Look, we all have those days. You know the ones – when getting out of bed feels like climbing Everest, when your motivation has packed its bags and left without a forwarding address, or when life just seems to be piling it on. I’ve been there more times than I’d like to admit.
The thing about feeling down is that it can make the simplest solutions seem impossible. That’s why I’ve put together this list—not as some magic cure-all, but as gentle nudges to help you find your way back to yourself.
1. Give yourself permission to feel bad (for a little while)
Seriously, stop fighting it. Set a timer for 30 minutes if you need to, and just let yourself feel whatever’s coming up. Cry, scribble angry notes, stare at the ceiling – whatever you need. There’s healing in acknowledgment.
2. Step outside for 10 minutes
I don’t care if you’re in pajamas. The combination of fresh air, natural light, and a change of scenery can shift something in your brain. Not a nature person? Just stand on your porch or balcony and breathe.
3. Text that one friend
You know which one I’m talking about. The one who doesn’t need the backstory, who won’t try to fix everything, who’ll just send you that perfectly stupid meme or say “that sucks” in exactly the right way.
4. Drink a full glass of water
I know, I know—this sounds like generic health advice. But being even slightly dehydrated can make your mood worse. Your brain needs water to function properly, and sometimes the simplest solutions help.
5. Move your body in a way that feels good
Forget “exercise” if that word makes you cringe. Just move. Dance badly to one song. Stretch like a cat. Take a slow walk around the block. Your body stores emotions, and movement helps release them.
6. Create something, anything
Creativity doesn’t have to mean art with a capital A. Cook a simple meal. Reorganize your bookshelf by color. Write three sentences in a journal. Creating gives you back a sense of control when life feels chaotic.
7. List three things that still work
When everything feels broken, remind yourself of what isn’t. Maybe your coffee maker still makes great coffee. Maybe your favorite sweater still feels cozy. Maybe the sun still rose today. Small anchors matter.
8. Help someone else
Send an encouraging text. Hold the door for a stranger. Comment something thoughtful on a friend’s social media post. Getting outside your own head can provide perspective and remind you of your own value.
9. Put on music that matches your mood – then gradually shift it
Start with that sad song that just gets you. Then slowly transition to something a little more upbeat. Let the music lead you through the emotional shift instead of forcing yourself to “just be happy.”
10. Take a shower or bath
Water is symbolic for a reason. Let it wash away what’s weighing you down. Make it a little hotter than usual. Use the good soap. Change into fresh clothes after.
11. Set a 15-minute timer and tidy one small area
Not your whole house – just your desk, or coffee table, or that chair where clothes go to die. External order can help create internal calm, and completing even a small task builds momentum.
12. Look at old photos that make you smile
Reminders of happy times don’t erase current pain, but they can remind you that life is a cycle. You’ve felt good before, and you will again.
13. Try the 5-4-3-2-1 grounding technique
Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This pulls you back into your senses when your thoughts are spiraling.
14. Say no to something
When you’re down, your resources are limited. Give yourself permission to cancel non-essential plans or postpone that extra work project. Protecting your energy isn’t selfish – it’s necessary.
15. Watch something that makes you laugh
Humor is healing. Put on that ridiculous YouTube video, the stand-up special, or the sitcom episode you’ve seen seventeen times. Laughter releases endorphins – your body’s natural mood boosters.
16. Get some protein
Low blood sugar can make emotions more intense. Have some eggs, nuts, or whatever protein source is easiest. Your brain needs fuel to regulate your mood.
17. Write down what’s bothering you, then physically crumple it up
There’s something satisfying about physically disposing of your troubles, even symbolically. Bonus points for safely burning it (outdoors, please) or ripping it into tiny pieces.
18. Change your environment
If you’ve been moping in bed all day, move to the couch. Working from home? Try a coffee shop. Even moving to a different room can interrupt negative thought patterns.
19. Do something with your hands
Knead dough. Garden. Fold laundry. Build something. Working with your hands connects you to the physical world when you’re lost in emotional terrain.
20. Be ridiculously gentle with yourself
Talk to yourself like you would a dear friend going through a hard time. Would you tell them they’re failing? That they should just get over it? No? Then don’t say those things to yourself either.
Remember, picking yourself back up isn’t about forcing positivity or pretending everything’s fine. It’s about small steps that help you remember who you are beyond this moment. The clouds will pass. They always do.
What works for you might change from day to day, and that’s okay. Just try one thing from this list. Then maybe another. You don’t have to climb the whole mountain today – just take the next step.
