Feeling Low? 8 Ways to Shift a Low Mood
Today, someone asked me, “What can I do when I'm feeling low?” It made me pause because I know how familiar that feeling can be, and I wanted to offer a thoughtful, honest response. So, I decided to write this blog post to share what I do when I’m feeling down—to give you some insight into my personal process and, hopefully, offer you some guidance that feels helpful and kind.
We all experience low moods from time to time—whether from external pressures, internal doubts, or just the natural ebb and flow of life. And while it’s perfectly okay to feel low sometimes, it’s also important to have ways to process those feelings and gently shift them. Here’s what I do when I’m feeling low, and what I hope might help you too.
Alone in Silence, Solitude, and Stillness
When I notice my mood dipping, the first thing I do is make time for silence, solitude, and stillness. This is essential for me. Being alone, without distractions, gives me the space I need to process my emotions. It’s not always easy to do this—especially if you have children at home, life feels busy or overwhelming—but it’s so important. In this space, I give myself permission to just be. I light a candle, put on some gentle music, and begin a practice I call “write and release.”
Writing helps me unlock what’s really going on inside. I start by pouring out my thoughts onto the page—uncensored, raw, and honest. There’s no right or wrong way to do this. Just let everything spill out. Write about how you’re feeling, even if it feels messy or doesn’t make sense. This isn’t about creating something pretty; it’s about releasing whatever emotions are bubbling up. Once those feelings are on paper, it’s as if I’ve released their grip on me.
This is where “write and release” becomes powerful. By writing out what’s inside, you can let go of the heaviness. You may even feel lighter, like the act of writing has freed you from carrying around all that emotional weight.
Observing and Questioning My Thoughts
Once I’ve gotten the emotions out of my system, I step back and observe my thoughts. This is where mindful inquiry comes in—a blend of mindfulness and a process inspired by Byron Katie’s The Work. I ask myself: Are these thoughts true? Are they facts, or are they just interpretations, assumptions, or fears? So often, our low moods are driven by negative thinking that isn’t even grounded in reality.
I question the thoughts that arise. For example, if I find myself thinking, “I’m not good enough,” I gently ask myself, Is this true? Most of the time, I discover that the thoughts are exaggerated or untrue. This process helps me shift into better-feeling thoughts—ones that are more compassionate and supportive. From here, I like to write positive affirmations that reflect the truth I’ve uncovered. This small but profound practice often turns my perspective around.
How to Go Through the Mindful Inquiry Process
1. STOP and Notice: As soon as you become aware of a negative thought pattern or limiting belief, pause. Take a deep breath. Notice the thought, the feelings, and the sensations in your body.
2. Observe and Inquire: Gently observe the thought. Then ask yourself:
• Is it true?
• Can you absolutely know it’s true?
• How do you react when you believe this thought?
• Who would you be without this thought?
3. Turnaround and Reframe: Turn the original thought around to its opposite or a gentler version. Find at least one way in which the turnaround could be true. Let this new thought become your reframe.
4. Cognitive Defusion: When the old thought arises, practice distancing yourself from it. Recognize it as just a thought—not the absolute truth. Come back to your new, empowering belief.
5. Gratitude and Loving-Kindness: End your day by practicing gratitude for small and large blessings alike. Spend time offering loving-kindness to yourself, acknowledging that you deserve care, healing, and peace.
This process will help you rewire your mind, bringing relief and healing to even the most deeply ingrained negative thought patterns and limiting beliefs. You have the power to reframe your challenges and transform your mindset—and this practice will guide you there with mindfulness, compassion, and truth.
Connecting with the Angels and the Universe
Another step I take is to seek support and guidance from the universe and the angels. I love working with oracle cards, so I’ll pull out my favourite deck and do a reading. The cards offer gentle, insightful messages that help me feel more connected to something greater than myself. I often journal around the guidance the angels provide, and this always brings comfort and clarity. There are lots of blog posts on here for how to connect with angels through oracle cards.
If I feel called to do so, I’ll enter meditation to channel the angels’ advice more deeply. I find a quiet space, close my eyes, and let myself become calm and relaxed. Then I invite my angels to be with me, asking if there’s anything they’d like me to know. As I sit in stillness, I often feel their messages coming through, and I write them down in a stream of consciousness. The messages are always loving, kind, and supportive—never judgmental or harsh. This is how I know I’m truly connected to higher beings. You can do this too, simply by being open to their presence and letting their compassionate energy flow into you.
Shifting Focus with Gratitude
When I’m feeling low, I also find that practicing gratitude shifts my attention in a beautiful way. It can be so easy to focus on what’s going wrong or what feels heavy. But when I consciously turn my attention to the abundance in my life, it helps me remember that there’s so much to be thankful for. I’ll look around the room and notice the little things—the warmth of a blanket, the comfort of a familiar space, or the support of loved ones. Gratitude has a gentle way of lifting us out of despair and reminding us that life holds blessings, even in hard times.
Soften, Soothe, Allow
Sometimes, when emotions feel particularly harsh, I turn to a meditation called “Soften, Soothe, Allow.” This practice helps me sit with my feelings without pushing them away or fighting them. First, I acknowledge the emotion, whatever it may be, and I mentally soften around it. I breathe into the feeling, allowing it to exist without resistance. Then, I soothe myself with comforting thoughts or words, as if I were speaking to a friend who’s feeling upset. Lastly, I allow the emotion to be there, knowing that it will pass when it’s ready. This meditation brings such peace and helps me honour my emotions without getting stuck in them. I've written this meditation out below. Try recording this onto your phone and listening back to it.
Soften, Soothe, Allow Meditation
Sit or lie comfortably in a still, silent place. Take a few moments to connect with your breath and really feel the sensations running through your body. Remind yourself of the intention of this practice. To soften soothe and allow any and all emotions.
Take three calming breaths. Place your hand over your heart for a moment, grounding yourself in the present, and bringing kindness to your own being.
Think about the situation that has been causing you stress. Perhaps it’s a health concern, relationship tension, or a loved one facing difficulties. Visualise the scenario vividly—recall the details, if anyone was present, what was said, what unfolded.
Now, identify the most intense emotion tied to this situation. Is it anger, sadness, grief, confusion, fear, longing, or despair? Name the emotion softly to yourself, acknowledging it with understanding, as if comforting a friend: "This is longing." "This is grief”, “this is anger”.
Expand your awareness to your entire body. Picture the challenging situation again and scan your body for areas of heightened sensation. Mentally move from head to toe, pausing where you sense tension or discomfort. Choose a specific spot in your body where the emotion is most pronounced—perhaps a tense muscle or an achy feeling, like a heartache. Incline your focus gently towards that point and rest your hand there.
Relax into that area of your body. Let the muscles soften without demanding it, akin to applying warmth to ease soreness. Whisper "soft... soft... soft..." to yourself to enhance the process. Remember, the goal isn't to make the sensation vanish but to be present with it in a caring way.
Keeping your awareness there soothe yourself by saying "This is a painful experience, and I'm here for you." Extend kindness to the stressed part of your body, imagining it as a cherished child. Speak gently to yourself or repeat, "soothe... soothe... soothe." Let the discomfort be, without a desire for it to fade. Say, "allow... allow... allow."
You can use "soften, soothe, and allow" as a gentle mantra, a reminder to approach your suffering with tenderness. If the emotions become overwhelming, return to your breath until you feel more at ease.
When you feel lighter, soothed and ready, open your eyes slowly, allowing your awareness to expand into the world around you. Give yourself a big hug before returning to your day.
Clearing Energy with Aura Sprays or Incense
Another way I shift my mood is by clearing my energy. I’ll use aura sprays infused with essential oils ( I love lemon, lavender and frankincense) or burn some incense (Sandalwood is my fave) and let the scent waft through my aura. Sometimes, we hold onto negative or stagnant energy that doesn’t even belong to us. By clearing my aura, I feel lighter and more refreshed, as if I’ve shed a layer of emotional heaviness.
Seeking Inspiration
When I need a little extra support, I’ll seek out uplifting blog posts or spiritual texts. Reading the words of others who have walked a similar path often brings me comfort and a new perspective. Whether it’s a spiritual book, an article on mindfulness, or a blog post that resonates with where I’m at, I find that reading helps me shift my focus and feel inspired again.
Distraction as a final shift
Finally, if I’ve done all I can to process my emotions but still feel weighed down, I know it’s time to distract myself. Sometimes our worries aren’t based on reality, and our minds get caught up in anxiety simply because it’s a habit. In these moments, I turn to something that will lift my spirits—a favourite podcast, a walk in nature, or even a creative project. Distraction isn’t avoidance; it’s a way to give your mind a break when it’s dwelling on things that are out of your control.
Remember, feeling low is a natural part of life. But with time, patience, and a few mindful tools, we can shift those heavy emotions and find our way back to a place of peace and happiness. Be kind to yourself, trust in the process, and know that brighter days are always ahead.
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Hi! I'm Rachel and I love exploring ways to make life more peaceful and fulfilling. Thank you for reading my blogs. If you're thinking "what's next?", click on the posts above or tags below and you'll be taken to more blogs. Be sure to subscribe to my newsletter so you don't miss one, and share the blogs with friends who may be in need. Lots of Love 💛
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