Feeling Down? 7 Ways to Pick Yourself Back Up!

From time to time, we all get a little down, maybe even a little depressed. Maybe we are feeling overwhelmed, or feel bad because we’re not doing well with our goals. There are many reasons for feeling down, and I’m not qualified to discuss all of them, their implications, or clinical treatment. What I can talk about are some things that have worked for me.

Feeling a little depressed can interfere with achieving our goals. We know we should be doing something, but we just don’t feel like doing anything. This can last for a long time if you don’t head it off as soon as possible and take action. Here are some of the things that work best for me:

Make a list. Sometimes we are depressed simply because we are overwhelmed with all the things we have to do that we haven’t gotten around to doing. You might be into GTD, but sometimes every GTDer falls behind with his system, and sometimes you just don’t have the energy to do so. So all the “stuff” that’s in our head can overwhelm us. Start simply by picking up a piece of paper and a pen, and making a list of the most pressing things you have to do. Sometimes it’s work stuff, sometimes it’s stuff around the house that’s bothering us, sometimes it’s goal tasks, or a combination of these and more. Simply making a list can be a big relief — you’re getting things under control. You can see, right in front of you, what you need to do, and that alone can pick up your mood.
Take action. You’ve made a list, and you still feel overwhelmed? Well, get started on the first thing you need to do. Is it a big task? Break it down and just do the smallest task, something just to get you started. Once you get started, once you get into action, you’ll feel better. Trust me. You might still feel overwhelmed, but at least you’re doing something. And once you start doing something, you’ve got momentum, and that feels much better than lying around feeling sorry for yourself.
Exercise. I know, you might not be in the mood for exercise. But just do it! Taking a walk, going for a run, going to the gym, whatever it is you do for exercise — get out and do it now! You don’t need to do a real hard workout, but the simple act of exercise can lift your mood immediately. Just do it!
Shower and groom yourself. Laying around in your underwear, smelling bad, is not going to do you any good. Simply showering, and feeling clean, can do wonders for your mood. Brush your teeth, comb your hair, shave, do whatever it is that you need to do to feel clean and good about yourself. Instant pick me up!
Get out of the house and do something. Sometimes, if you stay home lying around, feeling depressed, just getting out (after showering and grooming) will change your mood. Staying home all the time can really get you down, and you may not realize this until you go out and do something. Preferably something on your list (see No. 1).
Play some lively music. I like Brown Eyed Girl, the Kinks, the Ramones, or an upbeat Beatles tune, but you might have your own brand of feel-good music. Whatever it is, crank it up, and let yourself move to the beat. It may just be what the doctor ordered.
Talk about it. Got a significant other, best friend, family member, co-worker you can talk to? Bend their ear. That’s what they’re their for. If you don’t, there are hotlines, or professionals, you can talk to. And then there’s always online forums. These are great places to find someone to talk to. Getting things off your chest makes a big difference, and can be a huge lift. It can also help you work out the reasons you’re feeling down.

Feeling Down? 7 Ways to Pick Yourself Back Up!

Make a list. Sometimes we are depressed simply because we are overwhelmed with all the things we have to do that we haven’t gotten around to doing. You might be into GTD, but sometimes every GTDer falls behind with his system, and sometimes you just don’t have the energy to do so. So all the “stuff” that’s in our head can overwhelm us. Start simply by picking up a piece of paper and a pen, and making a list of the most pressing things you have to do. Sometimes it’s work stuff, sometimes it’s stuff around the house that’s bothering us, sometimes it’s goal tasks, or a combination of these and more. Simply making a list can be a big relief — you’re getting things under control. You can see, right in front of you, what you need to do, and that alone can pick up your mood.
Take action. You’ve made a list, and you still feel overwhelmed? Well, get started on the first thing you need to do. Is it a big task? Break it down and just do the smallest task, something just to get you started. Once you get started, once you get into action, you’ll feel better. Trust me. You might still feel overwhelmed, but at least you’re doing something. And once you start doing something, you’ve got momentum, and that feels much better than lying around feeling sorry for yourself.
Exercise. I know, you might not be in the mood for exercise. But just do it! Taking a walk, going for a run, going to the gym, whatever it is you do for exercise — get out and do it now! You don’t need to do a real hard workout, but the simple act of exercise can lift your mood immediately. Just do it!
Shower and groom yourself. Laying around in your underwear, smelling bad, is not going to do you any good. Simply showering, and feeling clean, can do wonders for your mood. Brush your teeth, comb your hair, shave, do whatever it is that you need to do to feel clean and good about yourself. Instant pick me up!
Get out of the house and do something. Sometimes, if you stay home lying around, feeling depressed, just getting out (after showering and grooming) will change your mood. Staying home all the time can really get you down, and you may not realize this until you go out and do something. Preferably something on your list (see No. 1).
Play some lively music. I like Brown Eyed Girl, the Kinks, the Ramones, or an upbeat Beatles tune, but you might have your own brand of feel-good music. Whatever it is, crank it up, and let yourself move to the beat. It may just be what the doctor ordered.
Talk about it. Got a significant other, best friend, family member, co-worker you can talk to? Bend their ear. That’s what they’re their for. If you don’t, there are hotlines, or professionals, you can talk to. And then there’s always online forums. These are great places to find someone to talk to. Getting things off your chest makes a big difference, and can be a huge lift. It can also help you work out the reasons you’re feeling down.

Brilliant comments (40)

Anonymous Says:

February 13th, 2007, 23:22 pm

nice list, leo! we all need tips like this sometimes.

Danny Says:

April 15th, 2007, 20:14 pm

This is great advice, and almost exactly what I do whenever I’m getting depressed. I do some exercises on my roof and then spend ages grooming myself, sit down, list my problems and then go out for a walk in the sun. I’m invariable in a positive mood when I get back and can take action to sort out whatever was depressing me. Cheers.

Leo Says:

April 15th, 2007, 20:20 pm

Thanks for the great comment, Danny. You have a truly great way of dealing with depression … thanks for sharing that!

Lynne Says:

May 14th, 2007, 14:53 pm

There’s one more surefire method to bring up a down mood - do something nice for someone else. A thoughtful act of unexpected kindness to someone else can pull us out of ourselves and out of our pain and hopelessness.

Leo Says:

May 14th, 2007, 18:43 pm

Awesome tip, Lynne! I love it. You are now in my Hall of Fame (which doesn’t really exist except in my head, but still). Thanks for sharing that.

Diana Says:

June 18th, 2007, 19:10 pm

Thanks Leo,
I came on here today hoping you’d have a list like this - and you did. Now I just have to write my list, have a shower, get out of my PJs, do some exercise and put some music on…. sometimes you just need a kick up the bum.

I really enjoy your blog.

ZiaVel Says:

July 24th, 2007, 21:59 pm

This is so true. I will do this whenever I’m feeling down, which is often.

Shahzad Hemayun Says:

September 12th, 2007, 2:02 am

I have an advice to give a down mood person. Feeling down is due to someone self judgment developed by his/her own performance/promis to someone else. Tie with his/her desire/promise and work done accordingly. If someone fails to get the right result he/she may feel down. So, to avoid this, someone should not to have many desire or do not make many promises to others which are difficult to him/her to accomplish. Now goodbye all such desire/promises and feel happy for ever.

Chris Says:

October 2nd, 2007, 12:56 pm

GREAT post - every suggestion hits home with me!

klira Says:

January 19th, 2008, 21:15 pm

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ty Says:

March 8th, 2008, 2:20 am

I’ve read the 7 steps hopefully they help me

Luke Says:

March 20th, 2008, 17:00 pm

Great advice! I definitely identify with these. Just going out and doing something, and the shower especially makes a great difference. Some more I might add are eating right (as prevention) and taking a quick nap when you need it.

Heal Says:

April 3rd, 2008, 15:40 pm

I think we all make lists. Specially exercising and good music can make huge differences.

Mimi Says:

April 8th, 2008, 19:39 pm

I just want to say that every article in your blog is absolutely fantastic and comforting. I’ve been feeling especially down recently (job i can’t stand, hardly have time to see my boyfriend, credit card debt). Basically I just feel completely run down. Simplifying is something I’ve been wanting to do for a while and my searches brought me to your website. I’m completely hooked. Everything I’ve read here speaks to me. I especially am enjoying this list on a day like today when things feels so unbearable. Thank you so very much for your inspirational words.

Alan Says:

April 28th, 2008, 8:29 am

Hi, i read your list and they were the things i was thinking to pick myself up but what was most important to me was that my fiancee found this site and i looked at it to see what she was looking at……it made me cry ,as i know she really cares….i have only been down/or sort of depressed for a short while but it certainly hurts the inner feelings..the feeling to walk away and give up normal home life and be a traveller or just to keep moving and not come back….. just to escape the pressure ,but i love my fiancee and i know i have to be strong for her as well as myself…..i get thru it, as we have to….thanks for your words being there……

carl toombs Says:

May 13th, 2008, 2:28 am

Good site! The fact you have this many people looking at your site tells me there are alot of peole who care and get down and lonely. Keep it up. As to a donation I give to the local food bank or hand out bus passes here in phx. take care

Mobie Says:

May 26th, 2008, 15:04 pm

thanks for the advice..its working right now..and shahzad hemayun, you are very very right too

Braden Says:

June 21st, 2008, 23:14 pm

Thank you! This is exactly what I’ve been looking for.

Markus Says:

July 22nd, 2008, 10:01 am

Great stuff, these comments seem to be made by some really nice people. I’ve always found that excercise, grooming, and list making helps alot. But if what was getting you down was a specific item to do, you must follow through and begin it at least. Otherwise you will begin to get yourself down again.

tina Says:

September 9th, 2008, 10:39 am

This is indeed good help but if for me feel this is not enough help.

I dont want to harp on about my situation but to understand my point need to say a little. I work full-time, mortgage, childminder, 2 children, single parent and feel I have lost me. I have no direction in life. I go to work and at home am there for my children. I have no social life, no outside circle and even if I had a social circle have no monies to be able to do anything due to major monies payable per month on household bills etc (no luxuries, no going out, no clothes etc).

I have an ex who would like me to be someone different than who I am now or rather what I have become. I used to enjoy going out, clubbing, friends but have pushed them away, become a hermit, would rather be alone. I have even began to get to the point where I could walk away from my home and children and just never come back. My doctor says it is stress!!!

I have become very lonely, unconfident, low self esteem, find myself wondering what is nice or pretty about me.

I am paranoid about my on/off ex when we are together (reasons will not go into) but his words of help are always words of critisism and now find that even though I want him and want the happy family cannot handle my negative thoughts of previous things that have occurred or want him near me even though all I want is a hug.

Apart from my girls my life is work, bills and nothing for me. I cannot make friends when I do not have them (I push them away/never have kept friends maybe there is something wrong with me, not right in head as I am asked time and time again.

My point to this long tale is - never ever please let your life become how mine has - you have one life !!! dont let it pass you by like I am and will. everyone is special and everyone deserves to be happy. If you are unhappy with your job - change it if you are able - re-train - we are at work for a life-time dont let this be one reason why you become unhappy. If you are unhappy with you dont do it alone.

Thank you for reading.!

Tahira Says:

September 30th, 2008, 18:52 pm

Your list was good. I practice some of those techniques. It usually helps me to get up and do something. I did the list and found that exciting as well.

MO Says:

October 19th, 2008, 6:15 am

In my daliylife，I always need some tips on my desk to
remind me of the point of my life
That is great!

Shannon Says:

October 29th, 2008, 16:02 pm

Hello look am only 13 coming 14 soon i think your advice is Brilliant Espially as well for younge people, Everyone needs good advice sometimes
ps.. Thanks x

Colin Says:

November 6th, 2008, 10:47 am

Good list. Along with exercise, I also recommend the other basics of eating well and regularly, and making sure you are properly rested. Physical state can have a big effect on mood, and it takes energy to climb out of depression.

Veronica Says:

November 9th, 2008, 13:52 pm

A few more I may add are eating correct (as prevention) as well as taking a rapid nap whenever you require it.

uma Says:

November 9th, 2008, 18:24 pm

good advise.
thanks

Trish Says:

November 17th, 2008, 16:17 pm

Love the simplicity of your philosiphies.

You’re soooooooooo COOL!!!

Also love Brown Eyed Girl.

Linda Says:

November 28th, 2008, 23:47 pm

Thanks for sharing. It helped me a lot, just reading it, and realizing I am acctually making the situation worst by feeling low.

fiona Says:

December 14th, 2008, 0:34 am

i had two premature babies one was 2lbs jack who is a miracle baby he is now 12 and recently we had katie who was 3lbs. I feel like a failure i couldnt have normal babies
They were both v sick when they were born i did every thing right. Im on my own every day and most nights as my husband works shifts. I would love to talk to other mums to help me get through the days.

i
feeel like a fao

Note Thing Says:

December 26th, 2008, 19:15 pm

Physical exercise is a good way to start your day. I do it also and experiencing its positive effects all day long.

amanda Nicholls Says:

March 20th, 2009, 8:47 am

thank you danny - you are right.

hayley Says:

May 2nd, 2009, 6:57 am

iv done all of these things n still nothing seems to b changing i just dont know what else to do

harsh Says:

May 3rd, 2009, 15:27 pm

i really hav 2 appreciate u for it …. awesome man nd thnkx alottt..

Ric Says:

May 13th, 2009, 17:41 pm

Thanx for the advice! I’m sure it’ll be really helpful. I like to do loads and I am the type who ‘leaves them self something to do’.
That list idea will be very useful to me!
Congrats for knowing so much!

Sarah Says:

May 16th, 2009, 3:30 am

Your advice was all well and good but it seems like sometimes no matter how good you treat yourself and how well you take care of yourself there are others around you that bring you down with their actions. I know for me people like that exist because of the type of lifestyle and career I have chosen for myself. The tough part is I don’t want to give them the benefit of making me change that path for myself because of their inability to be real and true to both themselves and to myself.

I am a law student in my second term and I find this specialized trade to certainly be one that is not for the faint at heart; unfortunately for myself, I am what you could call a faint at heart. I trust people completely and I am told I am naive for caring for people as I would like to be cared for because ultimately they are all here to take a bite out of whatever you can give them and look the opposite direction when you need them for anything.

What do you do when your hygiene and your motivation is not an issue–you take good care of yourself and care about yourself but you feel strongly about honesty and compassion toward every human life as well. You feel many if not all around you sadly do not. You can’t talk to anyone about how bad it is because even that will make it all the way around every pupil at school and if you complain about it you are said to be an individual w/o a backbone…?

free divorce papers Says:

June 7th, 2009, 17:02 pm

Feeling bad about ourselves when we are unable to accomplish our goal may be normal. But we should not dwell on it. We need to move on and go back to our normal lives.

Hani Says:

June 9th, 2009, 4:34 am

Great inspiring post. I tend to blare music through my headphones when I feel down. I especially enjoy listening to success and motivating songs that I have collected in a Feel Good music file.

nura Says:

June 23rd, 2009, 22:28 pm

awesome list,1 more tip from me is you can cry and let your sadness come out:P

Search Engine Optimization Jersey Says:

June 26th, 2009, 2:10 am

Rock on. Having been through a depression in the past, I can vouch for the fact that these tips are pretty much the best things to do. Probably all of them!

Taking pills and slumping in a corner will really only make things worse - and because in my opinion depression is a psychological AND behavioural problem, medication isn’t very effective (I’m not a doctor or a psych, though).

What you have to do is for want of a better phrase ‘hack’ your behaviour. Become a more positive person.

Sure - you will probably always have ‘down’ days, and they will probably be worse than they are for most people - but when you become used to managing them, and learn ways to bring yourself back up - they won’t affect you so badly.

Theador Says:

July 3rd, 2009, 4:35 am

Good list. “Playstation”

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