“Suck it up and deal with it.”
This phrase was common advice bestowed upon many people from my generation as a methodology of coping with difficult emotions or situations. Although I do believe in building inner strength, there are more beneficial ways of managing complex thoughts or feelings.
Allowing feelings and emotions to come out, rather than keeping them bottled up, is important for mental health. When emotions or negative thoughts are suppressed, they don’t disappear—they accumulate. Over time, this can lead to increased stress, anxiety, and even emotional outbursts. Finding a way to manage complex feelings allows for a healthy release, preventing them from festering. Additionally, bringing emotions to the surface allows you to process and understand them. This self-awareness makes it easier to identify patterns, triggers, and coping strategies, leading to better emotional regulation over time.
We all have days when we feel a little off or gloomy. The bright side is that certain small actions can have a big impact on shifting our mindset and emotions. If you’re struggling, here are 12 quick ways to feel better—each tied to a specific negative feeling and why it works.
12 Quick Ways to Feel Better and Why They Work
1. Unmotivated? Complete a Small Task
When motivation is low, it can feel impossible to get started on anything. But completing a small task—like making your bed, washing a dish, or replying to an email—can create a sense of accomplishment. This activates a positive feedback loop in your brain, showing you that progress is possible. Even the smallest victory can generate momentum, making it easier to tackle bigger tasks throughout the day.
2. Disorganized? Make a List
When life feels chaotic, your mind often mirrors that disorder. Taking a moment to make a list of what you want to accomplish helps declutter your thoughts and provides a clear path forward. Lists transform overwhelming tasks into manageable steps, reducing stress and giving you a sense of control over your day.
3. Insecure? Write Down 3 of Your Strengths
Insecurity can cloud your self-perception, making you forget your own strengths. Writing down three qualities you appreciate about yourself—whether it’s kindness, creativity, or resilience—shifts your focus from self-doubt to self-empowerment. This practice reinforces self-worth and reminds you that you have valuable qualities, even on tough days.
4. Overwhelmed? Take 3 Deep Breaths
Stress triggers a fight-or-flight response, making it hard to think clearly. Deep breathing counteracts this by activating the parasympathetic nervous system, which calms your body and mind. Just three slow, deep breaths can lower your heart rate, release tension, and create a moment of clarity, helping you approach challenges with a clearer perspective.
5. Lonely? Reach Out to Someone
Loneliness can make us withdraw even further, but human connection is one of the most powerful antidotes. A simple text or call to someone you trust can provide emotional support and remind you that you’re not alone. Even a brief interaction can boost your mood and reinforce a sense of belonging.
6. Procrastinating? Silence Your Phone and Keep it Out of Sight
Distractions fuel procrastination, and our phones are often the biggest culprit. Silencing notifications and physically placing your phone in another room removes the temptation to check it. This helps you stay focused and increases the chances of getting into a productive flow, making tasks feel less daunting.
7. Mad? Sing
When anger bubbles up, it can feel like an explosion waiting to erupt. Instead of letting it control you, try singing—whether it’s in the car, the shower, or your living room. Singing releases endorphins and oxytocin, two chemicals that reduce stress and promote feelings of connection and joy. It also forces deep breathing, which calms the nervous system and shifts you out of an angry state.
8. Stressed? Take a Break
When stress piles up, pushing through might seem like the only option. But taking even a short break—whether it’s stepping outside, stretching, or making a cup of tea—can reset your mind. Pausing allows your brain to stop the cycle of overwork and stress. When you step away, even for a few minutes, you give your nervous system a chance to recalibrate, helping you return with a clearer mind.
9. Sad? Show Gratitude
When sadness weighs you down, shifting your focus to gratitude can help change your perspective. Write down three things you’re grateful for, no matter how small. Gratitude shifts the brain’s focus from what’s lacking to what’s abundant. Studies show that practicing gratitude increases serotonin and dopamine—two key neurotransmitters linked to happiness and emotional well-being.
10. Anxious? Breathe
When anxiety kicks in, your breath becomes shallow, and your body enters fight-or-flight mode. Taking slow, deep breaths signals to your body that you are safe. Deep breathing activates the parasympathetic nervous system, which reduces heart rate and blood pressure. This simple shift helps quiet racing thoughts and brings you back to the present moment.
11. Sluggish? Move Your Body
When you’re feeling sluggish or unmotivated, movement might be the last thing you want to do, but it’s one of the fastest ways to regain energy. Physical activity boosts circulation, oxygenates your brain, and releases endorphins. Even just stretching, dancing, or going for a short walk can quickly increase energy and mental clarity.
12. Overanalyzing? Write
When your mind is caught in a loop of overthinking, get those thoughts out of your head and onto paper. Journaling helps you organize your thoughts and see things more clearly. Writing slows down racing thoughts, giving you a sense of control over them. It also helps process emotions, turning chaotic feelings into structured, manageable reflections.
Negative emotions don’t have to derail your entire day. By taking small, intentional actions, you can shift your mood and regain balance. The next time you’re struggling, try one of these quick fixes and notice how a simple action can transform your mindset.
Which one of these resonates with you the most? Do you have any other suggestions? Let me know in the comments!
