We all have those days when everything feels heavy, our thoughts spiral, and even getting out of bed feels like a task. The good news? You don’t need a major life overhaul to shift your mood. Small, simple actions can make a real difference. Here are seven easy ways to feel better when you’re having a tough day.
1. Go Outside for Just 10 Minutes
Sunlight and fresh air can work wonders. A short walk around the block or sitting on your porch can help clear your head and reset your mood. Nature has a calming effect, and movement boosts endorphins, the body’s natural feel-good chemicals.
2. Drink a Glass of Water and Eat Something Nourishing
When we’re low, we often forget the basics. Dehydration and hunger can intensify feelings of irritability and fatigue. Try a glass of cold water and a healthy snack—something with protein or whole grains to help stabilise your energy and mood.
3. Do a ‘Brain Dump’
Grab a journal, notebook or open your notes app and write down everything on your mind—no filters, no judgment. Getting your thoughts out of your head and onto paper can create space and clarity. You don’t have to fix anything—just acknowledge it.
4. Practice One Minute of Deep Breathing
Even a minute of slow, intentional breathing can interrupt the stress cycle. Try this: Inhale for 4 seconds, hold for 4, exhale for 4. Do it five times. It signals your nervous system to calm down and helps you regain control.
5. Text Someone You Trust
You don’t have to go into all the details. A simple “Hey, just wanted to say hi” or “Having a bit of a rough day” can be enough. Connection—even brief—reminds us we’re not alone.
6. Do Something Small That Brings Comfort
Put on your favourite cosy socks. Watch a comfort show. Make a cup of tea. Listen to a song that always lifts you up. These may sound simple, but they can be powerful mood shifters when you’re feeling low.
7. Be Gentle With Yourself
If today’s not your day, that’s okay. Remind yourself that it’s temporary, and you don’t have to “fix” everything right now. Some days are about surviving, not thriving—and that’s still progress.
I hope this helps you in some way and that if you are having a bad day remember, bad days happen to all of us. You’re not broken, lazy, or failing—you’re human. Try one or two of these simple steps. Even the smallest act of self-care is a big deal when you’re struggling. Be proud of showing up for yourself, even in quiet ways.
Lots of love x