Feeling Down? Try This

Welcome, my lovely readers! 

Have you ever found yourself feeling down in the slumps for no apparent reason? 

Maybe you're having a rough day or week, and nothing seems to cheer you up.

We've all been there, and it's completely normal to feel this way from time to time. But we can't stay there, and the faster we're able to work through the slump, the more resilient we become.

Did you know that more than 16 million adults in the US alone experience at least one depressive episode during their life? 

That's a lot, which is why in this post, I'm going to share some tips from my own experience on how to get work through a case of the blues. 

Acknowledge Your Feelings

Feelings. 

They're great, but can be complicated, and sometimes hard to talk about.

However, it's important to acknowledge and accept our emotions, especially when we're feeling down. 

Ignoring feelings might seem like the way to go, but bottling up emotions just makes them fester and eventually explode like a soda bottle you put mentos in. Which is pretty messy.

So, when you start to feel a little down in the dumps it's a good idea to take a deep breath and acknowledging what you're feeling. 

Try to name the emotion. Just naming it (sad, angry, frustrated, or a mix of emotions) and saying "hello" is sometimes enough to help you release it.

Remember during this step that you're allowed to feel whatever you're feeling, and it's important to give yourself permission to do so. Feelings are information, so try to understand what your feeling is trying to tell you and then evaluate whether or not it's a valid point.

Sometimes it really hurts and is hard to acknowledge our emotions because that means we have to face the truth.

One great way to acknowledge your emotions is by journaling. 

Check out our post on journaling to get started: 

Another way to acknowledge your feelings is by talking to a friend. Sometimes, just venting to someone who cares can make a world of difference. (Just make sure you aren't constantly doing it and forming a habit of complaining - that is not healthy or a way to deal with emotions.) 

It's okay to not be okay.

Practice Self-Compassion

Sounds easy, but isn't always the easiest thing. Self-compassion means treating ourselves with the same kindness, concern, and support we would offer to a good friend. It's like being our own cheerleader and saying, "You're doing your best, and that's enough!"

Self-compassion can help reduce stress, increase resilience, and improve overall well-being. 

The easiest (and hardest) way to show yourself some love is by speaking kindly to yourself. 

I think most people would be shocked if they could hear what we say to ourselves. Because our internal dialogue is internal and no-one else hears it and because we're dealing with ourselves and not some other person we seem to mistakenly think that we can critique, belittle, and beat ourselves up. 

Instead of beating yourself up over a mistake, try talking to yourself like you would to a friend. "It's okay, we all make mistakes. Let's learn from this and move on!"

Another great way to practice self-compassion is by taking time for self-care. 

Self-care and taking care of yourself and your body is a great expression of gratitude and love. Maybe it's taking a relaxing bath, going for a walk in nature, or indulging in your favorite comfort food. Whatever it is, make sure it's something that makes you feel genuinely good and cared for.

It's worth reminding yourself when you start feeling down that you're doing great, and you deserve kindness and compassion, too.

Identify the Source

Self compassion is wonderful and necessary, but what if you continue feeling off?

Well, you can't just use self compassion as a band aid. If there's something that's making you feel down you might just have to spend some time identifying the source before you're able to start working through it or letting it go.

Feeling down can be caused by a variety of things, like stress, lack of sleep, or even relationships.

One way to help identify potential sources of your low feelings is by writing out what's bothering you. Grab a pen and paper and start jotting down everything that's been on your mind lately. 

By writing things down and being able to spatially see things, you will more easily be able to see reoccurring patterns. 

Another great way to identify the source is by getting professional help in the form of talking to a therapist. This is part of their job, so if you're case of the blues is persistent, a therapist can provide helpful insight.

Time to Take Action

Taking action is important because this is where change happens. Anyone can talk about feeling better, but you have a much much better chance at actually feeling better when you do something about it.

And this step can take the most energy because it requires action. 

When you're feeling down, taking action to help yourself feel better, might be the last thing you feel like doing. But you have to have the mental fortitude to just do it and you'll be glad that you did.

Like I heard someone once say, the hardest part of working out is getting to the gym.

The hardest part of working out is getting to the gym.

One way to take action is by making a plan. 

Planning is especially great if your mood is strongly influenced by things like stress. Once you know that you can make a plan to manage your stress levels, like setting boundaries, prioritizing self-care, or even delegating some tasks to others. 

Another way to take action is to lean into healthy habits.

If your mood is strongly influenced by your body, make sure that you're getting enough sleep and nutrition (especially good fats as those can help regulate hormones).

And of course you can always seeking help from a professional therapist, counselor, or coach. They can help you come up with a tailored game plan for if the blues hit and can support you on the way. 

Taking action doesn't have to be a daunting task. Actually it shouldn't be since like I said earlier, you'll probably be more likely to take action if you make it easy.

So start small. Maybe that means considering one therapy session or actually sitting down and creating a to-do list to manage your stress levels. 

Check out our post on to-do lists to get started: To-Do Lists and How to Use Them

Taking action, any action, is a huge step towards feeling better. You can do it!

Mood-Boosting Activities

This is kind of similar to the "Take Action" section. Only more fun. 

When we're feeling down, our mood is low so another great way to shake off those blues is by engaging in mood-boosting activities to help shift our focus and lift our spirits.

Exercise of any type is a great all round mood booster. Exercise releases feel good endorphins which naturally improve our moods.

I highly recommend working out with or around other people to keep you from getting stuck in your head too much.

Another uplifting activity is to spend some time in nature. Research has shown that spending time in green spaces can help reduce stress and boost mood. So, if work or stress or technology is starting to get to you, prioritize taking a hike, having a picnic, or just sitting outside to get that Vitamin D!

Lastly, entertainment. I was going to just go with music for this recommendation, but then I decided to expand it to include entertainment in general, because this is a huge subconscious factor that influences how we feel. 

Entertainment Influences.

Make sure that you are putting in positive, encouraging, and uplifting content.

If all you listen to are death dirges, well, it's only natural that eventually you'll start feeling sad.

On the other hand, if you are feeling down, resist listening to even more sad songs and crank on some positive, fun, party music to help get you going. 

Whether it's your favorite playlist or a new album, music can help improve mood and reduce stress. Plus, it's a great way to unwind and disconnect from the stresses of everyday life.

Same goes for social media, the news, TV, books, podcasts, etc. Put good in and you have a much better chance of experiencing better emotional states.

Help Others

This is something that my mom told me. When you're feeling bad, do something to help others.

This idea works for a variety of reasons, even if it doesn't sound like it should. After all, I'm the one feeling bad, why should I help other people right now?

That's exactly why. By helping others, you're taking the focus off of yourself and your problems, often times putting them into perspective.

And it has been proven through tons of studies that doing something good, helpful, altruistic for others helps you feel good too.

So, if you still don't feel like it, be selfish and help others to help yourself.

Practice Gratitude

Alright, if you've stuck with me this far, congratulations! Let's wrap up this journey with a final step: practicing gratitude. 

Gratitude is the practice of focusing on the good things in our lives and feeling thankful for them.

This is like a super power. If you can do it, you can often times snap yourself pretty quickly out of a bleak mood. Because you cannot experience gratitude at the same time as other negative emotions. It's just not possible. 

Practicing gratitude has been shown to have numerous benefits, such as improved mood, reduced stress, and increased overall well-being. 

One great way to practice gratitude is by keeping a gratitude journal. Each day, write down three things you're grateful for. This could be something as simple as a good cup of coffee or a phone call with a friend.

Another way to practice gratitude is by expressing it verbally to others. 

The most important point when it comes to gratitude is realizing that you have to get yourself to feel the feeling of gratitude. Just saying the words "I am thankful for _" will not help lift your mood. You have to buck up the energy to consciously choose to shift your energy into a thankful emotional state.

Gratitude is all about shifting our focus to the positive aspects of our lives. It makes all the difference in the world!

Final Thoughts

Recap! We've covered some essential steps to help shake off those negative feelings and boost our mood.

Firstly, it's crucial to acknowledge and accept our emotions. 

Secondly, practicing self-compassion and engaging in self-care activities can help us feel more positive and energized.

Thirdly, identifying the source of our blues and take action.

Fourthly, engaging in mood-boosting activities such as exercise, spending time in nature, and listening to music can help us feel more positive and motivated.

Lastly, practicing gratitude can help us shift our focus and raise our energy. 

So, my amazing readers, I don't know what you're going through. And I'm sorry that you are experiencing the blues, but it's time to take action! 

And remember to always prioritize your mental health. Which might just mean reach out to a professional if needed.

In conclusion, let's snap ourselves out of the blues and get back to living an extraordinary life.

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