(Gentle steps for Nigerians living with low mood or depression).
Some mornings, even before you get out of bed, the day feels heavy.
You’re not merely tired. Your chest feels tight. Your thoughts feel slow. You go through the motions – brushing your teeth, dressing up, smiling at people – but inside, it feels like you’re far away.
If you’ve felt this way for weeks or months, you’re not alone.
Many people in Nigeria live with low mood or depression.
It’s not because they’re lazy. It’s not because they don’t pray enough. And it’s not because they’re weak.
Still, we hear things like:
- “Pray more, you’ll be fine.”
- “Stop thinking too much.”
- “Other people have bigger problems.”
These words may come from love, but they can hurt. They can make you feel like your pain doesn’t matter.
Why It Feels So Hard
Depression is real. It’s not a bad attitude. It’s not a lack of faith.
It’s something that affects your brain, your body, and your thoughts. And when you’re in it, even small tasks feel big.
You may want to feel better. You may try to push through. But the weight doesn’t go away easily.
Big changes – like starting a new job, moving houses, or changing your whole routine – can feel impossible when your energy is low.
That’s why small habits work better. They’re easier to do. They don’t need much effort. And over time, they help your brain feel safer and stronger.
7 Small Habits That Help
These habits are simple. You can do them at home. You don’t need money or fancy tools. Just a little time, a little care, and a little hope.
1. Get Morning Sunlight (10–15 Minutes)
Sunlight helps your brain feel awake and calm. It boosts a brain chemical called serotonin, which helps you feel better.
How to do it:
- Step outside while making breakfast.
- Open your windows wide.
- Sit near the light for a few minutes.
Even cloudy days help. Just being near daylight makes a difference.
2. Write One Thing You’re Grateful For
Gratitude helps your brain notice good things. You don’t need a long list. Just one thing each day is enough.
How to do it:
- Use an old notebook or your daily devotional.
- Say it out loud if you don’t want to write.
- Examples: “I’m grateful for light today.” “I’m grateful I laughed.”
This habit trains your brain to look for small joys.
3. Move Your Body Gently
Your body and mind are connected. When you move, your brain gets energy. Movement also helps reduce stress.
How to do it:
- Walk to the shop instead of sending someone.
- Dance to music in your room.
- Stretch for 10 minutes before bed.
You don’t need to exercise hard. Just move a little every day.
4. Talk to Someone Daily
Even short chats can help your mood. Talking releases chemicals that help you feel less alone.
How to do it:
- Greet your neighbor.
- Send a voice note to a friend.
- Ask someone how their day is going.
You don’t need deep talks. Just connect with someone.
5. Create a Calm Corner
Make a small space where you feel safe and relaxed. Your brain will start to link that space with peace.
How to do it:
- Put a chair near a window.
- Add a plant, a wrapper, or a candle.
- Sit there when you feel stressed.
This space becomes your reset button.
6. Breathe Slowly or Pray Quietly
Deep breathing tells your body it’s okay to relax. It helps calm your nerves and slow down racing thoughts.
How to do it:
- Take 3 slow breaths after brushing your teeth.
- Breathe deeply during morning prayers.
- Use sounds around you – like a kettle or microwave – as reminders to pause.
You don’t need to sit for long. Just a few breaths help.
7. Eat One Nourishing Meal
Food affects your mood. Good meals help your brain work better and keep your energy steady.
How to do it:
- Eat beans and plantain.
- Snack on garden eggs and groundnuts.
- Cook soup with vegetables and fish.
You don’t need fancy meals. Just one good meal a day helps.
How to Keep Going (Even When You’re Tired)
- Start small: Pick one habit to try this week.
- Pair it: Link it to something you already do.
- Be kind to yourself: If you miss a day, it’s okay.
These habits are not rules. They’re tools. Use them gently.
When You Need More Help
Sometimes, habits are not enough. If your low mood lasts too long, you may need extra support.
Signs you may need therapy:
- Feeling sad most of the day.
- Avoiding people or things you used to enjoy.
- Changes in sleep or eating.
- Feeling hopeless.
Therapy helps you understand your feelings. It gives you tools to cope. And in Nigeria, more clinics now offer care that respects your culture and values.
Mindforte Psychology Clinic is one of them. We offer care that fits your life. You don’t need to explain everything. We understand where you’re coming from.
A Gentle Push to Begin
You don’t need to do all 7 habits today. Just pick one. Try it. See how it feels.
Think of it like planting a seed. Tomorrow, water it. Next week, give it sunlight. Slowly, your mood will grow stronger.
Even if harmattan still blows, your garden can bloom.
If you’re ready to talk to someone, book a session with us: www.mindforte.net/booking.
Your Turn
Which habit feels easiest for you to try this week? Share in the comments. Your story might help someone else feel less alone.
