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We all have days when everything just feels off, right from the moment we get out of bed. Our motivation goes out the window, the body and mind feel heavy, and life just feels overwhelming.
Honestly, it’s fine to feel like this on some days – we are human after all, not machines. But if these feelings stick around for a little too long, that’s when we have a problem. So, if you’re feeling like this, how about we figure out some way out to improve your day? Let us go through some nice science-backed ways to lift your spirits back to a hundred per cent.
Start by practising some gratitude
One of the best ways to improve your mood is to be thankful for all your possessions, relationships and achievements. Many studies show that gratitude-based practices like maintaining a gratitude diary and practising grateful reflections can make a world of difference to your mental health, especially when done consistently.
When practising gratitude, you don’t even need to write lengthy essays about all that you’ve got in life. Three daily things that you’re thankful for, that’s it! These can be anything – from the awesome taste of your morning coffee, a friend’s funny text message, to simply your commute going smoothly.
These little “thank you’s” to life can shift your brain’s focus away from what’s missing to what’s present. It is basically equivalent to putting on a different, better filter for your camera, changing the very way you view life.
Focus on your breath and nothing else
When our stress builds up to an unbearable level, our breathing becomes noticeably shallower and rushed. To counter this stress, try techniques like box breathing. It can serve as a kind of reset button when stress begins to take over our lives.
Here’s how you do box breathing: inhale for four counts, hold your breath, exhale, then hold again, doing each phase at the same duration. Repeat this five times, and you’ll likely notice yourself relaxing, with your mind finally clearing out. The way this technique works is by activating your body’s relaxation response. It gives our nervous system the message that it’s time to slow down for once, allowing us to take a moment to get ourselves together.
Move around a little, if you can
We’re not really asking you to run a marathon or break crazy amounts of sweat when you’re feeling low. Just get some gentle movement in to see if it helps. This can be a ten-minute walk around the block, stretching in your living room, or just dancing to your favourite song. It will do wonders for your mood, considering how such movements release endorphins in the body. These are the feel-good chemicals that are our body’s natural anti-depressants. On days when motivation feels non-existent, try committing to just five minutes of this practice. Usually, that’s all it takes to get your energy flowing again, letting you breeze through your tasks for the day.
Engage in some mindfulness practice
Mindfulness-based practices have long been proven as one of the strongest combatants against depression and anxiety. Though the word “meditation” can make people a little uneasy, it is one of the easiest practices to get into. It requires no special equipment, apps, or hours of personal time. Just a few minutes of simply observing your breath and gently maintaining that focus is all it takes.
Chances are that when you try this, your mind will wander back to some negative thoughts – gently guide your attention back to the breath. This teaches us that thoughts are just thoughts. They do not define us, nor do they have control over our emotions. As you begin to carry this feeling every day, you’ll also create a space between yourself and your negative thoughts. That’s the key to improving your mood.
Laugh it off as much as you can
You may not believe it, but laughter truly is one of the best medicines when feeling low. When we laugh, our brain once again releases endorphins and reduces stress hormones like cortisol. That being said, don’t force yourself to laugh – let it come naturally to you. Watch funny videos, call that friend who always brings a chuckle out of you, or revisit that stand-up that never fails to crack you up. When you laugh at what genuinely amuses you, life will automatically feel a lot simpler and happier.
Don’t forget to reach out to others
Feelings of isolation and loneliness are some of the worst that you can experience. But remember: You have more control over these feelings than any other. Reaching out to friends, family, or even having a brief chat with a stranger can give you the emotional boost you need. Socialising and building genuine connections remind us that we’re not alone in our struggles. Sometimes, just knowing that someone out there cares for you and thinks about you is enough to make a difference.
Of course, if facing people in real life is a no-no, you can always start small first. Start with a text – even a video or a meme will do. Make a quick phone call if you’re up for that. Or just join an online community centred around your interests and chat with people there. Anything works, as long as you’re interacting with someone, you’ll be just fine.
Be kind, even when it feels difficult
Many studies claim that performing small acts of kindness every day can enhance your resilience and improve your mental health quite a bit. Again, you can start really small here – hold a door open for someone, compliment a stranger, volunteer for a cause you care about – any of these things are good enough. Engaging in such acts not only creates a sense of focus but shifts our focus away from our thoughts.
Not to mention how it creates a positive feedback loop. When you make someone else feel good, you automatically feel good too. So be kind, whenever you can, it will serve as a good reminder of your ability to make a positive impact in others’ lives.
Tune into some good music
When you feel low and seriously don’t feel like anything, just tune into some upbeat songs. Such songs, if they don’t get you dancing right away, can literally alter our brain’s chemistry, increasing dopamine levels and improving our mood. The easiest thing you can do for yourself is prepare a playlist specifically for such days, filled with groovy songs that make you want to move, smile or feel empowered.
Now, which songs you decide to listen to is up to you. Some people prefer some high-energy jazz with vocals, others need some fast-beat pop songs to regain their “main character” energy, while others need some classical pieces to uplift their spirits. Just trust your instincts about what makes you feel good, and you should be back to your awesome self in no time.
Spent time with nature as much as possible
Nature has some serious healing powers that science is only beginning to understand. Internet jokes aside, spending even a little bit of time in green spaces can do some serious magic on our stress levels and improve our mood. For instance, Japan has a proper practice for this called forest bathing, which involves mindfully immersing yourself in nature. No phones, no social media, no music, no nothing. Just you with nature in complete and utter harmony.
You don’t need a forest for such a practice, either. If possible, just go out for a walk in a park, sit by a lake if you can, or simply spend some quiet time looking at trees from your window. The key lies in being present and aware of the sights, sounds, and smells around you.
When to seek additional help
While all of these strategies can be incredibly helpful, there are still chances that you may require a bit more support. Please know that this is not some sign of weakness; it is simply being mindful of your own needs. If you experience feelings of depression for entire days, for more than 2 weeks, please consider seeking help from a GP. It is not okay for your mood to be so persistently low, and it is not something you should struggle through alone.
Remember, depression is a real medical condition that can affect anyone. When you find yourself struggling, there are a lot of treatments that you can try. From therapies like cognitive behavioural therapy, antidepressants, to medication-free and non-invasive procedures like Repetitive Transcranial Magnetic Stimulation (rTMS), you are bound to find options that will help you out.
All you need to do is reach out and never forget that you are not alone in this – help will always be available to you in one form or another. Some days will be tougher than others, but that is a part of life. Be patient and remember that you deserve to feel true happiness in life like any other person. With a bit of patience and persistence, you will surely find your way back to joy.
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