There are days or seasons in life when levity feels elusive. When the storm cloud rolls in, it can be challenging to find the bright spots. Below are some healthy coping strategies to consider for times when you need a lift. 

1. Steer clear of alcohol

Contrary to every piece of marketing we are fed on a daily basis, alcohol does not offer a lasting mood boost. Alcohol is a depressant, and it works exactly the opposite way you want it to. While you may feel marginally happier initially, alcohol functions like a boomerang. 

When it comes back around, it hits you harder. Those exact feelings you were aiming to escape or diminish in the first place, return—in much stronger form—a few hours later or the next day. 

Instead of reaching for a drink to decompress, shift your focus to a positive coping mechanism such as taking an online yoga or meditation class, writing your feelings down, going on a walk if weather permits, or calling a friend.

2. Read

Read something that interests you. It doesn’t have to be educational! Reading for pleasure, even for 10 minutes, significantly reduces stress, exposes you to a range of vocabulary, novel perspectives, and diversity in sentence structure, all of which stretch the mind and imagination. 

3. Declutter 

Clutter is perceived as disorder by the brain. When the mind attempts to process a tornado of stuff, anxiety levels increase. 

You don’t need to declutter in a monumental way. If you feel compelled to overhaul an entire room or living space, by all means, please do. But if the prospect of simplifying a large area in your home feels overwhelming from the outset, start with one drawer in one room, or one counter top. Don’t overthink it. If you happen upon something that you haven’t used in years which is neither an essential item nor one that holds sentimental value, pitch it. Even if you aren’t fully aware of it, it’s subconsciously weighing you down. And no one needs to be weighed down unnecessarily. 

4. Make time for enjoyment 

Depending upon your schedule, carve out time in the evening, afternoon, or morning each week to engage in an activity you truly enjoy. Maybe you watch a movie that has been on your list, listen to a podcast while on a walk, look at art, take a restorative yoga class, knit, do a puzzle, flower arrange on your own or in a class setting, or play chess. It can be anything. Whatever makes you feel lighter, dedicate time to it each week. 

It doesn’t have to be everyday. There’s already a lot to do and pressures. Don’t add the stress of making time for enjoyment to the list of demands. Every once in a while when you can or a goal of once a week is plenty to start with.

5. Limit news consumption 

It’s a complicated time worldwide. While remaining informed of world events holds merit, constantly hitting refresh on your preferred news outlet’s home page to see the latest spastic headlines can leave anyone not made of steel feeling agitated, confused, fearful, nervous, or down. Establish a boundary. Maybe you briefly check the news three times a day. Perhaps you read or watch the news for a total of 30 minutes a day. Everyone is different, so set a realistic boundary with which you are comfortable.  

6. Music

Whether it’s ambient, classical, instrumental, rock, or screamo, whatever genre lends you calm, put it on! Music almost always makes any task—driving, washing dishes, ironing, and even filing a tax return—more enjoyable.  

7. Laugh

Laughter and smiling are natural de-stressors. Every day aim to read, listen to, or watch something light-hearted. Similarly, engage with individuals you find uplifting. Talking with or seeing good friends or family members is a helpful way to elevate the spirit. 

8. Step away from the screen

This one is a challenge, especially when the vast majority of positions, regardless of the field, require a significant amount of screen time. While your job may entail 8+ hours in front of a computer, you do have agency over the amount of screen time in your personal life. Actively choose to put your phone down or turn off the TV and just sit there if necessary.

9. Change of scenery

Take a short trip or a long trip. Go across the world or across the city—not as a means to escape—but as an intentional effort to diversify your surroundings. Stepping foot in a new country or even driving a different route than you normally do is energizing.

10. Move 

Moving steers the focus away from emotional depletion and darting thoughts. Movement by no means functions as suppression or avoidance, but rather, it can serve as a calming agent when things feel like they have gone sideways. After taking that walk, yoga class, or bike ride, we generally feel more grounded. 

11. Write 

Put your thoughts to paper—the good, the bad, the joyful, the ugly. Whether it is a sentence or 20 pages, writing is cathartic. If you have the opportunity to physically write it down, even better! If you’re not much of a writer, you can start by taking notes in your phone or making audio notes or taking videos - no pressure to share!

12. Observe what you are eating

Notice what you are eating each day—not in a critical way, but from a space of curiosity. When you have a lot on your shoulders, healthy eating generally flies out the window. Incorporating foods from the earth into your diet supports you in feeling better physically and mentally. Begin small. For example, if you realize you haven’t eaten fruit lately, add a small bowl of insert-your-favorite-fruit-here to your next meal, and grow from there. 

13. Random acts of kindness 

Small, random acts of kindness—for a family member, a stranger, coworker, or a friend—can bring joy and fulfillment. These acts do not have to be astonishing. It can be as immediate as sending a thoughtful note to someone you love—whether through the mail, email, or even text message. Maybe you dust the snow off your neighbor’s front porch or you surprise your friend with DoorDash from their favorite restaurant. All acts of generosity are meaningful. 

14. Mantra x 2

Silence, time, and space are the true healers. You can control yourself and that is it. Neither of these mantras aim to promote inaction by any stretch. However, by understanding that other people’s emotions, actions, and responses are theirs and theirs alone, it frees up head space and lightens that weight on your shoulders. When things begin to feel out of orbit, repeat the above mantras to yourself.

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