# Ten Practical Ways to Improve Yourself on Tough Days
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Chapter 1: Navigating Mental Health Challenges
Understanding mental health and its challenges can be incredibly difficult. I recognize how overwhelming it can feel to take any action during low moments. While some days may seem hopeless, if you find even a tiny spark of energy, consider trying one or more of the following suggestions.
Section 1.1: Connect with Someone
Reaching out to a friend can feel intimidating. However, if there's someone you trust, a phone call can alleviate feelings of isolation. If calling seems too challenging, sending a text to let them know you're thinking of them may also bring comfort.
Section 1.2: Take a Short Walk
You don’t need to embark on a lengthy walk; even a five-minute stroll can be beneficial. It might feel like a struggle, but moving your body can help refresh your mind. If you're unable to walk, that's perfectly okay, but I encourage you to move around a bit when possible to promote circulation.
Subsection 1.2.1: Stay Hydrated
Even a small amount of water can make a difference. Aim for at least eight ounces or just a sip if that's all you can manage. Remember, it's crucial to hydrate with plain water, not caffeinated or sugary drinks.
Section 1.3: Nourish Yourself
A small snack can help clear your mind. Even the slightest nourishment can contribute to a clearer headspace. While there are no guarantees, taking care of your basic needs can support your mental well-being.
Section 1.4: Refresh Yourself
If you find it hard to shower, try sitting under running water. Even a little cleanliness can boost your mood and help you feel rejuvenated.
Section 1.5: Let in Fresh Air
If the weather permits, open a window. Fresh air can be revitalizing, and if stepping outside feels too exhausting, let the outdoors come to you.
Chapter 2: Finding Small Joys
Section 2.1: Enjoy Some Entertainment
Watching a favorite show can be a great distraction. While it may not solve your problems, it offers a momentary escape that can help you breathe more easily.
Section 2.2: Allow Yourself to Rest
If you're feeling fatigued, don’t hesitate to take a nap. Prioritize sleep and rest as needed; your body will thank you.
Section 2.3: Cultivate Gratitude
Write down at least one thing you're thankful for. If you're struggling to think of anything, consider what a friend might appreciate and focus on that instead.
Section 2.4: Listen to Music
Whether it’s upbeat tunes or calming melodies, music can lift your spirits. Find what resonates with you and let it help shake off the heaviness.
Perhaps not every suggestion will resonate, but I hope these low-energy strategies provide comfort as we transition into darker, colder days.