100 Things To Do When You Are Feeling Anxious or Down
Worry is a b*tch. So is anxiety. And depression. When we get stuck in negative thinking we replay our favourite "what ifs" over and over again. We judge and criticize ourselves mercilessly. We feel paralyzed and get stuck on endlessly thinking the same negative thoughts. Some part of us feels like if we ruminate or worry over something long enough we can change it. But nothing changes, only our mood, and not in a positive way.
When you find yourself caught in this place, and you can't think yourself out of your troubling state of mind, take action. Actually doing something will improve your mood and start moving you out of the worry cycle. Here are some ideas to get you started…
100 Things To Do When You Are Feeling Anxious or Down:
Play with an animal.
Colour in a colouring book.
Do some arts and crafts.
Read a fiction book.
Take three deep belly breaths.
Get out of bed and stomp your feet.
Make your bed.
Take a shower.
Go for a walk.
Write in your journal.
Wash your hair.
Go to the movies.
Call a friend.
Do a guided meditation.
Knit or crochet.
Read an inspirational self-help book.
Paint.
Draw.
Stretch your body.
Go outdoors and breathe in the fresh air.
Exercise – Run, swim, dance, paddle, play.
Perform a random act of kindness.
Make an appointment with a counsellor, therapist or psychologist.
Bake a dessert.
Go through you closet and get rid of your old clothes that you don’t wear anymore.
Cook your favourite meal.
Cry.
Clean your bathroom.
Play a musical instrument.
Write poetry.
Buy art supplies.
Plant some flowers in your garden or in a pot on your balcony.
Carve a pumpkin.
Browse your nearest bookstore or library.
Go to a stand up comedy night.
Spend an hour at a coffee shop, reading, writing or just watching people.
Empty the dishwasher.
Go to a fitness class – yoga, zoomba, cross fit, etc.
Buy a vegetable or fruit you’ve never had before and try it.
Design and make your own trail mix with nuts, seeds, dried fruit, chocolate chips, etc.
Introduce yourself to your neighbours.
Paint a room in your home a fresh, uplifting and soothing colour.
Go to the beach, take of your shoes, and walk along the sand and in the water.
Take a walk in an upscale neighbourhood and oogle the houses.
Hug a tree, literally. Tune in and feel the energy of nature.
Take a book, a blanket, and something to eat to a park and spend an hour or two there.
Try Frisbee golf.
Have a warm bath, wrap yourself up in a cozy blanket and take a nap.
Make candles.
Masturbate.
Train your pet to do a new trick.
Buy yourself some flowers.
Water all the plants in your home.
Have your hair cut and/or coloured.
Hand-make some greeting cards.
Do a puzzle.
Put together some lego.
Touch five surfaces with different textures and notice carefully how they feel under your fingers.
Play a board game with a couple of close friends.
Paint your toenails with nail polish.
Make a list of things that bring you joy, even if they are very small.
Ask a friend, family member, or co-worker for help.
Write a list of things you have done well so far in your life. Find at least 10 things.
Listen to your favourite music.
Make a plan for what you can do to help yourself.
Re-arrange the furniture in your home.
Hug someone. Try for at least 20-30 second to give your body enough time to release the feel-good hormone oxytocin.
Have sex.
Set a goal you’d like to achieve in the next month. Write it down.
Create a vision board.
Reconnect with an old friend.
Get a diffuser and some soothing essential oil scents for your home. Use it daily.
Volunteer for a worthwhile cause.
Attend a spiritual gathering.
Mail some cards or postcards to friends just to say hi.
Throw a coin into a fountain and make a wish.
Eat something healthy, satisfying, and nourishing.
Make yourself a cup of tea in a pretty cup or mug.
See at least one to two friends or family members in person every week.
Visit your local museum or art gallery.
If it’s sunny outside, spend at least 20 minutes outdoors.
Watch a funny movie or TV show.
Look through old photos of happy times.
Do a crossword or Sudoku puzzle.
Hang twinkle lights in your living room or bedroom.
Take a B vitamin supplement (especially B12).
Write a letter to your future self.
Visit the aquarium.
Go for a bike ride.
Plan your next holiday.
Call someone and tell them what you appreciate about them.
Get a massage.
Put on perfume or cologne.
Clean your car.
Scream into a pillow, as loud as you can.
Light candles and dim the lights.
Pop bubble wrap.
Eat a piece of dark chocolate.
Wear your favourite piece of clothing.
Reassure yourself that better days are coming.
Pick the suggestions you like from the list and add them to your mental/emotional wellness toolbox to pull out whenever you need a boost.
If you are having thoughts of suicide and/or think you might be in danger of harming yourself, please call emergency services or your local crisis line.