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.

Comments (16)

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

statistics linking teen crime to single parent households

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