If you’re finding that life’s feeling a bit too hard, too often, you’re not alone. We all struggle from time to time, no matter how life is going. Our minds and hearts are subject to emotions and moods that aren’t always logical or explainable – and that’s okay. In fact, it’s part of the beauty that makes us human. So, when you’re feeling low – don’t scold yourself. Know it’s normal. Just do what you can to ease the burden.
Today we’re sharing 14 strategies that can help you turn the corner, and cope more effectively.
What to Do When You Feel Low
1. Acknowledge It When You’re Feeling Low
First, a round of applause for recognizing that things are tough. That’s not defeat; it’s awareness, and it’s the first step towards making things better.
Know that it’s okay not to be okay sometimes. Real life isn’t a social media highlight reel. There are ups and downs, and we have to roll with them all.
2. Break It Down
When everything feels overwhelming, try breaking it down into smaller pieces. Got a mountain of tasks? Break them into manageable hills.
Feeling swamped? Schedule your week into time blocks with space for regular breaks. Even the biggest project is tackled one task at a time.
3. Take a Time Out When You’re Feeling Low
Yes, just like in kindergarten. Give yourself permission to step back.
This could mean taking a mental health day, spending a weekend away from your phone, or just dedicating an evening to do something you love—like binge-watching that show everyone’s been talking about, but you’ve been too busy to watch.
4. Move Your Body When You’re Feeling Low
Exercise is a miracle cure. It releases endorphins (those feel-good hormones), and it’s scientifically proven to lift our spirits.
You don’t have to run a marathon. A dance party in your living room, a quick jog, or just a walk around the block can immediately shift your mood.
5. Connect with Nature When You’re Feeling Low
There’s something about nature that’s soothing to the soul. Whether it’s the sound of ocean waves, the sight of mountains, or the smell of fresh earth after rain, nature has a way of putting things into perspective.
So, plant some flowers, hug a tree, watch squirrels or just take in a beautiful view.
6. Talk It Out When You’re Feeling Low
Sometimes the best way to lighten the load is to share it.
Talk to friends, family, or anyone you trust. If the idea of opening up seems too daunting, start with a therapist. They’re like personal trainers for your emotions and can help you navigate through the fog.
7. Laugh with Life
Laughter is more powerful than many of us realize. It’s kind of like jogging on the inside to strengthen your spirits, rather than your muscles.
Watch a funny movie, call that hilarious friend, or go see a stand-up comedy show. Laughter might not solve your problems, but it can make them feel a lot lighter.
8. Consider a Residential Facility for Mental Health
If things are really tough, and it feels like more than just a bad week or two, considering a residential facility for mental health might be a good option. It’s a place where you can get away from the daily stresses and receive professional support.
Think of it as a retreat where the focus is on getting you back to feeling like yourself.
9. Rediscover Little Joys When You’re Feeling Low
Start a gratitude journal or just take a moment each day to think about a few things you’re thankful for. It could be as simple as a good cup of coffee, a call from a friend, or your dog’s unwavering loyalty.
Focusing on the positives can gradually change how you view your world.
10. Start a Creative Project
Engaging in a creative activity can be a therapeutic way to express what you’re feeling or to distract yourself with something positive. Whether it’s painting, writing, knitting, or DIY home decor, creative work can be incredibly satisfying and meditative.
The act of creating something can give you a sense of accomplishment and control when life seems chaotic.
11. Set Realistic Goals
Sometimes, feeling overwhelmed is a sign that we’re setting the bar too high for ourselves. Break your larger goals into smaller, more achievable tasks.
Celebrate these small victories; they can significantly boost your morale and motivation.
12. Seek Inspiration
Sometimes, hearing about or reading stories of people who have navigated similar challenges can inspire and offer practical strategies to handle your own difficulties.
Podcasts, books, and even certain TV shows can provide both escape and practical tips.
13. Adjust Your Environment When You’re Feeling Low
A change in your surroundings can influence your mood and outlook significantly. Rearrange your furniture, declutter your workspace, or add some new decor to refresh your environment.
A pleasant and organized space can make a big difference in your mental clarity and stress levels.
14. Explore Mindfulness Meditation
Mindfulness meditation can help you manage stress and improve your reaction to challenging situations. Regular practice can enhance your overall emotional resilience, helping you to stay centered and calm despite what’s going on around you.
Life can be tough, but you’re tougher. Especially when you have strategies to cope and a toolkit full of ways to bring a little light into the shadows. You’ve got this.
Thank you as always for reading.
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Joan Senio is the founder of Kindness-Compassion-and-Coaching.com. Joan’s career includes clinical healthcare plus 20+ years as an executive in a nationwide health care system and 15 years as a consultant. The common threads throughout Joan’s personal and professional life are a commitment to non-profit organizations, mental health, compassionate coaching, professional development and servant leadership. She is a certified Neuroscience Coach, member of the International Organization of Life Coaches, serves as a thought-leader for KuelLife.com and is also a regular contributor to PsychReg and Sixty and Me. You can read more about Joan here: Joan Senio.
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