We all go through slumps — it’s part of life. There’s no way to avoid the natural ups and downs, but you can choose how you respond to them. I’ve also found the “downs” whilst uncomfortable, provide the best opportunities for growth and self learning, and I always come out the other side a little bit wiser. Below are some of the key things that have helped me when I’m feeling down, and I hope they help you too.

Do some exercise. 

In terms of a quick fix this is about as close as it gets. Not only does it feel good to get your blood flowing, you’ll feel accomplished and release endorphins that immediately improve your mood.

Go somewhere calm and be still. 

Life is noisy and it’s amplified by social media. There’s always something trying to grab your attention and make your thoughts race. Switch off by going somewhere relaxing and just be still. Stare at the clouds, sit by the water, hang out under a tree in a nice park, whatever you like. 

Write down your thoughts. 

This one is a big help for me. By writing down your thoughts you can “make sense of the madness” as opposed to having lots of thoughts fly around your head. As you write you may even realise that you’re exaggerating things. At the very least you’ll have a better understanding of why you’re feeling this way. I use DayOne but there are lots of apps.

Take small steps in the right direction. 

In basketball, if you’re missing a lot of shots it can feel like you’ve completely lost it. But all you need to do is see the ball go in to start feeling a little better. The same goes for your mental health. There’s no one thing that’s going to immediately fix everything, but small wins will help you work your way back. It could be some exercise, writing down your goals, booking in with a therapist, doing something you’ve been putting off. What’s 1 positive step you could take right now?

Do something nice for yourself. 

I’m not an expert by any means but one thing I do know is that beating yourself up doesn’t help. Give yourself a break and treat yourself. It could be getting a haircut, a massage, cooking yourself a nice meal, watching your favourite movie… think about something you love doing that you haven’t done in a while, and go do it. And if there’s a cost involved that stresses you out, think of it as an investment in your happiness.  

Listen to something that makes you laugh. 

Watch your favourite comedian, listen to a funny podcast or do something that makes you laugh. Laughing really helps your mood and breaks the negative “cycle” in your mind. For me, Dave Chapelle’s standup and Jake & Amir’s podcast always makes me chuckle, no matter my mood.

Chat to a friend about it. 

When we feel down, we often don’t want to talk to anyone about it because we’re either embarrassed or feel like we’re a burden. But what if your friend was struggling, wouldn’t you want to help them? That’s what mates are for! It will also help your articulate your thoughts and get a bit more perspective, as well as some much-needed compliments. 

Say positive things to yourself. 

I won’t get into the science but your brain struggles to tell the difference between reality and imagination. If you say negative things like “I’m ugly” you will start seeing flaws in your appearance. And if you repeatedly say positive things like “I can do this” and “I am strong” you will notice a legitimate change in your mindset. It sounds so simple that we often dismiss it’s potency, but it’s very important especially when you’re in a slump.

List 3+ things you’re grateful for. 

When you’re in a rut, sometimes it feels like everything sucks. But if you take a moment to think about what you’re grateful for, you’ll realise things aren’t so bad. This doesn’t mean you’re dismissing the severity of your concerns and feelings, but it allows you to appreciate what you have. It could be as simple as your pet, your room, the sunshine, you’re favourite cafe. I’ve found that a large source of happiness comes from appreciating the little things. 

Look at how far you’ve come. 

If you feel like you’re struggling, think about how far you’ve come. Not only will you realise how much progress you’ve had, you’ll remember this isn’t the first or last time you’ve hit a roadblock and you overcame it.

If you can, hang out with an animal.

There’s nothing quite like the innocence and happiness of an animal. If you have a pet, that’s an easy option. If you don’t, you can walk a friend’s dog or even go to a local farm or sanctuary. There’s something about animals that really lifts your spirits.

Try to avoid endless scrolling. 

If you’re in a slump you’re likely feeling physically tired, lethargic or just lacking any motivation at all. Oftentimes the default we go to is to mindlessly scroll social media or binge watch something we don’t even enjoy.

This doesn’t help. You’re better off having a nap, reading a book or basically anything else. Something I prefer to do is listen to a funny or interesting podcast while I clean the house so at least something beneficial is happening and I can feel accomplished afterwards. 

Meditate daily.

I’m not going to go into a lot of detail here but trust me, try meditation. Even if it’s for 3 minutes each morning. The benefits are limitless and I would argue it’s the #1 most beneficial thing you can do for your mental health (in the same way exercise, nutrition and sleep drastically benefit your physical health). Check out Insight Timer for a great free app.

I hope some of these tips are helpful for you. If you’re struggling a lot, I recommend chatting to a medical professional or at the very least, a friend or family member. Whatever you’re going through, I believe in you. All the best, and don’t forget how awesome you are!

Mitch