What to do to feel better immediately in difficult times

Heal with Raky
12 March 2025
Emotions

What to do to feel better immediately in difficult times

Hey, you’re probably here reading this article because you’re feeling down, down, or feeling a mix of negative emotions and you don’t know how to get out of it.

I want you to know two important things:

Everything is a choice and you can do anything

Nothing is permanent, everything is temporary

Nothing is permanent

The first point must remind you that everything in life is always in constant change, and as good things go away and end, so do bad things. Whether it is a bad moment or period for you, know that it will end, that it can always end. Precisely because everything is temporary.

Even more so are emotions. Their nature is to be like clouds that pass by but you, who are like the sky, remain untouched, perfect just as you are, clear. Emotions arrive and like a wave they can go away. They are signals, which always tell you something: they tell you what makes you feel good, what makes you feel bad, what is in line with your values and what is not, they are indications of limiting beliefs that you must pay attention to. So in a certain sense you must be grateful for these emotions that can reveal a lot about yourself and about the path you must take to build the life you desire.

You always have the power

The second point is important because it reminds you that everything is in your hands, that you are the creator of your reality, and that you always have the power to decide. You can decide how to react to external circumstances, which are neutral, you are the one who assigns them a meaning. In every moment that passes, you are deciding who you are. And this means that in every moment you can make a different choice and be a different person. You cannot control your emotions, but you can actively decide to assign different values to what happens to you, see things differently, and decide where to put your focus.

In this respect, it is also important to remember that whatever you focus your attention on expands, because you give it energy with your focus. For this reason, the more you continue to think about the thing that is causing you this negative state of mind, the more this thing will continue to persist. The solution is to take this energy away from it, deciding to give it less weight and attention with your thoughts.

What to do to shift your emotional state and feel better

After this long introduction, here are some tips to get out of a negative state and quickly start feeling better:

1. “Feel it to heal it” and breathe

The first step to overcoming a bad moment of negative emotions is to accept it and feel it. Don’t resist these emotions. Don’t think, “ugh, I don’t want to feel this way. Why do I feel this way. I don’t want to feel these things.”

The best way to let go of these negativities is to close your eyes, listen to these emotions in your body, feel them and observe them, understand where they reside and where in your body you feel them the most.

Do it now. Close your eyes and observe the energy of this emotion inside you. Where do you feel it?

Now breathe the

Then tell her: I see you, I hear you and I accept you. Repeat it a few times.

Emotions need to be seen and heard, welcomed. If you don’t accept them, if you run away from them, if you don’t listen to them and don’t want to see them and try to distract yourself with social media or other ways, they won’t go away and will remain there stored in your body until you notice them.

This is why accepting the simple fact that you feel down and that you are not at your best without resisting it and without giving it great importance, without identifying with it, is the first step to being able to let these emotions pass by like clouds in the sky.

Please, reposition things as they are. You are not “sad”, but you “feel” sad. Do not identify with the emotion as if it were an integral part of you and your being, because it is not. It is a simple vibration and it is momentary.

2. Do something to “pamper yourself”

Some say that to increase endorphins you have to exercise and that will make you feel better. While this is true, it is not always what you need when you are down. Sometimes the best way to pamper yourself is to take a bath, write, draw… and it is very personal. Each of us has a small category of things that make us feel good.

It might be helpful to make a list of what makes you feel good and have it always accessible so that when you feel down and you don’t have the head to think about what you like and what makes you feel good, you can draw on it effortlessly. And you’ll probably see that there will be times when you need to dance, other times when you need to exercise, and other times when you need to draw.

Here are some things that might be real treats for you:

Physical activity: a workout in the gym, a run, boxing, a specific sport
Take a walk in nature
Dancing, whether alone to the music you like or as a couple
Hug a person
Petting a pet
Sleep
Listen to your favorite music at high volume
Draw or paint
Take a relaxing bath with candles
Meditate
Light
Talk to someone
Do a digital detox
Writing what you feel, journaling activity

3. Find the positive side or message of the emotion and then rephrase

Having a low mood at a given moment can be due to many things since it is not only our thoughts that cause positive or negative emotions but also imbalances in the body of essential elements that regulate the nervous and endocrine system. The most obvious example is an unbalanced diet and lack of sleep (or erratic schedules that throw off the internal circadian system).

Whatever the reason, this negativity can teach us something: whether it’s that your body needs more sleep and rest, or that you need to change your beliefs and thoughts about a given situation. After trying to understand what this negativity is signaling to you, force yourself to find the positive side of the situation or think of something you are grateful for.

You cannot be in both a negative and a positive state. If you think of a positive thing that you are grateful for in your life, you cannot be negative at that moment. That is why what was said before is important in this case: making a choice.

Our brain has a negative bias: it is built and set to give more prominence and focus much more on negative things. This is why when you read 10 positive comments under your post and 1 negative, you will most likely be upset by that 1 negative comment and will not give so much weight to the 10 positive ones. This is normal as this served as a survival mechanism: remembering negative events so as not to repeat them.

But in this case there is no bear that wants to eat you and you can actively choose to think and see the positive side, to choose what you want to focus on. Over time this exercise will become easier and easier because you will have trained your brain to give more weight to what is positive and/or to decide what kind of value you want to assign to a given experience.