Hello, bonita! You know, those days where you’re just not yourself, where you feel off, unmotivated, or even depressed. It’s a normal part of life, and guess what? You’re not alone in this. We may be incredible women—productive, smart, and on top of the world—but no one can be at 100% every single day. So, what do we do when those moments hit? I’ve got a few tips to help you break out of that funk and get back to feeling like the amazing woman you are!
Step 1: Acknowledge It’s Normal
First things first: let’s validate those feelings. You’re not feeling down because you’re weak or something is wrong with you. This is part of being human. We all have our ups and downs, and actually, it’s healthy to experience a range of emotions. We aren’t meant to have a linear mood all the time. So, when those low moments come, give yourself permission to feel it. But remember—while we validate our emotions, we don’t need to embrace them and let them linger. Instead, we’re going to take steps to break the cycle.
Step 2: Move Your Body
What’s the opposite of feeling stuck? Movement! Now, I’m not saying you need to sprint to the gym or run a marathon. Even a gentle walk can do wonders. When we move our bodies, we release cortisol, a hormone that gives us energy and lifts our mood. I know it might feel impossible when you’re stuck in bed or on the couch, but trust me—putting on your shoes and taking a short 10-15 minute walk can make all the difference.
And it’s not just about the hormones! When you get outside, you breathe fresh air, which delivers more oxygen to your brain, helping you think more clearly. You’ll also see new things, which stimulates your brain and shifts your perspective. It’s a small step, but it’s one that can make a big impact on how you feel.
Step 3: Nourish Your Body
When we’re feeling down, it’s easy to reach for comfort food. I get it—they call it “comfort food” for a reason. But while those foods might feel good in the moment, they aren’t helping you in the long run. Instead, focus on nourishing your body with foods that will give you sustained energy and boost your mood.
Make sure you’re eating plenty of protein, which supports key functions in the body and helps balance your energy levels. Avoid simple carbs (like sugary snacks), which cause your blood sugar to spike and then crash, leaving you feeling worse than before. Instead, opt for complex carbs like vegetables, whole grains, and brown rice. These foods provide longer-lasting energy without the rollercoaster effect.
And don’t forget to hydrate! Drinking plenty of water keeps your body functioning optimally and helps you feel more alert and energized.
Step 4: Take Care of Your Mind
Once you’ve nourished your body and gotten some movement in, it’s time to focus on your mind. We often want to jump straight into fixing our mindset, but trust me—taking care of your physical self first will make working on your mental state much easier.
One of my favorite practices for mental clarity is journaling. It’s such a powerful way to untangle what’s going on in your head. Instead of sticking to broad labels like “I’m sad” or “I’m frustrated,” dig deeper. Ask yourself: Why do I feel this way? What am I truly frustrated about? By exploring your emotions more deeply, you’ll often discover the root cause of your feelings, which is the first step to overcoming them.
Another way to nurture your mind is to plan a good day. When we’re feeling down, it’s easy to feel guilty about not being productive. So, plan ahead—imagine what a productive or fun day would look like, and map it out in your mind. Even if you’re not ready to tackle it, planning gives you a sense of control and helps you look forward to better days ahead.
Step 5: Do Something You Enjoy
Lastly, engage in activities that bring you joy. It could be reading a book, playing with your dog, watching a feel-good movie, or listening to a song that brings back happy memories. Sometimes, it’s the simplest things that make us feel a little better. Remember, we aren’t trying to force happiness, but rather shift our perspective bit by bit.
A Gentle Reminder: Good Days Are Ahead
Before we wrap up, I want to remind you that better days are ahead. Life is a series of moments—some good, some bad—but the bad ones never last forever. If you feel like you’ve been having more bad days than good ones lately, don’t hesitate to reach out for help. Talking to someone or seeking professional support can make a world of difference.
And of course, if you ever have questions or want to share your own strategies for overcoming dark days, feel free to leave a comment below or reach out to me on Instagram @LucianaWellness. I’d love to hear from you!
Join My 7-Day Challenge!
One more thing before you go: if you’re looking to make some positive changes, join my free 7-day challenge! Each day, we focus on changing one small habit that can lead to a big improvement in your life. The habits are simple but effective, and I guarantee you’ll start to feel better by the end of the week. Sign up at LucianaWellness.com/challenge—I’d love to see you there!
Remember, even on the hardest days, you’ve got this. 💛
