Hi friends!

I don’t know about you, but this winter has been a bit more challenging for me than previous ones. This seasonal dip hit me harder, and I’ve found my motivation lower, my interest in work lessened, and my overall patience and natural positivity waning thin. So naturally, I have had to adjust my expectations of myself and my daily care practices.

There is a ton of advice out there on how to heal and recover, take care of yourself, and lead a more fulfilling life overall. But the truth is, most of that advice is meant to be applied over the long term, and the positive effects aren’t usually seen right away. Things like exercising regularly, choosing a job that is low-stress, and spending more time with your loved ones are all wonderful ways to nourish your body and your life, but what happens when you’re feeling low and want some relief…right now?

We all have bad days now and then, particularly in the colder, darker months. I personally think it’s really handy to have a handful of things we can do to feel better- things that are simple, accessible, low-cost, and don’t require a lot of time. Consider these things as part of your emergency toolkit, and start getting in the groove of trying them before you head for more drastic measures. So, the next time you’re feeling blah, or discombobulated, or need a quick shift, here are some things to try that I’ve had good luck with:

1. Drink a big glass of water

There are a lot of subtle signs of dehydration: headaches, fatigue, brain fog, food cravings (especially carbs/sweets), achy muscles and joints, dizziness, etc. Most of us are some degree of dehydrated all the time, especially since we tend to sip things like coffee, tea, energy drinks, and soda, and our bodies might be trying to ask us for water. Downing a nice glass of cool, filtered water is a great way to wake up a bit, encourage better digestion, and help our cells do their jobs. Bonus for a squeeze of fresh lemon or lime…when you’re feelin’ fancy!

2. Change your clothes

Back when I was housebound with 50+ symptoms, I would sometimes go several days wearing the same clothes. But hey, even if you’re not feeling ill, but you simply work from home, it’s definitely all too easy to stick with the same sweatshirt and leggings over and over! Changing into a fresh, clean set of clothes can actually feel pretty darn good, both physically and mentally. Doing something this simple can help you feel less frumpy and grungy, and a bit more alive!

3. Eat something fresh

Often when we’re feeling crappy, we reach for easy snacks to kill the boredom or fulfill a craving. But these are usually highly processed, sugary food items that will end up making us feel worse only minutes later after the initial high wears off. Fresh, whole fruits and veggies are powerfully healing, uplifting, hydrating, and super easy to eat. Plus, crunchy textures can activate the vagus nerve, stimulating our brains in a positive way. Energetically, fruits and veggies (especially raw) are more activating and bring you “up,” whereas animal foods, proteins, and fats are more grounding. If you need a lift, grab a crisp apple, some carrot sticks, or berries, and if you need to come back down, maybe reach for some nuts, cheese, or eggs.

4. Listen to a good song

Music has an incredible ability to change our moods and shift our perspective, even if it’s just for a few minutes. I am such a big believer in this that I have an entire “happy” playlist on my phone, ready to go whenever I need it. If you’re dragging at work, or you’ve been binge-watching Netflix all day in your dirty pajamas, take a break and put on your headphones. Pick a few songs that have uplifting beats or positive messages that make you smile or want to shake that booty!

5. Go outside

Did you know that the modern American adult spends 93% of their time indoors? We are all chronically deprived of fresh air and sunshine, and that can lead to circadian rhythm dysfunction, mood disorders, and more. Personally, I can attest to the tendency to hole up inside for days, but I can also attest to the healing power of just going outside for a few minutes. You can get some natural light in your eyes and fresh air in your lungs by sitting on the porch, wandering around the yard, going for a walk, or having lunch outside.

6. Have a quick stretch

Our bodies are not meant to stay stuck in the same position for hours and hours, but sometimes we simply don’t have the energy or the ability to do full workouts or structured exercise. So just take a few moments away from what you were doing and stretch! Swing your arms in circles to open the shoulders, rotate your hips and ribcage to encourage blood flow, and let your head relax in each direction to de-crunchify your neck. Do whatever intuitively feels good to your body, and try to take a stretch break every hour or so. I personally love the Daily Move on the Calm app, which are about 5-minute videos of guided gentle movement.

7. Clear some clutter

Studies have shown that a clutter-free, minimalist environment is less stressful on the brain and encourages better focus and moods. But you don’t need to take on a massive decluttering project to start reaping the benefits. Just set a timer for 5-10 minutes, and de-clutter your immediate surroundings. Clear off the coffee table, put your laundry away, sort through the pile of mail, and take care of dishes, Amazon boxes, and whatever else is cluttering up your area. This quick shift is great whenever you’re feeling frazzled, overstimulated, or just icky from being inside too much.

8. Take a shower

I can’t tell you how many times I was feeling some nervous system dysregulation, and was able to totally change my energy with a short, warm shower. There’s something about this ritual that takes me out of whatever blah headspace I’m in and transports me to a calmer, more alert place. Even just a quick rinse-off can work wonders. If it feels accessible to you, try a cold shower or a hot/cold mix to wake you up. Otherwise just enjoy the warmth and relaxation of your muscles and nerves.

9. Meditate

You knew this would be on the list, right? :) Meditation is one of the best ways to shift your mood, but I understand that not every style of meditation works for everyone. Depending on your needs, you can do a short positive visualization (like my happy place practice), some somatic tracking or felt sense awareness, or simple breath tracking practice. One thing I will do sometimes when I need to make it really accessible is search Insight Timer for 5-minute meditations. Or open the Calm app for short practices- I especially like the ones from Chibs Okereke and Dr. Eric Lopez.

Of course, these ideas are not meant to take the place of your usual self-care routines of healthy food, good sleep, meds/supplements, or health care. But instead, these handy tips can be deployed in a moment’s notice for those bad days when you can’t seem to get anything done or you’re in a horrible mood.

Next time you’re feeling down, try one or more of these ideas, and let me know how it goes!

Wishing you joy and ease, my friends,

9 Little Things You Can Do Right Now To Feel Better