Small Things to Try When You’re Feeling Low

When you are feeling low, advice about making big changes can feel unrealistic.

You may already have less energy, motivation or interest in things than usual.

So rather than asking:

“How do I make myself feel better?”

it can be more useful to ask:

“What small thing could I do today that might help?”

You do not need to transform your day.

Sometimes a small step is enough.

Start with the basics

When you feel low, ordinary routines can sometimes slip without you noticing.

Think about the basics first.

Have you:

got dressed?
eaten something?
had a drink?
opened the curtains?
had a shower or washed?
been outside?
spoken to anybody today?

These things might sound very simple.

That is the point.

When your energy is limited, simple and achievable is useful.

Get some daylight and fresh air

If you have been indoors for most of the day, consider stepping outside.

You do not have to go anywhere in particular.

You might:

walk around the block
sit in the garden
walk to the shop
have a drink outside
take the dog for a short walk
simply stand outside for a few minutes

A change of environment can help break up a day, and regular daylight is also important for the body’s sleep and waking patterns.

Move a little

Physical activity can support mental wellbeing, but it does not have to mean a gym session or a long run.

Choose something that feels realistic for your health and circumstances.

You could:

walk for ten minutes
stretch
do some gardening
cycle
dance to a song
do a small household job
take the stairs
walk somewhere instead of driving

If ten minutes feels too much, start with five.

The aim is simply to get moving.

Do one thing you have been avoiding

An unfinished task can quietly take up a lot of mental space.

Choose something small.

Perhaps:

Open the letter.

Reply to one message.

Pay one bill.

Put one load of washing on.

Make one telephone call.

Completing one task will not solve everything, but it may give you a small sense of achievement and remove one thing from your mind.

Connect with somebody

Low mood can make withdrawing from other people feel easier.

You may think:

“I don’t feel like talking.”

You do not necessarily need a long conversation.

Try something small.

Send somebody a message.

Have a coffee with someone.

Call a friend.

Sit with a family member.

Go somewhere where other people are around.

Connection does not always need to involve talking about how you feel.

Sometimes simply being around somebody else can help you feel less isolated.

Try something you normally enjoy

You may not feel particularly interested in doing anything.

That does not mean you have to wait until the enthusiasm returns.

Choose something familiar and easy.

You might:

listen to music
watch something you enjoy
cook something
work on a hobby
read
spend time with a pet
go somewhere you like
do something practical with your hands

Do not put pressure on yourself to enjoy it.

Simply notice how you feel before, during and afterwards.

Even feeling slightly calmer, more interested or more connected can matter.

Give yourself something to look forward to

When you feel low, days can sometimes start to feel very similar.

Putting one small thing in the diary can create a point to look towards.

It might be:

Coffee with a friend on Thursday.

A walk somewhere different on Saturday.

Watching a film tonight.

Cooking something you like tomorrow.

It does not need to be expensive or ambitious.

The important part is having something beyond the current moment.

Don’t turn self-help into another job

You do not need to:

exercise, meditate, journal, socialise, eat perfectly, sleep perfectly and complete a long list of wellbeing activities every day.

That can become another source of pressure.

Pick one or two things.

For example:

Today I will go outside for ten minutes.

I will message one person.

That is enough for today.

Tomorrow you can decide what comes next.

Notice what makes even a small difference

Try paying attention to how different activities affect you.

Ask:

Did that make me feel slightly better?

Did I feel calmer afterwards?

Did I get a sense of achievement?

Did I feel less isolated?

Would I do that again?

Over time, you may begin to identify the things that are genuinely useful for you.

They do not need to work for everybody else.

When might I need more support?

Small self-help steps can be useful, but they are not a substitute for professional support when you need it.

If your low mood has lasted for more than two weeks, is getting worse, is significantly affecting everyday life, or things you are trying yourself are not helping, consider speaking to your GP or another healthcare professional.

Counselling or talking therapies may also help some people understand what is contributing to their low mood and explore ways of moving forward.

3.4 – Why Have I Lost Interest in Things?
3.5 – Why Don’t I Feel Motivated?
3.7 – Getting Back Into a Routine
3.8 – How Physical Activity Can Support Mental Wellbeing
11.9 – Setting Small Achievable Goals

General information only. This is not a diagnosis or a substitute for professional healthcare advice.