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 the Chief Editor and Content Strategist of Lifehack. She's also a communication expert who shares tips on motivation and relationships.

The Hidden Power of Every Single Person Around You The Purpose Of Friendship: The Only 4 Types Of Friends You Need In Life How Self-Doubt Keeps You Stuck (And How to Overcome It) How to Live Life to the Fullest and Enjoy Each Day 30 Books Everyone Should Read At Least Once In Their Lives

Trending in Staying Motivated

1 50 Words of Encouragement for Moving Forward 2 How to Get Motivated to Work and Start Your Day With Positivity 3 21 Powerful Words That Will Give You Life Motivation 4 How to Increase Motivation When You’re in a Slump 5 7 Things to Remember When Going Through Tough Times in Life

Read Next

Advertising
Advertising
Advertising

Published on May 4, 2021

50 Words of Encouragement for Moving Forward

50 Words of Encouragement for Moving Forward

Do you know how there are saying or words of encouragement that you remember and use all the time? Some came from a loved one, some bring you comfort, and others stick with you from your past and possibly hold you stuck.

These are the words of encouragement that come to mind when you need them most to remind you that:

  • You’ve got this.
  • You can overcome any obstacle.
  • Nothing will stop you.
  • No matter what you need, you will find the solutions.
  • What you really want in life, you can have it. Honestly, you can have it.

Look for the quotes that resonate with you, and write them somewhere prominent in your life. Look for simple solutions and strategies because they are the ones that have the biggest impact. There is a reason why some of the great ideas from the ancients are still the most used and adaptable to 21st-century living—because they work.

Quotes that inspire need to be easy to remember, connect with you on a personal level, and fire up your passion, enthusiasm, and goals in life.

50 Quotes and Words of Encouragement for Moving Forward

Here are 50 quotes and words of encouragement to keep you inspired and motivated.

1.

    2.“For what reasons can it not be you?”

    3. Ditch the guilt. Guilt is one emotion that never leads to good things. Remove the guilt and you can move on.

    4. At this moment in time, you are everything you need to be everything you want to be.

    5. The day you realize how amazing you are is the day the world had better stand back.

    6. You need to know on a good day how to look after yourself and your success on a bad day. How will you ensure you take action on this advice?

    7. Your mind can be a power for your success or power for your failure. Choose wisely the quality of your thoughts. How will you monitor the quality of your thoughts and ensure they work for you?

    Advertising

    8. Even the long-distance swimmer does not achieve success on their own—who is in your team toward success?

    9. How do you keep going? Look how far you have come. What helped you get this far? Who helped you get this far? How will they feature in the future to ensure you succeed and overcome?

    10. Life is easier with love—swap the word “life” for success, happiness, achieving your goals. Now ask yourself—where do you get your love from? The first place should be you.

    11.

      12. Learn the science of who you are. This is powerful knowledge that will empower you to move forward no matter what you face or want to achieve.

      13. Trying to copy the route to success that someone else took doesn’t guarantee you success. You have to honor your values, beliefs, and experiences.

      14. What you think is possible is absolutely correct. Challenge what you think.

      15. For one month, ask this question every day and score yourself out of 10 (10 being exceptional, 1 being lousy). Write the answer in your phone’s calendar: How successful do I feel? You can swap successful for happy, rich, loved, etc. Notice what affects your score.

      16. Remember that everything changes. The hibernating tree looks dead but will return in the spring rejuvenated. This is essential knowledge for good times and bad. In bad times, it reminds you to keep going, and in good times, it reminds you to be grateful and keep looking to learn and grow. (Just like that tree!)

      17. What’s stopping you? Is it a perception or a fact? Either way, you can do something about it, even if it is just to change the thoughts attached to the thing that is stopping you. Nothing can have power over you unless you let it.

      18. Steer clear of negative people, news, and views. It’s all too easy to get dragged into other people’s negativity. Understand how negative news, views, and people impact you. If you can’t find ways to keep that negativity away, then step away metaphorically and physically. Your success will appreciate it.

      19. The quality of your thoughts and feelings impacts your actions and results. Everything you can see started as a thought. So, when you need encouragement, ask yourself, “are my thoughts enabling me or disabling me?” Are my thoughts “moving me forward or holding me back?”

      Advertising

      20.

        21. Sad isn’t bad. We get all the emotions, not just the good ones. So, when you feel sad, guilty, lonely, upset, frustrated, angry, mad, don’t push those emotions away. Take yourself through this process:

        1. For what reason am I feeling this?
        2. What does it tell me about my life right now?
        3. What does it tell me about my actions and results right now?
        4. What would I like to feel instead?
        5. What would this do for me?
        6. How will I get myself there?

        Take yourself through the process and own all emotions.

        23. The one thing you can control is what you think.

        24. On this planet, your job is not to fit in. Your job is to shine. Stand out. Speak up, and be the unique individual you are meant to be. It’s the quickest way to lasting success.

        25. Words can only have power if you let them. Good words, bad words. Happy words. Successful words. Which words are you giving the most power to?

        26. If you want to achieve more, you’ve got to assume you are worth it. Are you worth it? (The answer is “Yes, with bells on are you worth it!”) And if you don’t believe this, then what will you do to rocket your confidence?

        27. While many fear failure, it is a gift in disguise. It tells you what not to repeat, it tells you what didn’t work, and it moves you forward to what you want to achieve. Don’t berate and hate your failures. They are driving you forward to your success.

        28. It’s hard to achieve great things if you don’t have a plan. It’s like wanting to go on holiday and just rocking up at the airport on the off chance you can get on a plane going to your dream destination. Plan what you want and create a plan of action to help get you there. It’s easier and faster.

        29. Everyone needs someone in their corner—someone to cheerlead, support, nurture, and wipe your grazed knees and remind you that you can. Who is in your corner? You can add me to that list.

        30. Social media is supposed to be good for you. It’s supposed to connect you to like-minded people, inspire you, motivate you, and make you laugh, feel connected, and loved like you are part of something truly special. If it doesn’t, start snoozing the haters, step away from the negative groups, and look for the things that inspire you—yes you can include cute funny cat videos!

        31. Action! The key to success is knowing when to take action and when to stop.

        Advertising

        32. When someone tells you that one book changed their life, that doesn’t mean it will work for you. If it doesn’t work for you, you did not fail, the book failed. The book was the wrong book for you. Don’t stop reading. Just look for the right fit for you.

        33. Just as all people are different with different beliefs and aspirations, so is the journey to success and progress different for all. Expecting to move forward and get what you want by copying others is not the same as looking up to the right role models.

        34. Your success, happiness, and progress in life are not dependent on luck. It is dependent on self-belief. Check your levels.

        35. It is not beneficial to apologize for what you need in life. It takes away its value to you. If you need it, own it!

        35. It’s a good idea to know the difference between enjoying the breeze and being pushed around by life.

        36. Motivation. If you are needing some, don’t look for it on a bad day. Look for it on a good day. Music, aromas, people, environments, photos, even fairy lights, and dancing can be the key to kick you back into action and results.

        37. Black and white. Nothing in life is black and white and yet people want things to be like this—to be “yes” or “no.” Final. Getting what you want in life rarely is so finite. You need to be able to accept a bit of grey area in life to get more of what you want. Being someone reliant on absolutes makes it so much harder.

        38. The racing driver does not concentrate on the brick wall at the side of the road as they race at 100+ miles per hour. They concentrate on the bend, the next bend, the finish line, and success. If you don’t want to hit the wall, concentrate on the track.

        39.

          40. Choosing to stop thinking about something because it upsets you, infuriates you, or angers you doesn’t mean your brain is not trying to process how you feel. You need to make space to process those negatives so that you are back in the flow and doing what you excel at.

          41. Being reactive instead of proactive stops you from moving forward. What needs to change?

          42. Is your fundamental desire for what you want rooted in love? If it is not, question how powerful your motivation is.

          Advertising

          43. When you really need motivation and encouragement and want to reach out to others, did you know that helping others also helps you? Altruism is a fast way to feeling good and doing good and it, in turn, helps you to feel motivated, too.

          44. Think back to a time that you overcome adversity, achieved something big, or kept going when you really didn’t want to. What skills do you notice? What were you telling yourself? What did you learn about who you are? How will you use that knowledge moving forward?

          45. “Don’t,” “Won’t,” and “Can’t” all have power. One holds power over you, one is neutral, and one takes ownership. Which one are you using? Can you tell the difference?

          46. Whoever said words had no power had never met a powerful coach! Words can be the building blocks to overcoming anything and getting what you want in life. So, what words are you allowing in your head? How do you word your goals and ambitions?

          47. Feel the fear and do it anyway. Is that a good idea with a starving tiger in the same room? Will you stick around and have a chat about how you wish to overcome the fear of the tiger or will you take action? Move so far away from your fear that it doesn’t exist? And get an expert to help you deal with the tiger? Analogies like this help you see how fear is allowed to stick around and how to get rid of it permanently.

          48. Believing that “it is what it is” is a great way to stay stuck. If you choose to believe there is a better way, you will find it.

          49. Being honest about what you face is not moaning, it’s reaching out. If people see this as moaning, they are the wrong people to be turning to. Maybe it’s time to upgrade your network of friends, colleagues, and people you can trust.

          50. Look in the mirror, who do you see? Someone you love or someone you loathe? Both will impact your success.

          So, What Now?

          Now that you’ve read 50 quotes and words of encouragement, which ones got you thinking and which ones can’t you remember reading? Some will really resonate with you and make you question how you think and how you act. Take just three minutes to decide which words of encouragement are going to be your mantra for the coming week.

          Take the time at the end of the week to review and reflect. Did you see any improvement? Did you really remember to hold on to this quote with the power to encourage you forward to great things?

          If not, stop in your tracks and consider how much you believe in yourself. The most powerful words in the world can’t work on the person who already believes that they are good enough, capable, or have failed.

          More Words of Encouragement

          Featured photo credit: Prateek Katyal via unsplash.com

          Read Next