The ultimate guide for when depression makes hygiene hard

HACKS AND SHORTCUTS TO CARE FOR YOUR TEETH, SKIN, HAIR, AND MORE

By Jackie Menjivar

Estimated read time: 6 minutes

(Alex Padurariu / Unsplash)

Depression isn’t glamorous. Sometimes, depression is not showering for over a week. It’s not remembering the last time you brushed your teeth. It’s laying on dirty bed sheets because doing laundry feels paralyzing. 

We know that with depression, everyday tasks become overwhelming. That includes practicing basic hygiene. It’s hard to take care of your body when you’re facing apathy, hopelessness, low motivation, and fatigue. You are not alone if you live with depression and struggle with hygiene and grooming. It’s a common experience, and there are ways to fight back.

Here are some hacks and shortcuts for managing your hygiene when depression makes it hard. You deserve to feel healthy, clean, and confident. And at the end of the day, doing something will always be better than nothing.

Teeth hacks

FORGET THE RULES

There seem to be a bunch of guidelines around brushing your teeth — how often, what times of day, for how long, etc. Remember, these are all suggestions, not rules. Don’t feel restricted by them. If you can only manage to brush for 30 seconds, go for it. Brushing your teeth in the middle of the afternoon (or whenever the motivation strikes) will still be good for your dental health. 

DO IT WHERE YOU CAN

You don’t even have to brush your teeth at the bathroom sink. Keep your toothbrush and toothpaste in the shower so it’s easier to knock both out at the same time. Or keep them by your kitchen sink if you’re more likely to see them (and use them) around mealtimes. 

DITCH THE WATER AND TOOTHPASTE

Here’s a real gamechanger: you don’t actually need toothpaste either. Yes, several studies have shown that dry brushing is pretty much just as effective at removing plaque as wet brushing. Keep your toothbrush in a cup by your bed or couch and dry-brush when you can — no water or toothpaste needed. In a pinch, even just thoroughly rubbing your teeth with a paper towel or washcloth will help remove plaque.

TRY A DIFFERENT PRODUCT

There are also plenty of tools you can get to make brushing easier. An electric toothbrush takes some of the effort out of brushing, and chewable toothpaste tablets cut out the process altogether. There are also disposable mini toothbrushes that come pre-pasted and don’t require water. And on those days when you just can’t find the energy to brush, a quick swish of mouthwash will still be better than nothing. 

Showering hacks

PREP BEFORE

Sometimes it’s not the actual act of showering that feels daunting, it’s what comes after. You might dread getting out of the shower wet, cold, and exposed — especially if you’ve been spending the day in bed. So make it as painless as possible with a little prep. 

  • Pick out the clothes you’re going to wear (preferably something comfy) and lay them out in the order you’ll put them on. 

  • Plugin your hairdryer or prep a towel to dry your hair. 

  • Pick an activity or treat to reward yourself with after. It’ll help get you through the shower knowing you’ll be cozy and clean watching a new episode of your favorite show.

MOTIVATE YOURSELF

Find the thing that gives you that extra push to actually step into the shower. Call up a friend or family member who you trust, and ask them to stay on the phone with you until you get in the shower. If you’re freaked out by being alone with your thoughts in the shower, put on some music or a YouTube video to give yourself a distraction. When all else fails, just go through the motions. Grab your towels, run the water, and find the right temperature. You may still decide not to get in, and that’s okay!

MAKE IT EASY

Showers don’t have to be complicated. If you only have the energy to wash your body, skip the hair. In fact, you don’t even have to clean your whole body, just prioritize intimate areas and spots that sweat the most. And when motivation is at its lowest, there’s nothing wrong with just rinsing and no sudsing. Sit down in the shower if you need to, and let the water run over you.

FIND AN ALTERNATIVE

So what about those days when the shower just isn’t happening? You can still piece together some steps to feel clean. Try just washing your face with soap and water. Use wet wipes for your body, focusing on the areas that need the most attention. Or grab a washcloth and wash your upper body using the sink.

Haircare hacks

FIND EFFORTLESS PRODUCTS

If you struggle with regularly washing your hair, a clarifying shampoo on the days you do will help you deal with build-up. Or you could use a rinse-free shampoo or leave-in conditioner to make the process easier. 

FORGET THE SHOWER

You can wash your hair without taking a shower or getting undressed. Just roll up your sleeves, lean your head over a sink or tub, and lather up.  Even just wetting your hair and then brushing through it will give it new life. 

MANAGE IT WITHOUT WASHING

Dry shampoo can be a lifesaver for greasy hair. It’ll help you feel fresher without having to get your hair wet at all. There are also tons of easy hairstyle tutorials for those greasy hair days. When in doubt, a claw clip, ponytail, or braid will do the trick.

Skincare hacks

When it comes to skin care, our overall advice is to keep it simple. Skip the 12-step skincare routine, and go for a basic cleanser and moisturizer. And when that feels too difficult, try one of these options instead: 

  • Micellar water will cleanse and hydrate your skin, without needing to be rinsed off.

  • Oil blotting sheets can dab away excess oil and sweat.

  • Face wipes are a fast and easy way to remove dirt and makeup.

  • Face mists can either be hydrating or antibacterial, depending on the formula. 

These products can all be used pretty much anywhere and without water. That means you can keep them by your bed so they’re within reach when you need to freshen up your skin. 

Laundry hacks

LIGHTEN LAUNDRY DAY

That big pile of laundry in the corner of your room may feel intimidating, so tackle it a little bit at a time. Try doing a “necessity load” of laundry with just enough clothes to get you through the next few days. There’s also nothing wrong with splitting your laundry routine up across a few days. Wash and dry one day, fold the next day, and put it away on the next. 

GET THE MOST OUT OF YOUR WARDROBE

Slow down the laundry build-up in the first place. Wear clothes that can be worn several times — think flowy, light fabrics. Even if you wear the same outfit several days in a row, just try to make sure you’re changing your underwear every day. 

FRESHEN UP YOUR CLOTHES

Let’s face it. Sometimes the laundry just doesn’t get done. There are still things you can do to freshen up your clothes so that you feel confident and comfortable wearing them. A fabric spray can help eliminate odors (rubbing alcohol in a spray bottle also works). Or you could rub down the inside of your clothes with a scented dryer sheet. 

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Remember that you don’t have to do this all at once. Pick a few of these hacks that feel doable right now, and once you’ve gotten a routine, add a couple more. 

When it comes to your hygiene and mental health, the most important thing is to be kind to yourself. You’re taking steps to care for yourself — in whatever way you can — and that’s something to be proud of.

DepressionKristina Benoist