Sadness is a natural emotion that, believe it or not, can help you over time. However, intense and enduring sadness, such as depression, is obviously a serious and debilitating disorder. But mild, temporary bad moods may serve an important and useful adaptive purpose, by helping us to cope with everyday challenges and difficult situations, even though it may not feel like it at the time.

When you are feeling down, the only thing you want to do is feel better. And though that’s sometimes easier said than done, we’ve compiled some of our favorite mood-lifting tips to help you overcome your bad day.

Keep reading for more! We thank Dale Harris for his contribution to this post.

Start by asking yourself what, specifically, you’re feeling. What does ‘feeling down’ mean in this respect?

Are you sad? Feeling lost and stuck? Maybe you’re feeling angry or slighted. Are you feeling lonely? Rejected? Trapped?

Once you’ve identified the emotion in question, take a step back and think about what changes could improve the situation. What would help you to love life and accept it on its own terms? Every day is not payday. 

Next, it’s time to act. Think about what’s in your control and what you can do to improve your emotional well-being.

Spend Time Around Animals

There’s evidence to suggest that we need our favorite four-legged friends every bit as much as they need us. Pets provide companionship, motivation, socialization, and can relieve stress.

If you don’t have a pet, don’t worry, your local shelter is always looking for volunteers. You can still get all the benefits of spending time with an animal while also making a difference in your community.

Take a Walk

Sometimes, the best way to get rid of your stress and sadness is to get up and get moving. Exercise releases endorphins, which are a key chemical in regulating feelings like joy and excitement.

Remember that spring is just around the corner, and even though we are experiencing challenging times right now because COVID-19, fresh air is good for us! Open your windows, take a brisk walk and anticipate the beauty of Spring.

Snag your phone, some headphones, a comfy pair of shoes, and get to walking. By the time you’re done, we promise you’ll feel a bit better.

Start a Gratitude Journal or Write Letters

Admittedly, it isn’t always easy to focus on the positive when you’re having a rough day. But sometimes, the best thing you can do for yourself when everything’s going wrong is to look at what’s going right by using a Gratitude Journal.

Take a deep breath, grab some paper, your favorite beverage, and find a quiet place to relax for a few moments.

Once you’re settled, think about all the things in life you’re thankful for and write them down. You don’t even have to write in full sentences — bullet points are just as good.

Research shows that practicing gratitude on a regular basis can positively impact on mood, as it’s a cathartic experience. A few minutes of thankfulness could turn into a whole day of positivity!

Next, grab your pen again to write a letter. With technology today, a handwritten letter is almost obsolete. Remember what it felt like when you regularly received letters from someone? Tap into that feeling, motivating you to make someone’s day!

How to Lift Yourself Up…Even When You Are Feeling Down

When you are feeling down, it can sometimes feel as though things won’t ever improve. But don’t worry, brighter days are usually just around the corner, and one of the ways I have found to lift myself up is to lift someone else up. 

In closing, I want to remind the reader that there is a huge difference between feeling sad and clinical depression. Reach out to a trusted friend, pastor, counselor, or call a hotline number if you think you might be experiencing the latter. You matter to a whole lot of people in this world. You are loved, even if you don’t think so right now. 

If you would like to read more on mood boosting activities, as shared by psychologists, go here.