Life is hard sometimes, and it’s natural to feel low every now and then. Maybe your bills are higher this month than you budgeted for, or plans that you were looking forward to fell through. And it’s OK to feel sad or disappointed when these things happen. But you also don’t want to let the negativity become overwhelming, which can impact your everyday responsibilities, your relationships and your self-esteem.

If you’re feeling low, and you’re ready to take action against the negative emotions, then there are self-help strategies that can improve your emotional and mental well-being. Here are six worth trying out:

• Plan an activity with friends

Being surrounded by people you care about can make a significant difference in your overall mood. That’s why maintaining healthy, strong friendships can play a large role in your mental health journey. Strong social connections are linked to lower risk of depression, anxiety, and certain chronic conditions. 

Plan an activity with a friend, or a group of friends. The quality time will not only reduce some of the negative feelings you’re having, but it also gives you something to look forward to. It can be something as simple as a movie night to as grand as a day trip to a different city.

• Start a journal

Many mental health professionals often recommend journaling as a coping mechanism for negative feelings as well as an avenue for expressing yourself without judgment. If you’re feeling low, writing out your thoughts and worries can ease some of the burden on your mind. 

Journaling is a type of self-care that can help you in a variety of ways, including:

• Recognizing negative thought patterns 
• Increasing self-awareness
• Working through problems that contribute to low mood

• Write a gratitude list

Not only can you use the journal to get out your negative thoughts and feelings, but it’s also a place where you can create a daily gratitude list. 

A gratitude list involves writing down things in your life that you’re appreciative of, and may even take for granted. By recognizing how grateful you are for your supportive family, a roof over your head or having time to spend on your hobbies, you can think more positively about your overall life, even when things are going wrong.

• Try incorporating regular exercise

Moving your body on a daily basis can have mental and physical health benefits that have a positive impact on your overall lifestyle. When you’re experiencing mental health distress, such as feeling low, exercise is often one of the first coping mechanisms that a provider will recommend.

By exercising for approximately 30 minutes each day, you’re boosting the levels of serotonin in your brain to regulate your mood and reduce negative emotions. The exercise doesn’t need to be too strenuous, either. Moderate intensity exercise, such as brisk walking, can make a difference. 

• Treat yourself

We all deserve to treat ourselves every once in a while. We can’t deny the boost of happiness that comes from buying yourself a sweet treat or finally going to that new restaurant you’ve had your eye on. But a treat doesn’t always have to cost money. It could also mean putting aside a bit of extra time at night for a bubble bath or taking a day free of responsibilities to binge watch a show on the couch.

While the dopamine rush of a treat is temporary, it can give you the little nudge toward a more positive mood, motivating you to continue pursuing it. 

• Talk about it

When you’re feeling down, you may instinctively try to hide it away from others or just try to “power through it” on your own. But your support system plays a key role in your mental health journey. You should have people to talk to when you’re experiencing a challenge, whether it be a family member, friend, significant other, coworker or a mental health professional.

Opening up to someone that you trust about your low mood can help you feel validated, gain perspective on your challenges and feel less alone in your feelings.

If you’re persistently feeling low for weeks at a time, that may be a symptom of major depressive disorder, along with lack of pleasure in activities and fatigue. It could also be part of a bipolar depressive episode. Consider talking with your doctor about your symptoms for a potential diagnosis if you’re feeling overwhelming negative emotions for a significant period of time.

If you need more intensive support for your mental health, or you’re experiencing depression or bipolar disorder symptoms that are interfering with your quality of life, Lightfully’s levels of care are here to help:

• Residential Treatment
• Partial Hospitalization Program 
• Intensive Outpatient Program
• Virtual Programs (vIOP and vPHP)

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.