Feeling terrible is a universal experience, but what do you do when you’re in the thick of it? When you’re overwhelmed by sadness, anger, anxiety, or a general sense of dread, it can be hard to know where to even begin. Instead of trying to ignore the feeling, the best thing you can do is acknowledge it and then take small, manageable steps to help yourself feel a little bit better.
Here are a few things you can do when you feel terrible.
Acknowledge and Name Your Feelings
The first step is to simply recognize what you’re feeling. Don’t push it away. Try to put a name to it. Are you sad? Anxious? Frustrated? Grieving? Just by identifying the emotion, you can begin to take away some of its power. You can even say it out loud or write it down: “I feel really sad right now.” This simple act can create a bit of distance between you and the feeling.
Do One Small Thing
When you feel terrible, the thought of doing anything productive can feel impossible. That’s why you should start with one very small, specific task. This isn’t about solving all your problems; it’s about building a tiny bit of momentum.
Examples of one small thing:
- Drink a glass of water.
- Take a five-minute walk around the block.
- Tidy one corner of a room.
- Stretch for a couple of minutes.
- Listen to one song you love.
Completing even one of these tasks can give you a small sense of accomplishment and remind you that you are capable of action.
Connect with Someone
Isolation can make a bad feeling even worse. Reaching out to a trusted friend, family member, or a professional can provide a sense of connection and perspective. You don’t have to talk about what’s making you feel bad—you can simply ask them how their day is going. Just hearing a friendly voice or seeing a kind face can help to lift your spirits.
If talking to someone isn’t an option, you can still connect with something. Cuddle a pet, watch a funny video, or even observe people at a park. The goal is to remember that you’re not alone in the world.
Engage Your Senses
Sometimes, getting out of your head and into your body can be a powerful reset. Pay attention to your five senses. What do you see, hear, smell, taste, and touch?
- Sight: Look at something beautiful, like a flower or a piece of art.
- Sound: Listen to a favorite song, a podcast, or the sound of the rain.
- Smell: Light a scented candle or go outside and smell the fresh air.
- Taste: Sip a warm cup of tea or savor a piece of chocolate.
- Touch: Hold a smooth stone, wrap yourself in a soft blanket, or take a warm shower.
These simple, grounding activities can pull you back into the present moment and away from the thoughts that are making you feel so awful.
Write it Out
Sometimes, the best way to process your feelings is to get them out of your head and onto a page. You don’t have to write a perfect, coherent essay. Just start a free-flow of thoughts. What’s on your mind? What are you worried about? What do you wish was different? This is a private space for you to vent without judgment.
Feeling terrible is a part of being human. Be kind to yourself, and remember that these feelings are temporary. Taking these small, deliberate actions can help you navigate the storm until the sun comes out again.