Life can feel like a rollercoaster. It’s filled with highs and lows. The ebbs and flows of our emotions are often connected to our present situations. How things are going that hour, that day, that week.
One minute, you are feeling confident and ready to take on the world. But then something happens: plans fall through, someone gets sick, you experience a loss, you are laid off from your job, or an accident happens. The list goes on. Suddenly, life takes you down a road you don’t want to be on.
And just like that, your high becomes a low. You feel vulnerable, let down, discouraged, mad, maybe even scared.
The emotions come quickly. Your mind starts going to places you do not like. You head into a spiral of negative thoughts. Negative ones now overshadow those once-confident, happy feelings you had. They become bigger. They take on a life of their own, and soon it’s as if the positives never existed.
Getting yourself out of a negative place can feel impossible when you’re in the thick of it. You feel stuck. You feel bad. You feel inadequate. You feel short-tempered. That confident and empowered you seems light-years away.
But as a clinical social worker, I believe in change and taking action. Here are five steps to help get you out of that negative place.
1. Admit It
The first step to getting out of a negative place is to admit you are in one. It might take someone else noticing our negativity for us to stop in our tracks and evaluate ourselves. Once you have acknowledged and accepted that you are in a negative place, you can begin to take steps to get yourself out.
2. Identify What is In Your Control
Identify what is in your control and what is not. Let go of the things and circumstances you cannot control, and focus your energy on what you can. It will be much better served.
3. Get in Alignment
Think back to the times when you felt good about yourself. Why were those good days? What was going on? What were you doing? Commit to taking action and doing things that have in the past brought you joy. Volunteer, engage in a fun activity, walk in nature, and surround yourself with people who make you feel good.
4. Move your Body
Exercise is proven to boost mood, decrease depression and anxiety, and improve focus. Exercise triggers the release of endorphins, which calm the brain, reduce muscle tension, and contribute to feelings of well-being. Physical activity also boosts dopamine, a neurotransmitter that improves attention, motivation, and mood.
5. Reflect and Move Forward
Uncomfortable and difficult situations often have lessons to teach us. Honor where you have been, where you are now, and where you want to be. Be gentle on yourself. Working through life stressors can be overwhelming. Seeking out a trained professional, like a therapist, can be a great way to support yourself.
