Have you ever woke up to find yourself in a rugged head space? Perhaps your eyes open, and sadness immediately wraps itself around you. Getting out of bed feels more formidable than hiking a mountain on your better days, and it can be tempting to hide. Or maybe getting up wasn’t the issue, but now your mind is filled with chatter, worries, or voices. It’s hard to think clearly or make a plan for the day.
Whatever the reason, you are experiencing a bad day in your head. What follows are five strategies that can bring a degree of relief.
1. Share Space
During low times, isolation tends to be inviting. Talking to people can feel like something that takes too much energy, or you might think you can’t be good company anyway. Nonetheless, these are the very days when it is critical to connect. We need each other. Whether you enjoy lunch with a friend, forward a meme, or go to a place where you can co-exist with other humans like a park or coffee shop, you may find that the presence of others to lift your spirits.
2. Nurture a Plant or Animal
Something that brings a small smile to my face is watering my flowers. Glancing down at their deep purple petals gives me a moment of peace. There is something to be said for caring for plants. A study of hospital inpatients randomly assigned to two wards, one with plants and one without, found that those whose unit had plants had better outcomes than the plant-free floor (Khan et al., 2016). Bonding with an animal may be even more helpful. If your dog is like most dogs, she will show her appreciation of a walk with a full body jump and wiggle that can spark a moment of happiness. A study of individuals living with major depressive disorder experiencing an acute depressive episode found that participants reported improvements in anxiety and well-being after an interaction with a therapy dog. While this certainly does not replace formal psychotherapy, it does speak to the impact animals can have on a rough day (Hoffman et al., 2009).
3. Appreciate Art, Fantasy, Theater, or Music
As a person living with mental health conditions myself, I can say art, fantasy, music, and theater have each carried more through bad days in my head. You don’t have to be a famous artist with pieces up at a museum to creatively express yourself or take time to admire others’ creations. I’ve found that just searching a room with a camera I can often discover light dancing, a rainbow reflection, or other views that hold meaning to me. Fantasy reminds us of possibility. Many great writers have spoken about their battles with depression and the therapeutic role fantasy has played. Engaging with fantasy through books, graphic novels, games, and storytelling is a fanciful coping strategy. Lastly, music holds all kinds of potential. You may choose to find music that matches your mood, or, the opposite, seek out music that projects a mood you would like to step into. I have often appreciated music without lyrics, especially soundscapes. While you do not need to participate in formal art therapy to engage with art, creative therapies involving art, music, and dance are often utilized in the treatment of depression and other mental health conditions.
4. Beautify Yourself
A friend once told me that on his worst days, he dresses his best. He had the right idea. For most, taking care of personal hygiene can be a struggle during times of poor mental health. Yet, taking time to shower, arrange an outfit, or paint nails can boost moods.
5. Ask for Help
Asking for help can take a million shapes. If you are in therapy, you may be able to reach out to your therapist for an extra session or phone coaching. If you are not in therapy, you might consider beginning. Many areas offer support communities such as crisis “living room” programs where you can drop in and speak to someone right away. Attending a support group or reaching out to a friend or mentor would be other ways of accessing assistance. If you are in crisis, help is available 24 hours a day and seven days a week through crisis lifelines such as the national suicide prevention lifeline at 9-8-8.
Closing
Getting through a difficult day in your head can be a challenge. Still, there is hope and help.
To find a therapist, please visit the Psychology Today Therapy Directory.
