Feeling Down?

Emotional states can be seen as either contracted (like anxiety, sadness, or anger) or dilated (like love, gratitude, or curiosity). Journaling with this lens helps build awareness. If you're in a contracted state, gently shifting focus to a dilated emotion can help create openness and ease. Learn more here.

• Divide your journal into two sections labeled dilated and contracted. Further, split each section into three sub sections: thinking, feeling and doing.
• Reflect on what brings you energy or dilates you and on what drains you or contracts you.
• Journal what dilates and contracts you.

Gratitude journaling is a simple yet powerful tool that can help shift your focus. Practicing gratitude gently retrains your brain to notice small moments of goodness, connection, or beauty. Try writing down three things you're grateful for each day. They don’t have to be big—warm tea, a kind message, or sunlight.

Self-compassion means treating yourself with the same kindness and understanding you'd offer a friend. This approach helps calm anxiety by reducing self-criticism, easing emotional pain, and building resilience—allowing you to respond to challenges with greater clarity. Try these Exercises & Meditations we recommend by Dr. Kristin Neff.

Feeling down can be isolating, but spending time with others can sometimes lift your mood and offer a healthy distraction. Be mindful of who you choose to spend time with—seek out people you feel safe with, those who bring comfort, or even those who make you laugh.

Small steps to help you feel supported and connected:

• Reach out in the smallest way - Send a quick text to someone you trust. This can open the door to connecting without needing to explain how you feel.
• Spend time in safe company - Sit with a friend, family member, or pet. You don’t have to talk about how you feel; simply being together can bring comfort.
• Go where people are - A coffee shop, library, or park offers gentle connection and structure without pressure to engage.

Place personally meaningful and encouraging messages around your space—on mirrors, light switches, your fridge, or bedside. These visual reminders can be small anchors of hope. Try:

• Feelings are temporary. This will pass.
• I don’t need to have it figured out.
• I am loved, even when I don’t feel my best.
• Rest is productive.
• Drink water.

Taking care of yourself starts with meeting your basic needs: drinking enough water, eating regularly, and getting good sleep. These small steps make a big difference in how you feel—mentally and emotionally. Try setting gentle goals, like a glass of water every few hours, a calm bedtime routine, and planning regular meals. Learn more here.

Nature has a quiet, powerful way of supporting us when we’re feeling low. It can gently lift your mood, reduce feelings of heaviness, and bring you back into the present moment. In the stillness and beauty of natural spaces, sadness can soften, and small moments of relief can begin to emerge. Learn more about the emotional benefits of spending time in nature here.

Text instead of calling if that feels easier. You don’t have to explain everything—just a simple message is a brave first step. If you're not sure what to say, here are a few sample text messages:

• Hey, I’ve been going through a tough time and just needed someone to talk to.
• I don’t really know how to talk about this, but I’m feeling pretty low lately. Can we chat sometime?
• I’m not okay right now. I don’t need advice—just someone to listen. Are you available?
• I’m reaching out because I’ve been struggling emotionally and I think I might need some help.

When you're feeling low, social media can quietly amplify feelings of sadness or inadequacy. It's easy to fall into the trap of comparison. As Jewel says “comparison is the thief of all joy”. Reducing your screen time, even a little, can help protect you and create room for nourishing experiences—like connecting with someone in person.

When your mind is foggy or your energy is low, even small decisions can feel hard. What you take in, what you watch, listen to, or who you interact with—directly affects how you feel. Keep a list in your phone of small, supportive actions and inputs that help you feel clearer and bring comfort. See below examples:

• Create your own uplifting Spotify playlist or try Jewel’s here.
• Favorite comforting watch list. We suggest this list here.
• Easy-to-read books. We suggest Yung Pueblo or Rupi Kaur.
• Simple snacks and drinks to keep you nourished and energized.

Creativity doesn’t have to be big— doodle, color, or cook something small. Let go of judgment about how it turns out; you don’t have to do it “right.” Even tiny acts of self-expression can release emotion, lift your mood, and bring back a sense of joy or purpose. For more ideas click here.