Overcoming Low Energy: Effective Strategies You Can Easily Do Today

For me, the hardest days are the days where every single task feels like an insurmountable obstacle. People may assume I’m lazy, or angry and willful- but the truth is I just have a mental health condition and desperately need some self-care. My mind and body don’t want to do anything; I need to be taken care of for a while. And that’s okay.

Today I compiled a bunch of resources that you can browse when you’re feeling depressed and feel like it’s time (when you’re ready) to work on your mood and skillfully navigate out of that depressed state. To break the cycle of pain, stagnation, and negative self-esteem.

I tried to make sure all the ideas are realistic and simple enough to do even when you’re feeling badly.

Choices to Remedy Low Energy

• Have yourself a cup of coffee while sitting outside in the sunshine. If it’s cold outside, wrap yourself in a plush blanket while you enjoy the coffee and light!
• Get yourself some vitamins to take every day and make sure they have Vitamin B in them- good for stable energy boosting
• Listen to uplifting or cathartic music. Make a new playlist
• Spend some time praying to God or meditating, and tell God how you’re feeling and ask him for support getting through the day according to his plan for you.
• If you’ve been watching a lot of TV, put on something you find hysterically funny.
• Take a risk and text your crush something (appropriate but daring) to get your heart racing with excitement!
• Connect with nature (even indoors!): If getting outside feels like too much, just opening a window, looking at a tree, or even tending to a houseplant can offer a subtle energy shift. You can also put on some nature sounds to listen to on your phone. Nature has a restorative effect, reducing stress and boosting vitality.
• Go for a 10-Minute walk. If regular exercise feels too much, just set a timer for ten minutes, which is easier to handle. Even a short stroll outside can work wonders. Sunlight helps regulate your circadian rhythm, and movement, even gentle, releases endorphins. Studies consistently show that even short bouts of exercise can improve mood and energy.
• Drink a big glass of water!
• Treat yourself and order a fancy, vitamin-packed smoothie on Doordash or Uber Eats.
• Go to Google or AI (like ChatGPT) and research a topic you find really interesting, to get your brain engaged with life again. Here is a list of topics that are fun to research online, if you need ideas:
  • a politician or famous historical figure you’re curious about
  • richest women in the world and what they do
  • the life story of your favorite musician
  • something that peaked your interest when you learned about it in school, and you want it explained to you in simple terms
  • mental health issues and what you can do about them
  • psychics that allegedly predicted famous world events or the end of the world
  • true crime stories
• Find a new podcast you like and listen to it while you rest!
• If you’re experiencing racing thoughts or a lot of negative, uncomfortable thoughts, get out of your head, ground yourself in reality, and boost your physical energy by practicing a quick yoga flow for total beginners.

Ideas to Improve Your Mood

• Write a revealing letter to a long-lost friend or ex, and then burn it or bury it in the dirt outside.
• Invite a friend to spend the day watching favorite movies or a favorite show with you.
• Intentionally look online for groups, websites, blogs, and content creators that are really interesting to you and boost your mood when you engage with them. Join the conversation and try to make online friends.
• Call a best friend or sponsor and vent to them about what’s been holding you back.
• Go outside and take pictures of everything beautiful you see.
• Open up your journal and write down three things you’re grateful for, even right now.
• Try playing a video game that’s good for beginners!
• Use an app like How We Feel to track and understand the mood you’re in right now. This will boost your emotional intelligence over time.
• Do a Quick Act of Kindness: Helping someone else, even in a small way, can give you a wonderful “helper’s high.” It shifts your focus outward and creates positive feelings of connection and purpose. Send a kind text to someone you know feels lonely right now, hold a door open for the person behind you, offer a compliment to someone you’d like to get to know – simple!
• Cuddle with a pet, or watch cute animal videos if you don’t have a pet. This can release oxytocin, the “love hormone,” which reduces stress and promotes feelings of well-being and happiness.
• Get yourself some dark chocolate, berry fruits, or nuts. These foods contain compounds that can positively impact your mood, like antioxidants or tryptophan (a precursor to serotonin). It’s a little delicious brain boost!
• Do a miniture cleaning. Tidy up one small area – your desk, a drawer, your nightstand. Just set a timer for 5 minutes and clean until it rings. A sense of order in your physical space can often create a sense of calm and control in your mind, reducing feelings of overwhelm.
• Engage in something creative for 15 minutes. Redecorate your space, doodle or color, scribble, sing along to a favorite song that gets you in your feelings. Engaging your creative side, even briefly, can be incredibly therapeutic and a wonderful way to express feelings and shift your focus.
• Try essential oils. Aromatherapy can directly impact your mood. Scents like lavender are calming, while citrus or peppermint can be uplifting and energizing. Choose a scent that resonates with the mood you’re aiming for.
• Watch a comedian you find funny on Netflix. Laughter is great medicine for stress management.
• Take a hot shower or bath. The warmth of the water can be incredibly soothing and relaxing, easing muscle tension and promoting a sense of calm. It’s a wonderful way to reset and feel refreshed.
• If you’re in recovery, get to a meeting and decide that today is the day you’re going to speak up and share. If you’re new, you will be pleasantly surprised by how welcoming people are, and it may get your blood pumping with adrenaline to finally say something in front of all those people!
• Do a new hair and makeup look for fun, while listening to some good music, and then take cute pictures of yourself.

If none of these ideas interest you, here’s a free comprehensive list of pleasant activities. This comes from the dialectical behavior therapy (DBT) workbook by Marsha Linehan.

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