When You’re Feeling Down and What You Can Do to Pick Yourself Up

We all have those days. The ones where getting out of bed feels like an accomplishment, where your motivation is nowhere to be found, and even the smallest tasks feel heavy. Sometimes there’s a clear reason—loss, disappointment, stress—and sometimes it just feels like a cloud you can’t quite name.

If you’re in that space today, I want you to know: it’s okay. You’re not broken. You’re human. And while we can’t snap our fingers and make the hard feelings disappear, we can take small, intentional steps to shift our energy.

Here are some ways to pick yourself up when you’re feeling low:

1. Let Yourself Feel It

We often try to push past negative emotions, but ignoring them doesn’t make them go away—it just buries them deeper. Give yourself permission to feel whatever is coming up. Cry if you need to. Write in a journal. Sit with the discomfort for a moment, knowing it’s temporary.

2. Move Your Body

This doesn’t have to be a full workout. It could be a slow walk around the block, gentle stretching, or even dancing in your living room. Movement releases endorphins and reminds your body that you are alive and capable.

3. Change Your Scenery

Sometimes a shift in environment can shift your perspective. Step outside. Go to a coffee shop. Sit in a park. Even just moving to a different room with more natural light can help.

4. Practice Gratitude

When your mind is in a dark place, gratitude can feel like the last thing you want to do—but it works. Write down three small things you’re thankful for today, even if they feel “silly” (like your favorite mug or the way the sunlight hits your floor). Gratitude shifts your focus from what’s missing to what’s present.

5. Do One Small Task

When life feels overwhelming, break it down. Pick one simple thing you can complete—a load of laundry, washing the dishes, making your bed. Accomplishing even one task can spark momentum for the rest of your day.

6. Reach Out

Don’t underestimate the power of connection. Call a friend. Text someone who makes you laugh. If talking feels too heavy, just send a “thinking of you” message. Human connection reminds us we’re not alone.

7. Give Yourself Something to Look Forward To

Plan a treat for yourself—a good meal, a bubble bath, watching a favorite movie, or starting a new book. Having something on the horizon can help you push through the day.

Remember: This Won’t Last Forever

Feeling down is part of the human experience, but it’s not a permanent state. You’ve made it through every hard day you’ve ever faced, and you’ll make it through this one too.

Some days, picking yourself up looks like running miles. Other days, it’s simply taking a shower and opening the curtains. Both count. Both matter.

Be gentle with yourself. You’re doing better than you think.