When all the bad news you’re bombarded with 24/7 starts to get you down, you have to snap yourself out of it.
The world can be a very heavy place, and if you don’t find a way to disconnect from the doom and gloom, it can have a devastating effect on your mental and emotional health. When you feel this starting to happen, here’s how to remind yourself that there’s still beauty and goodness in the world — you just have to know where to look for it.
1. Start your day with gratitude.
One of the easiest ways to reset your mind is by starting your day with a little gratitude. Even if it’s just a simple “thank you” for waking up, acknowledging the little things makes a big difference. Try listing three things you’re grateful for, no matter how small. Maybe it’s your cat or dog, or the cool jacket you found at the thrift store the other day. These small acts of appreciation can help you focus on what’s going right, rather than dwelling on what’s going wrong. You’d be surprised how something so simple can shift your mindset!
2. Send a message to someone you care about.
In the middle of a tough day, reaching out to someone you care about can feel like a breath of fresh air. It could be as simple as checking in to say “hi” or letting them know you’re thinking of them. Sometimes, just knowing someone else is there for you can brighten your day. You might even end up making their day too! A quick message can remind you that you’re not alone in the world, and that connection can provide some much-needed comfort during difficult times.
3. Watch funny videos or a comedy show.
We all know that laughter is the best medicine, but sometimes it can be hard to find things to laugh at when the weight of the world feels too heavy. One quick fix? Funny videos, memes, or even a comedy show that makes you laugh out loud. It doesn’t matter how silly or trivial they seem. The point is to get those endorphins flowing and to remind yourself that humour can lighten any mood. A good laugh can put everything into perspective, even if it’s just for a few minutes.
4. Take a walk outside and enjoy nature.
When the chaos of life starts to get overwhelming, step outside for a breath of fresh air. Whether it’s a walk through the park, a quick stroll around the block, or even just sitting outside for a few minutes, being in nature can be a quick reset for your mind. Nature has a way of reminding us of the simple joys, like the sound of birds chirping, the feel of sunshine on your skin, or the beauty of flowers in bloom. It’s a little reminder that life is bigger than our day-to-day struggles.
5. Reflect on a recent accomplishment.
When things feel tough, it’s easy to forget all the things you’ve already achieved. Pause for a moment to reflect on something you’ve recently accomplished. It could be finishing a project at work, learning a new skill, or even just managing to get through the week. No matter how big or small, taking pride in your accomplishments reminds you that you’re capable and resilient. It’s a great way to refocus your energy on what’s going right and to build your confidence back up when life feels heavy.
6. Listen to uplifting music.
Source: Unsplash Music has a magical ability to shift your mood. When you’re feeling weighed down, try playing some uplifting tunes. Whether it’s a feel-good playlist or a song that always makes you smile, the right music can help reframe your mindset. Dancing around the kitchen or singing in the car (even if you’re off-key) can turn your whole day around. Don’t underestimate the power of a good beat to remind you that there’s always a bit of joy waiting to be found, even on the hard days.
7. Help someone else out.
When the world feels too heavy, sometimes the best way to lighten your mood is by helping someone else. It doesn’t have to be a grand gesture — sometimes it’s as simple as offering to pick up a bit of shopping for a neighbour or sending a thoughtful message to a friend. Acts of kindness, no matter how small, create a ripple effect. By helping other people, you often find yourself feeling better, too. Plus, you get a little reminder that you have the power to make a positive impact, even on the toughest days.
8. Reflect on your childhood memories.
Sometimes, a little nostalgia can do wonders when you’re feeling down. Reflecting on fond memories from childhood — the simple joys, the innocent laughter, the moments of pure happiness — can help remind you that good things always find their way back. Whether it’s a favourite family tradition, a childhood friend, or an unforgettable summer day, thinking about these moments can help bring a little lightness to a heavy heart. And, when you remember the good, it’s easier to see that life is full of beautiful moments, even in tough times.
9. Spend time with pets or animals.
Animals have an incredible way of making us feel better, no matter what’s going on in our lives. Whether it’s cuddling with your dog, playing with your cat, or even just watching birds at the park, spending time with animals can bring joy and a sense of peace. Their unconditional love and carefree nature often remind us to be present and to enjoy the little moments. Pets especially provide that grounding feeling of calm, and their love is a gentle reminder that the good things are always around us.
10. Take a break from social media.
Sometimes the constant stream of news, opinions, and updates can weigh heavily on your mind. Taking a break from social media for a bit can give you the mental space you need to reset. It’s easy to get caught up in the negativity, but stepping back can help you rediscover balance and give you the chance to focus on real-world connections. Use this time to breathe, focus on yourself, and enjoy the present moment. You might even find that stepping away helps you appreciate the beauty in your everyday life more clearly.
11. Focus on your self-care routine.
It’s easy to put self-care on the back burner when you’re feeling stressed or overwhelmed. But taking a moment to care for yourself — whether it’s with a warm bath, a skincare routine, or simply taking a few deep breaths — can be the perfect antidote to a heavy day. It’s a reminder that your well-being matters, even when everything else feels like it’s piling up. These small moments of care help you stay grounded and remind you to put your own happiness first, no matter what else is going on.
12. Celebrate small victories.
Big wins are great, but it’s the small victories that often keep us going day-to-day. Did you make it through a challenging conversation? Did you get one task crossed off your list? Celebrate it! Giving yourself credit for even the smallest achievements can provide the boost you need to keep pushing forward. These small wins add up, and recognising them helps remind you that there’s always something worth celebrating, even when things feel heavy.
13. Remember the people who care about you.
When things get tough, it’s easy to feel isolated. But a great reminder is the people who love and care about you. Whether it’s family, friends, or colleagues, knowing you have a support system can help you face the challenges with strength. Take a moment to reach out to someone who lifts your spirits, or just reflect on the relationships that bring you comfort. It’s a simple reminder that, no matter what’s going on, you are surrounded by people who want to see you succeed and be happy.
