Talk it out
Reach out to someone you trust—a friend, family member, colleague, or therapist. Sharing how you feel can lighten the load and help you feel more supported.
Get moving
Exercise, even just a short walk, can boost your mood. Moving your body releases endorphins—your body’s natural feel-good chemicals—that help you feel better inside and out.
Step outside
Fresh air and sunshine can do wonders. Nature has a calming effect, and sunlight helps your brain produce serotonin, which can naturally improve your mood.
Express yourself
Try journaling, writing, drawing, painting, or playing or listening to music. Creative outlets can help release stress and give your feelings somewhere to go.
Make a small change
A new haircut, rearranging your room, wearing a fun outfit, or exploring a new coffee shop—these small changes can spark a fresh perspective and lift your spirits.
Try something new
Say “yes” to something different—a volunteer opportunity, a new hobby, or a random act of kindness. Helping others or shaking up your routine can shift your mindset in a positive way.
Be gentle with yourself. One small step at a time is enough. You’ve got this!
Remember if you are feeling down and need some help there are plenty of people you can talk to. Here is a list of helplines and support websites.
