There may be times when you feel sad, lonely, anxious, or just not yourself. This is not always cause for concern, since we all have our ups and downs. When you feel like you or someone you love has symptoms of depression or has been feeling down consistently for a while it may be beneficial to talk to a mental health professional about it. Otherwise, it might be one of those fleeting emotions we all have. Some days you just wake up on the wrong side of the bed. Whenever you are feeling that way it is important to know you can try and feel better.

Here are some things to try. Remember that not all of them will work for you but it is important to get a feel for what might help. There may be something on this list you thought for sure wouldn’t work but to your surprise it does!

#1 Take a Deep Breath

You can try a few of these. When you exhale imagine all the negative or anxious thoughts being pushed out of your life.

#2 Imagine Your Favorite Place

Do you have a favorite vacation spot? What about someplace special you went to growing up? It can even be a picture of a place you once saw and thought looked beautiful, fun, or peaceful. Really imagine yourself there. Take note of smells, tastes, and sounds.

#3 Try an App

Headspace and Calm are only two of many great apps that you can use to calm, center, and focus. Try the free versions before you commit to buying or just use the free portions, they are still worthwhile.

#4 Watch a Funny Show

Have a favorite comedian? Or want to catch up a funny sitcom? Watch an episode or two. If you don’t have time for a full episode, try finding a 2 or 3 minute clip from your favorite comedian on YouTube.

#5 Get Outside

Or walk outside if you can. Fresh air and sunshine are amazing at rejuvenating the mind and body, even in short bursts. If the weather isn’t right then consider mall walking, going to a botanical garden or art gallery.

#6 Journal

Writing in a journal allows for you to create a safe place to release any feelings, thoughts, or memories of the day. You may find that you can journal your feelings easier than you can talk about them. You can look back at previous journal entries to track progress or note patterns (i.e. you may always feel a little down the day after not getting enough sleep).

#7 Sip Warm Tea or Hot Chocolate

Sipping something warm can be soothing to your central nervous system and help you relax. It is also self-care! Take the time to put it in a nice mug or teacup and do nothing for those few minutes.

#8 Do Something Nice For Someone Else

Taking your mind off of what is going on in your own head can be helpful and doing for others usually feels very rewarding. Is there someone you know that could use help? How about taking a friend out to lunch or volunteering your time at an animal shelter?

#9 Read a Fictional Book

Really get lost in the pages of a good fiction book. If you are into fantasy you can try The Lord of the Rings or Harry Potter. If you like classic literature try Hemingway and if mysteries are your thing then Agatha Christie might be interesting to you. Or try going to your local library or bookshop and ask for recommendations.

#10 Tell Yourself This Will Pass

The way you feel now will not last forever. Eventually you will feel better and this moment in time will be just another. All emotions are fleeting and so is this one.

#11 Play With Your Pet

Talk to your pet, play, go for a walk, brush, or just pet him or her. Pet’s can be very soothing for stress and anxiety. If you can’t be with your pet, put a picture on your phone and look at him or her if it seems to help during the day. If you don't or can't have a pet consider volunteering at a local shelter.

#12 Exercise

Exercise has amazing benefits on your mind and body. Try to do it outside if you can, if not, try a treadmill, yoga, or dance class. If you’re feeling adventurous, try ice skating, swimming, rollerblading, or surfing!

#13 Call A Friend

Call someone you know or love to talk to. If you aren't comfortable sharing exactly how you feel just call to see how they are doing. It's a distraction but it also reminds you that you aren't alone and that others care about you.

#14 Try Progressive Muscle Relaxation

This is a technique that can help relax your body when it is feeling anxious which in turn relaxes your mind. It can reduce physiological tension which sends the signal to your brain to relax. To learn more about it try this.

#15 See A Therapist

A therapist can help you tie all these together with your own personal strengths and challenges. They can personalize each technique for you in a safe place where you can explore what works and what doesn’t. They can guide you toward the best techniques and offer many more than what is covered in this article.

Knowing you have a plan in place when you are feeling bad can be incredibly helpful. Eventually you won’t even have to look at this list anymore, you will know what helps you and can go right for that.

I hope this article has helped explain some ways to feel better now. Please keep in mind this article is not intended as professional therapy or clinical advice. If you need help with a mental health issue you are facing, please contact a licensed mental health clinician.

I wish you well.

-Dr. Zaleski

Dr. Katrina Zaleski is a licensed clinical psychologist providing therapy in the state of California. One of her specialties is working with those looking for help with depression and anxiety. Learn more about Dr. Zaleski’s services for Depression Counseling and Anxiety Counseling.