Feeling Low? 7 Gentle Ways to Support Yourself
It feels like everyone’s carrying a little more lately. Maybe you’ve noticed it too — in your group chats, across the dinner table, or in those quiet moments between tasks. I’ve had a lot of conversations recently with friends, clients and colleagues. There’s this recurring theme that keeps coming up: the mood is low.
And honestly? It makes sense. We’re one quarter into the year, the world feels heavy, and so many of us are doing our best to hold it all together from careers, relationships, finances, families, our futures. Add in rising costs, job insecurity, or just the weight of uncertainty, and you’ve got a recipe for overwhelm.
And yet… when you’re in a low place, even the most well-meaning advice can feel like too much. Sometimes people say, “Just focus on what you can control,” and while that’s not wrong, it’s also not always that simple. When you’re feeling down, even the tiniest thing can feel like climbing a mountain.
So instead, here are seven gentle, natural, and nourishing ways to support yourself when you’re not feeling like yourself. No pressure. No 5AM club. Just small shifts that hopefully feel doable.
1. Start with kind words
Before anything else: how are you speaking to yourself right now?
Low moods can bring out that inner critic — the one that says “why can’t you just be more positive?” But what if you spoke to yourself like a friend instead?
Try whispering this to yourself: “It’s okay to feel this way. You’re doing your best. You don’t have to fix everything today.”
That alone can be a form of healing.
2. Get outside — even just to the mailbox
Nature has this gentle way of reminding us we’re part of something bigger. You don’t have to hike a mountain — just stand in the sun for five minutes, breathe in fresh air, or walk to the end of the street.
Sunlight and movement both support serotonin production (the mood-boosting hormone), and even small bursts of light and movement can help break that heavy brain fog.
3. Feed your mood (literally)
When you’re feeling down, it’s easy to skip meals or snack on whatever’s closest. But your brain needs fuel — especially now.
Try to include:
A source of protein (keeps blood sugar stable)
Some healthy fats (great for brain and hormone health)
A rainbow of veggies or fruit (rich in mood-supporting nutrients)
Even if it’s just a smoothie, eggs on toast, or a handful of nuts with some fruit — it counts. Think of food as a quiet form of self-respect.
4. Try “one nourishing thing” a day
When everything feels like too much, pick one small thing that feels nourishing — not productive, not impressive, just good.
Lighting a candle
Putting on a playlist that calms you
Stretching in bed for 60 seconds
Washing your face slowly
This isn’t about fixing your whole mood. It’s about reminding your body and brain that you care about you.
5. Talk it out — with someone safe
You don’t have to unload your whole life story — but texting a friend to say “Hey, today feels a bit heavy/sh*tty” can be enough.
When we keep everything in, it tends to grow louder. And often, just saying something out loud helps us process what we’re actually feeling.
And if someone in your life is feeling low? You don’t need to fix them. Just saying “I see you. I’m here for you” can mean more than any advice ever could.
6. Create tiny wins
Low mood often comes with a sense of stuckness. One way to shift the energy is to create a tiny win — something simple you can check off.
Make the bed
Send that one email
Meal prep your lunch
Momentum builds when we gently nudge ourselves forward. Think: micro-actions, not major overhauls.
7. Let yourself not be okay — and trust it won’t last forever
This one might be the most important.
It’s okay to not feel okay. Your emotions are valid — even if they don’t make sense on paper. And while it may feel like this low mood will never lift, it will. Feelings are fluid, not fixed.
In the meantime, be gentle to yourself.
If you’re feeling low right now, I hope this post felt like a hug, know that you’re not doing anything wrong. Life is complex, and so are we. But even in the mess, there’s space for care, comfort, and quiet healing.
If this resonated with you, send it to a friend who might need a gentle nudge too. Let’s take care of each other.
With love and balance, my Friends x
