know all too well the desire to do nothing, but as a mental health coach (and having worked in the field for years), I know that getting stuck in the rot is detrimental to my wellness. So, when I find myself in one of those moods, I’ve come up with a few things to help me get moving again. If you’re looking for ideas, here are some of my tips that help me get off my bed or couch to #stoptherot.

  1. Stretch. An object in motion stays in motion… or something like that (I barely passed high school physics). Point is, taking a couple of moments to stretch out and get your blood flowing feels good. Raise your arms overhead and do a side stretch. Sit up and try to touch your toes. Roll your head from side to side. Start building energy in your muscles to encourage more movement.

  2. Open your curtains or blinds. You’re not a mole—invite some light into your space. Yes, I understand this gets you out of bed or off the couch, but it’s just one action, and one step closer to doing another small action, which is progress. This tip works well for me not only because of the light, but also because my bedroom window is enormous. I don’t want to be a fish in an aquarium, so I’ve got to get out of bed.

  3. Stand in the sun. Even if it’s not sunny, step outside and take a deep breath.

  4. Take care of your pet(s). Being a good, responsible pet owner means caring for your furry family member. Although my cat would 100% rot with me (enabler!), he still needs to be fed and have his litter changed. See this as an opportunity to be present with them.

  5. Practice hygiene. Going to pee? Take the time to brush your hair or brush your teeth. If showering feels like too much for now, wash your face. Use dry shampoo or wipes. Use this time to take care of yourself like you would a loved one.

  6. Do something for someone. This one highly depends on your living situation and support system, but the idea is that by doing something for someone else, you generate feelings of positivity and goodwill. For me, I really like to cook, so planning a dinner or baking for my partner gives me energy. This doesn’t have to be an enormous gesture either—think making the bed or brewing them coffee.

  7. Do it for yourself. See above, because you deserve to make yourself feel special.

  8. Rest. Sometimes we honestly, truly just need to rest. That said, if you find yourself really struggling to get up or are noticing your depressive symptoms worsening, maybe this step is to search for additional support. Remember, progress can be small. An internet search for a therapist is a step toward feeling more like yourself.

If this list resonated with you, it might be helpful to create your own bank of ideas to pull from. Think of it like your mental care toolbox—each tool has a purpose for different situations. At the end of the day, it’s all about finding what works for you. The goal isn’t perfection, but rather taking small, intentional steps to end the rot. After all, even sloths move when they need to—at their own pace.

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Breaking Free from Workplace Stress: How to Leave Work at Work and Be Present at Home