There are days when things feel extra difficult. You might wake up one morning and feel like you have a massive cloud over your head. Or it might even be a literal rainy day. When these moments occur, there are some things you can do to make your situation a little bit better.
Reach Out to Your Support System
Sometimes low moods can be triggered by loneliness. If you are having an off day, call a close friend. Reach out to a family member. Send a message to your therapist about your day. Do not feel as though you are a burden if you lean on your support system. That is why they are here, and most likely, they would expect you to do the same for them.
If a person in your support system is not available, do not take it personally, as they may just be enforcing their boundaries. Perhaps they are busy doing something else at the moment. Remember, others have lives too. Regardless, chatting with someone who cares about you can help you feel a little better.
Watch a Comedy
Laughter can be an incredible cure for the blues as it releases pleasure chemicals like endorphins, serotonin, and dopamine. If you are feeling a bit down, turn on a comedy special or watch your favorite sitcom.
Spend Time With a Furry Friend
If you have a pet or know someone who has a pet, spend time with them. Domesticated animals are incredible companions. They can keep you company when you are feeling down. Many animals are very attuned to human emotions and might notice your lower mood even before you do. Do not hesitate to curl up with your fluffy loved one on the couch and pet them for a while.
Get Some Fresh Air
Lowered moods can also be caused by being indoors for too long. Take a break from your day and go for a walk. Spend some time in nature. Breathing in the fresh air can lift your mood. If there is literal rain in the forecast, make sure to bring an umbrella.
Take a Nap
Lack of sleep can lower moods as well. Adults typically need between six to eight hours of sleep, but a little bit more sleep does not hurt in some cases. Even a short nap can leave you feeling energized and ready to take on the rest of the day.
Write It Out
Sometimes you can get stuck in your thoughts, and they may drag you down. Writing out what is bothering you can help you understand why you feel the way you do. If you are feeling down, it might be a good idea to explore those emotions. Write down how you are feeling, what that feels like, and why you might be feeling that way. Think about when these low feelings started. It is healthier to sit with emotions than to reject or ignore them.
Writing down how you feel also allows you to release those emotions instead of letting them build up inside. Is there something going on in your life that is weighing on you? What can you do to make it better?
Try a Breathing Exercise
Meditation and breathing are great exercises to elevate your mood. Meditation allows you to focus on the present moment instead of the past or the future. When you practice meditation, sit somewhere comfortable like the floor or your bed. Place your hands on your knees, palms facing up. Keep your posture straight to allow for unobstructed airflow. Breath in, hold it for a few seconds, and then breathe out. If you are not used to meditation or breathing exercises, try a guided meditation.
Practice a Yoga Flow
Yoga has similar elements to meditation but is more physical. Moving your body can also lift your emotions. When you exercise, your body releases endorphins, giving you a natural high. If you are having a bad day, you might have less energy than usual, which can make a complete workout difficult. Yoga is less physically intense and easier to do if your energy is lower than normal.
Take It Easy
Try not to get worked up or too focused on the negative emotions you are feeling and allow yourself to relax. If you are able, try to take the day off or put off some activities for later to allow yourself to unwind. Stress only makes negative emotions that much worse. It is okay to have bad days—this is perfectly normal. Life is filled with ups and downs, and not every day will be a win. Permit yourself to have lower energy for today and see how you feel tomorrow.
Rainy days can be challenging to get through. The cloud over your head can feel heavy. Do not be afraid to reach out if you feel sluggish on days like these. Everyone has bad days where everything feels too much. Your support system is here for you. Contact your therapist, counselor, or sponsor if you feel yourself entering into relapse or considering illicit substances to elevate your mood. Loved ones can be there for you as well. Do not feel like you are a burden for reaching out for help. If you can, try one of the ideas above that can help elevate your mood.
Jaywalker Lodge offers all of our clients access to one-on-one therapy as well as a 12-Step program. Our community is close-knit and ready to help one another. Don’t be afraid to reach out if you need someone to talk to. For more information, call us today at (866) 529-9255.
As Chief Executive Officer Bill provides leadership and manage all day-to-day operations of Jaywalker Lodge, an extended care residential addiction treatment program for adult men.
