Personal Hygiene During Depression: Small Steps for Self-Care

It’s Okay to Struggle:

First, let’s be real. Depression drains your energy, motivation, and desire to do even basic things, like brushing your teeth or taking a shower. If that sounds familiar, you’re not failing. Every small step matters and it’s okay if some days you can’t do it all. What’s important is that you’re trying—give yourself grace for that.

Start with Small Wins:

You don’t need to go all out on everything at once. Tiny victories add up, and they’re easier to manage when you’re feeling low. 

Here are some ways to make personal hygiene more doable:

• Brush your teeth – This might feel like a small thing, but it’s a win. If you can manage just this, you’ve done something to take care of yourself. If that also seems like too much, you can use a good mouthwash instead until you build up the energy to start brushing your teeth again.
• Face wipes or splash water – If washing your face feels like too much, use a cleansing wipe or just splash some water on your face. It’s quick and refreshing.
• Dry shampoo or rinse your hair – When washing your hair feels impossible, try dry shampoo or give it a quick rinse in the sink. You don’t need a full wash to feel a little fresher.

Showering, Made Simpler:

Showering can feel like an enormous task, and that’s okay. You don’t need to have a full spa day to feel clean. Alternatively, you could use body or baby wipes to wipe down the areas that need freshening up, even that will make a huge difference.

Here’s how to make showering easier:

• Keep it short – A two-minute rinse is enough. Even just standing or sitting under the water for a minute can help.
• Sit down – If standing in the shower feels like too much, sit down on a stool or the floor. It’s about conserving energy while still taking care of yourself.
• Shower every other day – You don’t need to shower daily. Do what works for you. If every other day is more manageable, go with that.

Quick hygiene tips:

• Fresh Clothes, Fresh Feeling
  • Changing into clean, comfortable clothes—even if it’s just another pair of PJs—can give you a small boost. It doesn’t have to be fancy, just fresh.

• Drink Water, Stay Hydrated
  • This one’s not exactly hygiene, but it matters for how you feel. Depression can make you forget to eat or drink water, so try to keep a water bottle nearby. Even small sips help.

• Ask for Help When You Need It
  • If hygiene feels like too much right now, that’s okay. There’s no shame in asking for help, whether it’s from a friend, family member, or a counselor. Even a reminder from someone you trust can make a big difference.

• Celebrate Your Progress
  • Remember, every step counts. Whether it’s brushing your teeth, changing your shirt, or taking a quick shower, each thing you do to care for yourself is a victory. Depression makes these tasks harder, so the fact that you’re trying is something to be proud of. Be kind to yourself, go at your own pace, and don’t forget that small wins add up over time. Give yourself grace.

You Deserve Care

Taking care of yourself during depression is tough, but it’s worth it. Start with what feels manageable, and know that every step you take is a step toward feeling better. You, your feelings, your pain, and your well-being matter.

TL;DR: Depression can make hygiene difficult, but small steps like brushing your teeth, using face wipes, or taking quick showers can help. Simplify tasks, ask for support if needed, and remember that every small effort is a win and a form of self-care.