Everyone goes through ups and downs in life, but sometimes it feels like you’re on a one-way journey to rock bottom.
However, just because things aren’t going well for you right now doesn’t mean you’re powerless. You may be doing things that make your current situation worse than it has to be and are holding you back. Here are some signs you’re on a downward spiral, as well as some suggestions on how to turn things around and get back on the right track.
1. You’re isolating yourself more than usual.
When life feels rough, it’s tempting to pull away from friends and family, but isolation can make things worse. Spending too much time alone tends to amplify negative thoughts, creating a vicious cycle. To break out of this, consider reaching out to one or two people you trust. Sometimes just sharing what’s going on, even if it’s brief, can lighten the load a bit.
2. Motivation feels non-existent.
If things that used to energise you now seem like a chore, it might be a sign of burnout or low mood. Motivation doesn’t always come naturally, especially when you’re feeling down. Start by setting a small, achievable goal—something as simple as making your bed or taking a short walk. Accomplishing even one little thing can start to rebuild a sense of control.
3. Your sleep patterns are all over the place.
Whether you’re sleeping too much or struggling to sleep at all, disrupted sleep is often a sign of deeper stress. Lack of rest affects your mood, focus, and overall health, creating a cycle that’s hard to break. Try setting a calming bedtime routine, like reading or meditating, to help reset your sleep schedule. A bit more structure can do wonders for your mood.
4. Self-care feels pointless.
When you’re in a downward spiral, taking care of yourself might feel like a waste of time. But skipping basic self-care—like showering, eating balanced meals, or getting some exercise—can actually make you feel worse. Try to pick one small thing to do each day just for yourself. Little acts of self-care remind you that you’re worth the effort, even when things feel hard.
5. Your thoughts are overly negative.
Persistent negative thinking can make everything feel more overwhelming. If you catch yourself only seeing the worst in situations, it might be time to pause and reflect. Practice interrupting negative thoughts with more balanced, realistic ones. Even shifting your mindset a little bit can make situations feel more manageable over time.
6. You’re feeling constantly overwhelmed.
When even small tasks feel huge, it’s easy to start feeling like everything is just “too much.” Feeling overwhelmed can make it hard to get anything done, feeding into that sense of helplessness. To ease this, break your to-do list into smaller tasks and tackle just one at a time. Even tiny progress is still progress, and it can make a big difference.
7. There’s a constant sense of hopelessness.
Feeling like things will never get better can be a clear sign you’re on a downward spiral. While it’s normal to have bad days, a lingering sense of hopelessness can weigh you down. Try focusing on small, achievable goals that give you a sense of accomplishment. Finding little things to look forward to can slowly help shift your mindset.
8. You’re easily irritated or frustrated.
If everything and everyone seems to be getting on your nerves, it might be because your stress levels are high. Irritability often shows up when we’re mentally or emotionally exhausted. Take some time to reset—whether that’s a walk outside, a nap, or just a few deep breaths. A bit of space can help you recharge and ease those prickly feelings.
9. You’re struggling to focus.
When you’re mentally overloaded, concentrating can feel impossible. Constant distractions and difficulty focusing are often signs of stress or overwhelm. To regain focus, try setting small time limits for tasks or using the “Pomodoro” technique. Short bursts of focused time followed by breaks can make work feel less daunting.
10. You’re making impulsive decisions.
When things feel out of control, acting on impulse can feel like a quick fix, but it often leads to more stress. Impulsive decisions, whether it’s spending money, quitting a job, or saying something in anger, can add to the spiral. Before making a big decision, give yourself a bit of time to think it through. Slowing down helps you avoid choices you might regret later.
11. You’re avoiding responsibilities.
Putting things off or ignoring responsibilities can feel comforting in the short term, but it usually adds to stress down the line. Avoiding tasks often leads to more anxiety, making the spiral feel even more overwhelming. Start by tackling just one task you’ve been avoiding. Taking small steps toward responsibilities can create a sense of relief and accomplishment.
12. You’re self-medicating to cope.
Using substances like alcohol, food, or even excessive screen time to numb out is a common response to stress, but it usually doesn’t help in the long run. These habits might feel comforting in the moment but can end up making you feel worse. Instead, try swapping one numbing habit with something healthier, like listening to music or journaling. Healthier outlets help create a better headspace.
13. You’re constantly doubting yourself.
When life feels rough, self-doubt can creep in, making you question every decision. Constantly second-guessing yourself can lower your confidence and make it harder to turn things around. To combat this, remind yourself of past times when you handled challenges well. Building up your self-belief takes time, but each reminder of your strengths can help lift you up.
