10 Tips To Help You When Your Feeling Down


Hi Guys! Today’s post is giving tips to help you when you’re feeling down. Everyone experiences down days, no matter how great someone’s Facebook or Instagram account looks, nobody can be immune from experiencing down days. So, know that you are not alone. Whether your completely confused with what you want to do with your life, going through a break up, feeling like everyone and everything is against you or feeling alone. Everyone has their own reasons for having down days, but you do not have to stay down.

If you feel that you are struggling to pick yourself up again, check out some of the tips I have listed below. They are tips to help take care of yourself on those bad days and to help pick yourself back up again!


1: Talk to someone

Letting someone know how you are feeling can make all the difference! Just knowing that you are not alone. I’ve had clients sharing their experiences of telling a friend how they were feeling and to their surprise, their friend had gone through something similar the previous year without anyone knowing. You would be surprised how many times this happens. If you don’t feel comfortable talking to someone you know, reach out to a counsellor/psychotherapist, a GP or a helpline but don’t stay in pain alone


2: Change your thought pattern

Make a list of everything that is going right in your life. We already know the things that aren’t going right, now look at what is!

Life lessons: It is so easy for us to look back on some of our experiences as negative, now it’s time to change that. Look at what your experiences have thought you. Put your life lessons down on paper and create your own collection of words to life by.


3: Buy this Vitamin

Invest in a VITAMIN that contains Krill Oil with Vitamin B. The omegas in the krill help the brains natural ability to produce serotonin. Serotonin is a neurotransmitter that plays a large role in our mood, learning, appetite control, and sleep. So taking out the fancy lingo, basically, when serotonin is produced it helps regulate your moods. It’s widely believed that low serotonin can contribute to or result in depression.

The brand I recommend is the Cleanmarine Krill Oil. These are available in pharmacies across the country or online at www.cleanmarine.ie


4: Remind yourself of a happy memory

When something that made you happy or laugh happens, put a reminder of it on your phone for the next day. So that, you will be reminded of something that made you smile the previous day. This might sound very small and simple, but reminding yourself of a happy moment can put a positive mind set for the day ahead. It can also mean a lot to someone when they are feeling very low.


5: Go for a walk

Exercise can do your mental health a world of good. Exercising releases endorphin’s, which are powerful chemicals in your brain that energises your spirits. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression or low mood.



6: Focus on the positives

Spend a few minutes each evening writing three things that were good about your day. These don’t have to be anything ground-breaking, they might be as simple as having a good dinner, or going for a relaxing walk. Anything that made you feel good.


7: Do something that makes you happy

Pick yourself up by watching your favourite funny show, movie or listen to upbeat music, meet up with friends, go away for a day by yourself.  Whatever that you enjoy or makes you happy, DO IT!



8: Surround yourself with people you love

Surround yourself with positive people and get rid of anyone or anything negative in your life. If they are not contributing to your happiness and are adding to your bad days, then remove them from your life. Organise a girly night or a boy’s night out with people who make you happy.


9: Eat something healthy

If you are having a bad day, don’t opt for a takeaway. You won’t feel any better after it. Do the opposite and your body will thank you. Eat healthy foods like vegetables, fruits, nuts, and seeds. Grabbing a healthy snack can help you feel better and fill your body with proper nutrients.

These healthy foods contain complex carbohydrates, essential fats, amino acids, vitamins, minerals and water, all of which have a positive effect on our moods and well being. For example, food is fuel, and the kinds of foods and drinks you consume determine the types of nutrients in your system, this impacts how well your mind and body are able to function.


10: Try out meditation or mindfulness

When people hear the word “meditation”, they automatically think of someone sitting legs crossed on a rock silently for hours. But meditation doesn’t have to be just that, tailor it around your needs. For example, get into any comfortable position for you, weather its in bed or in the bath, put some relaxing music online and focus on your breathing.

Thoughts are inevitably going to come and that’s OK, continue to focus on your breathing when that happens. YouTube have some great relaxing music and some guided meditation, ALL FREE. Practising meditation helps you to slow your breathing, quiet your mind, and find peace, it can be beneficial physically, mentally, and emotionally.



I hope you found some of these tips helpful, if you would like further information please feel free to comment below or email me privately on reachoutwithniamh@gmail.com. REMEMBER, how you’re feeling right now is one tiny moment out of the thousands you will experience in your life. Know that sadness is temporary.

Niamh-Psychotherapist xx 

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