How To Lift Your Spirits When You're Feeling Down

By Max. D Gray. Updated: January 16, 2017
How To Lift Your Spirits When You're Feeling Down

We've all had 'one of those days', when you wake up on the wrong side of the bed, and nothing seems to be going your way. When your day starts off badly, it could be difficult to just shake it off, and you might find yourself being bitter to those around you and being hard on yourself. If it's been one of those days, you could use some tricks to lift your spirits when you're feeling down.

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Steps to follow:

The first thing you should do when you feel down in the dumps is to reflect. It may seem an obvious thing to do however many times, when we are feeling down, we have no idea what the main cause of it is. Try to reflect on the problems that are bothering you as if you were an observer, without judgement. Try to categorize your problems, put them into perspective, and think about possible solutions. This will help reduce stress and anxiety.

It is completely normal to submerge yourself in your own problems so that they are all you can see and think of. Try to rise above the issues to see the global picture. Several meditation techniques like mindfulness meditation focus on doing this, and are highly recommended by psychologists to overcome obstacles.

How To Lift Your Spirits When You're Feeling Down - Step 1

Music is more powerful than we think, and can transport us to another place. To raise your spirits, put on a happy tune, or a song with positive lyrics. Play it loud and don't be afraid to sing along and dance to it too, sing like a rock star and enjoy it to lift your spirits.

How To Lift Your Spirits When You're Feeling Down - Step 2

Another trick to raise the spirits that never fails is to go for a walk outdoors. By observing the world around you and witnessing the beauty of nature, you'll likely put your problems into perspective. When you see and think different thoughts, your mood will undoubtedly change, and you'll feel less trapped in your own problems.

How To Lift Your Spirits When You're Feeling Down - Step 3

Although exercise is probably the last thing you want to do when you feel down in the dumps, it is probably what you need most. The human body produces sufficient endorphins (hormone that balances our emotional state) with only half an hour of cardiovascular exercise. Swimming, jogging, bike riding and fast walking are excellent alternatives to drain stress, moodiness and sadness. Some say that exercise can even be as effective as an antidepressant when trying to beat depression naturally.

How To Lift Your Spirits When You're Feeling Down - Step 4

It sounds like a cliché, but talking to a friend is an excellent trick to raise your spirits. Talking about what bothers you, vent any repressed feelings and listen to the advice of your friends and family. Sometimes a different angle is all you need to find a solution. You should never bottle up your feelings and emotions. If you bury the blues, they will accumulate inside you until you explode with negative feelings. If you can't talk to anyone, pick up a pen and paper and write it all down. Keeping a journal is a great way to vent and will help stabilize your mood.

How To Lift Your Spirits When You're Feeling Down - Step 5

While there are many sad and hurtful memories stored in our brains, there are also infinite moments of happiness. Remembering something that makes you happy, a journey, a special day with a person, a family dinner, the birthday of our children or your first kiss, will allow you to go back and relive those emotions which put us in a good mood.

How To Lift Your Spirits When You're Feeling Down - Step 6

Smile, even if you do not feel like it. A smile is so powerful that even if fake it still has the power to elevate your mood. If you do not feel comfortable smiling alone in front of a mirror then pull a funny face, watch a funny video or remember the last time you had a fit of laughter. You will see that it works!

How To Lift Your Spirits When You're Feeling Down - Step 7

People that practice positive thinking have better control over their emotions. Your brain is constantly changing, forming new connections or strengthening existing ones. If you always think negative thoughts, those negative connections will become stronger in your brain. If however, you train yourself to think positively, those positive associations will, over time, become stronger. That means that by forcing yourself to see the positive side of things, you can eventually change your brain into being more positive effortlessly.

How To Lift Your Spirits When You're Feeling Down - Step 8

Be grateful. Experts say that showing gratitude can elevate your mood in no time. If you're feeling down, think of one person you're grateful to, and let them know it by picking up the phone or sending an email.


Take care of yourself. If you are feeling really down, pamper yourself. Take a personal day off work, take a bath, prepare an invigorating meal. Your mental health is just as important as your physical health. If you are feeling under the weather emotionally, you should feel no shame in it and take care of yourself the same way you would if you were physically ill.

If feelings of sadness persist over a long period of time, and things that you found interesting have lost their appeal, you may wish to consult a psychologist for professional advice.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How To Lift Your Spirits When You're Feeling Down, we recommend you visit our Mental health category.

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