Things to try

When you're struggling, it can understandably be challenging to find the silver linings in the world around you. Our brains don't help us by being designed to notice the negative and the danger. But taking the time to physically write down the things in your life you feel grateful for—even things as simple as the food you eat and bed you sleep in—can have tangible health benefits. You can do this at the end of the day, noting the good things about your day as well. When you're able to channel energy towards things you're grateful for, it can make the things you're struggling with not feel as overwhelming. It is not toxic positivity, and telling you to ignore the hard things, it is just helping you to notice the good in the sea of bad.

When you’re in a bad headspace, it can be challenging to find the energy to take care of yourself. Even the smallest of activities might feel too overwhelming to begin. But that doesn’t mean you aren’t deserving of it. Find some time to do one nice thing you enjoy—whether it be listening to an album you love, reading a book, or treating yourself to your favorite snack.

Pets can provide comfort, companionship, and more often than not, a laugh, when you need it most. Science also backs up the benefits of having a pet on your mental health. Spend some time playing with your pet and enjoying each other company. If you don’t have a pet but love animals, consider volunteering at a shelter or visiting a neighbor or a friend with a pet.

It might be that talking about what you're going through is the last thing you feel like doing. Or, it might be that you don't feel like talking to your loved ones about it. Ironically, this is usually a sign that getting something off your chest may be essential to healing. Consider asking a therapist or someone you trust to be a sounding board for you. You only need to start with one person.

"It's ok to not be ok" may be overused—but for good reason. Hiding feelings of anger or sadness might actually make you feel more stressed or isolated. And at worst, could even lead to depression, anxiety, or physical illness. Try sharing how you're really feeling with a trusted friend, family member, or partner. This can help deepen your connection, and get the empathy and support you need. You don't need to tell everyone everything all at once---try starting with something as simple as "I am having a hard time."

Aside from just sounding good, research shows that listening to music actually increases blood flow to regions in your brain that generate and control emotions. And studies show that faster music (usually performed at a tempo between 140 and 150 beats per minute) tends to generate more positive emotions than slower music. Queen’s “Don’t Stop Me Now” (at 156 BPM) is just one example of a song that might give you some positive emotions—it's the first of 10 in a research-backed playlist. But don't let us stop you from making your own playlist of songs that feel good to you.

If you're going through a challenging time, think about who you feel comfortable with, and what interactions might feel supportive so you can tell people what you need—whether it's talking about how you’re feeling so you can release some pent-up emotions, or finding comfort by time together with no words exchanged.