When you’re feeling down, you should make a list of what’s contributing to the down-ness:
- Didn’t get enough sleep
- Overwhelmed by too much to do
- Not exercising or eating well
- Got in an argument with someone
- Feeling uncertainty about something
So there might be five different factors contributing to a funk. That’s a lot of things to deal with at once, and so it can be depressing to think about all the things you need to fix in order to feel better.
You can’t fix everything at once, but you can start with just one step. For instance, you can meditate for a couple minutes.
Then you can take on another step: You can make a list of what you need to do. Pick a few you can do today. A few you can do tomorrow. Vow to focus on the first one on the list.
Another step: go for a walk, get your body moving.
Then another step: talk to the person you had an argument with, in a loving, compassionate way.
Suddenly, with these small steps, you’re starting to feel better.
You can spend a little time with your son or daughter, playing with him or her, reading with him or her.
You can take a nap.
You can eat a healthy meal.
You can meditate on your uncertainty, staying with it as long as you can, with compassion and friendliness.
You can go to bed early so you can get a good night’s sleep.
You can focus on one small work task at a time.
And with each step, your mood improves. One step at a time, you help yourself feel better.
These are small steps, taken one at a time, with as much presence as you can muster. And they make all the difference in the world.