Advertising
Advertising

Last Updated on December 17, 2020

26 Ways to Instantly Feel Better When You’re Down

26 Ways to Instantly Feel Better When You’re Down

Everyone goes through ups and downs in life. However, some know how to feel better more quickly, as they’ve found unique remedies to negative feelings. If you’re not one of those people and still struggle to get up when you’re feeling down, we have some suggestions to help.

It’s important to recognize and feel negative emotions when they arise, but it’s also imperative that you don’t stay there too long. Use some of the following tips and tricks to overcome negative self-talk and emotions and get back to feeling like the best version of yourself.

1. Listen to Good Music

You know what kind of music makes you feel good. Maybe it’s metal, indie pop, jazz, or rock. When you’re down, do you prefer something calming and relaxing, or something that will get you up and dancing?

You can also listen to the songs you loved when you were in high school or university. This will help you remember good times with past friends.

2. Journal It out

Write down how you feel as a way to express your thoughts if you don’t feel like talking to anyone. This can help you identify the root of your current unhappiness, which will offer a direct way out.

3. Draw or Doodle

If you don’t want to write, try drawing or doodling to help make sense of your emotions. You may be surprised what comes up. Draw anything you want because no one’s going to judge your drawing skills.

4. Read Past Emails, Texts, or Letters

Reading messages sent to you in the past by friends or family can help you remember that there are people who love and care about you. If you’re trying to figure out how to feel better, find some especially uplifting messages when you’re feeling down.

Advertising

5. Reflect on a Great Day

Silently think of a day or moment which you truly enjoyed, and try to recapture that very first feeling. Close your eyes and try to relive it through your five senses. This will trick the brain into thinking it’s real and may help return some of those positive emotions.

6. Look at Photos

Take out your photo albums and go through photos that make you smile. You can look at an old family vacation album or photos from the day you graduated. Just find photos that bring up positive, happy memories.

7. Cry

You should absolutely cry when you feel like doing so. Cry out all your fear and stress; what’s left after will help you look at your current problems with a fresh perspective.

As one article points out, “The stress-relieving response of crying has been found to be preceded by an uptick in parasympathetic nervous system activity, which means crying is facilitating activity that helps you start to relax”[1].

It’s great to practice being strong, but if you’re feeling especially anxious or stressed, a good cry can go a long way.

8. Sing

Sing loudly like no one can hear you if you want to learn how to feel better. Did you know that in Japan, people always sing karaoke to relieve stress?

9. Cook a Healthy Meal

Cook a nice meal for yourself or for your family. Healthy food naturally makes you feel better by helping to balance hormones in the body. Furthermore, connecting with friends and family over good food will help you lean on your support system if you’re having a bad day.

Advertising

10. Dress up

This is all about improving your self-image. If you feel better about yourself by changing the clothes you’re wearing, this will cultivate more positive emotions. Maybe, for dinner tonight, put on that nice new shirt you haven’t found a reason to wear yet.

11. Get out of Bed

It’s incredibly tempting to stay in bed and scroll through social media when we’re feeling down, but if you want to know how to feel better, you need to get out into the world. Grab your laptop or a book and go hang out at your favorite coffee place.

12. Take a Walk

Walking in nature and getting fresh air has been proven to reduce stress and anxiety and improve overall well being. If you have access to a nature path, that’s a great option. If not, get out into your neighborhood and begin to notice the trees and birds along the road, and focus on your breathing to improve relaxation.

13. Sweat

If you’re working on how to fee better, getting in some exercise can do wonders. Exercise releases feel-good hormones and naturally relieves stress and anxiety. If you’re having a bad day, go for a jog or find a yoga video on YouTube.

14. Play an Instrument

If you have a guitar or drum set lying around, go play some music! This will help distract you from the challenges of the day.

15. Tidy up

As you’re learning how to feel better, organize your desk or closet; you’ll feel good that you’re being productive and actually doing something. Furthermore, clutter can cause increased stress as it impedes focus, so organizing can help you today and in the days to come[2].

16. Watch Funny Videos

YouTube is full of funny videos for all ages. Find something that makes you laugh out loud to get those good vibes flowing.

Advertising

17. Eat Something Delicious

Don’t go overboard, but if you need a little pick-me-up, eat a small piece of cake, a scoop of ice cream, or a slice of pie. Let yourself indulge, just don’t empty the gallon of ice cream.

18. Reread a Favorite Book

When you’re feeling down, you probably won’t want to put energy toward reading something new, but you can pick up an old favorite that you know makes you feel good. You can even write down specific quotes or passages you love and hang them on your fridge or near your computer.

19. Watch a New Movie

There are likely tons of movies you’ve always interested in but had no time to watch. If you’re learning how to feel better, now is a great time to watch one of those. Try to pick one that is funny or lighthearted before moving on to the others.

20. Do Something Nice

Do something nice that no one will notice. For example, you can pick up an empty plastic bottle in the street and throw it to a recycling bin. Or you can donate some old clothes to the local homeless shelter. Do something nice without looking for recognition in order to internalize those warm, fuzzy emotions that come from being kind.

21. Call Your Best Friend

Call up a good friend and just talk about whatever you want. If you don’t want to talk about what’s bothering you, focus on other things. Human beings are social animals after all, and connecting with people close to you will make you feel better.

22. Volunteer

As you’re learning how to feel better, this may not help you this very moment, but you can get online and look for places you can volunteer. In the long run, this will help you find a greater sense of purpose and happiness.

23. Let Loose

If you’re feeling bad, have a drink with a friend at home or put on some loud music and dance around the house with your kids. Do something that helps you feel free and alive.

Advertising

24. Write to a Friend or Family Member

Write up a message to a friend or family member and tell them how much you care about them. Sending good vibes to them will naturally return those same good feelings to you, as you’ll know you made someone feel good.

25. Get out of Your Routine

Get out and meet new friends. Step out of your comfort zone by going to a new restaurant, going on a blind date, or dropping everything to go camping for the weekend. Meeting new people and having new experiences can inspire more positive feelings and help you learn how to feel better.

26. Look in the Mirror and Smile

Smiling releases neuropeptides, which help fight stress. Other feel-good hormones like dopamine and serotonin will follow these, offering you a good dose of positivity. It’s difficult to go on feeling sad if you’re trying to smile!

The Bottom Line

If you’re having a hard time, it can be difficult to focus on learning how to feel better. It’s best to start with something small to get some good energy flowing. From there, you can move on to bigger actions that can bring more positivity into your life day after day.

“It’s not what happens to you, but how you react to it that matters.”  —Epictetus

More on How to Feel Better

Featured photo credit: Chermiti Mohamed via unsplash.com

Reference

More by this author

Anna Chui

Anna is a communication expert and a life enthusiast. She's the Content Strategist of Lifehack and loves to write about love, life, and passion.

How to Live Life to the Fullest and Enjoy Each Day How Self-Doubt Keeps You Stuck (And How to Overcome It) 30 Books Everyone Should Read At Least Once In Their Lives Why Hard Work is Better Than Talent It’s Okay To Be Envious As Long As You’re Not Jealous

Trending in Staying Motivated

1 8 Things to Remember When You’re Feeling Overwhelmed 2 10 Strategies to Keep Moving Forward When Feeling Stuck 3 How to Hack the Reward System in Your Brain And Stay Motivated 4 Giving up Is Not an Option! How to Not Give up and Stay Motivated 5 How to Feel Inspired When You’ve Lost Motivation

Read Next

Advertising
Advertising
Advertising

Last Updated on March 4, 2021

8 Things to Remember When You’re Feeling Overwhelmed

8 Things to Remember When You’re Feeling Overwhelmed

Feeling overwhelmed is a natural part of life. Everyone occasionally feels overwhelmed by expectations, responsibilities, and a lack of time. However, dwelling on feelings of overwhelm and letting them knock you off course can be detrimental to both your mental health and your productivity.

If you find yourself saying “I’m overwhelmed” or feeling stuck with more than you can handle, here are 8 things to keep in mind to help you get through it.

1. These Emotions Are Natural

In the scope of the Earth’s history, human emotions are a fairly recent development. It’s no wonder we haven’t learned to peacefully coexist with them and end up fighting them on a daily basis.

It can often feel like these feelings should be easy to overcome, but feeling overwhelmed is a natural response to having too many things going on at once. It’s your mind’s way of telling you that you need to slow down if you want to live a healthier life.

Recognizing that overwhelm is your body’s way of trying to help you through difficult times can help shift the relationship you have with this emotion. Once you recognize it for what it is and invite it in without fighting it, you can begin to work with it to improve your feelings in a healthy way.

2. It’s a Breakdown of Thoughts, Not of Life

Our minds are powerful things, and feeling overwhelmed can feel like the end of life as we know it. In the book, As a Man ThinkethJames Allen says:

Advertising

“As he thinks, so he is; as he continues to think, so he remains.”

We have the power to manage our thoughts, and as a result, manage who we are and who we will grow to be. This involves making our mental and physical health a high priority.

When you’re feeling overwhelmed, your life isn’t falling apart—your thoughts are.

Take a minute to find and clean out all your self-deprecating, negative emotions and thoughts. As you do this, you will find yourself feeling refreshed and invigorated with renewed energy to take on the world.

3. Things Can Turn Around Quickly

Maybe you’re saying “I’m feeling overwhelmed” as you face a project at work and don’t think you have the energy or time to finish it. You start letting yourself play out every negative scenario resulting from a failed project.

Sitting on the couch and dwelling on these thoughts isn’t going to make anything better. In fact, it usually makes things worse.

Advertising

Things seem to fall in place as you chip away at a project and come to realize it wasn’t as bad as you thought. Here’re some tips to get you to start taking action: Less Thinking, More Doing: Develop the Action Habit Today

4. You’ve Felt This Way Before

Think about the last time you felt overwhelmed. How did you overcome it? In the end, was it really as bad as you thought?

If you don’t learn from past experiences, you’ll find yourself suffering from the same problems over and over. Successful people are the ones who understand that every experience, good or bad, is valuable.

Go to a quiet place, and take as long as you need to remember previous times in your life you felt this way and how you overcame it.

5. Your Problems May Not Be as Bad as You Think

The best way to find out how good you actually have it is to take a break from worrying about your own life and do something kind for someone in a worse spot than you.

Volunteering at a homeless shelter or orphanage can help put your problems into perspective, and that tight deadline may not seem so overwhelming. Furthermore, acts of kindness can produce oxytocin, which can help you feel better all around[1]. This is vital when you’re feeling overwhelmed.

Advertising

6. It’s Easy to Keep Doing Nothing

Your situation changes quickly when you start doing something, but it’s always easier to continue doing nothing. The mind generally doesn’t react well to change and will do its best to help you keep doing what you’ve been doing. If you’re feeling overwhelmed, that may mean it tries to make you do nothing.

Those who overcome their struggles quickly are the ones who never give up, even when they feel that all is lost. At times, it might feel like there is nothing you can do, but that is exactly when you need to do something.

How will you ever know for sure there was nothing you could do if you didn’t try? At the very least, you will find personal confidence in knowing that you did everything you could.

Grab the Boost Your Motivation Instantly Worksheet for free now, and find out what you can do immediately to regain your lost motivation and move forward.

7. Gratitude Can Help Immensely

In a world of people obsessed with putting their best self forward, it’s easy to feel like everyone has more than you.

Get that thought out of your head, and remember what you do have. Often, the things you have right now are things you were worried about having in the past. Don’t let an insatiable desire for more blind you from seeing and appreciating everything you have right now.

Advertising

Gratitude can combat feelings of overwhelm by bringing you into the present, which will combat worries of the future. Once you’re in the now, you can focus on what you need to do to get past feeling overwhelmed and overcoming the many things coming at you at once.

If you don’t know what to do you’re overwhelmed, take some deep breaths and try to start a gratitude journal: How a Gratitude Journal and Positive Affirmations Can Change Your Life

8. People Want You to Succeed

Remember there are people in your life who want you succeed. Your life touches so many others, and there are people out there rooting for you.

These people are part of your support system, and you can turn to them each time you’re feeling overwhelmed. You can call them for a quick pep talk, invite them out for coffee if you need a break, or even ask them for help with your overwhelming list of things to do.

The Bottom Line

Feeling overwhelmed is a natural part of life that comes from trying to always take on more than we should. This feeling is difficult to avoid in today’s world, but there are things you can do to reduce those feelings once they do arise. Remember the reminders above whenever you’re not sure how to move forward, and you’ll soon find yourself on the other side.

More on Overcoming Feelings of Overwhelm

Featured photo credit: nikko macaspac via unsplash.com

Reference

[1] Cedars Sinai: The Science of Kindness

Read Next