A mix of global disruptions, including the pandemic, the Ukraine war, and rising security concerns, has driven up food and energy prices. This surge has pushed inflation to heights not seen since the 1970s, forcing interest rates to climb from their historic lows.
Regardless of the cause, it’s essential to understand that feeling low is a normal part of life, but it doesn’t have to be permanent. Let’s dive into why you might be feeling miserable and explore ways to shake it off and find your joy again.
1. Why Am I Feeling Miserable?
Unresolved Stress
Ongoing stress, whether it’s related to work, family, or personal struggles, can build up over time and leave you feeling emotionally drained. Even minor stressors, when compounded, can result in a general sense of dissatisfaction or misery.
Lack of Purpose or Direction
If you’re unsure about your goals or feel stuck in a routine, it can create a sense of aimlessness. Lack of purpose often leads to feelings of frustration, sadness, or apathy.
Negative Thought Patterns
Our minds can get stuck in a loop of negative thinking. Whether it’s self-criticism, fear of failure, or dwelling on worst-case scenarios, constant negativity can sap your energy and joy.
Physical Health Factors
Sometimes, misery stems from overlooked physical issues. Lack of sleep, poor nutrition, or not enough exercise can directly affect your mood and mental well-being. Hormonal imbalances, vitamin deficiencies, or chronic conditions can also play a role in making you feel low.
Emotional Buildup
Bottling up emotions instead of addressing them head-on often leads to a blowout of misery. Avoiding uncomfortable feelings can make them grow larger, creating a sense of hopelessness or helplessness.
2. How to Shake Off Misery and Find Joy Again
1. Reconnect with Your Purpose
Sometimes, what we need is to remind ourselves of what brings us joy and fulfilment. Reflect on your passions, interests, and the things that once excited you. Try setting small, achievable goals that align with your values, whether that’s in your personal life, work, or hobbies.
2. Practice Mindfulness and Gratitude
Mindfulness helps you stay grounded and present, preventing your mind from wandering into a spiral of negative thoughts. Meditation, deep breathing, and journaling can help bring you back to the present moment. Additionally, practicing gratitude can shift your focus to the positives in your life. Each day, write down three things you’re grateful for to train your brain to see the good.
3. Exercise
Physical activity releases endorphins, which are known as the brain’s “feel-good” chemicals. Exercise doesn’t have to be intense to make a difference—start with a walk, yoga, or even a quick dance session at home. Moving your body helps clear your mind and boosts your mood.
4. Address Negative Thought Patterns
Cognitive distortions, like “all-or-nothing” thinking or catastrophising, can trap you in a negative mindset. Challenge these thoughts by asking yourself if they’re truly accurate. Reframe them with more balanced and compassionate perspectives. For example, instead of thinking, “I always fail,” remind yourself of moments when you’ve succeeded.
5. Talk It Out
Sometimes, simply expressing your feelings can relieve the burden. Reach out to a friend, family member, or therapist who can listen without judgment. Verbalising your thoughts can help you untangle them, and an outside perspective may provide valuable insights.
6. Take Small, Positive Actions
When you’re feeling down, even small tasks can feel overwhelming. Break your day into manageable pieces and focus on taking small, positive actions. Cleaning your space, getting outside for fresh air, or accomplishing a small task can provide a sense of control and accomplishment.
7. Prioritise Rest and Self-Care
Sometimes, misery is a signal that you need to slow down. Prioritise self-care by getting enough sleep, eating nourishing food, and allowing yourself to take breaks. Engage in activities that bring you peace, whether that’s reading, taking a bath, or simply doing nothing for a moment.
8. Find a Change of Scenery
A fresh environment can offer a new perspective. Whether it’s a weekend getaway or simply spending time in nature, a change of scenery helps refresh your mindset and clear your head from the usual stressors.
3. When to Seek Help
If misery feels overwhelming and persistent, it may be time to seek professional help. A therapist or counsellor can help you explore the deeper issues behind your feelings and guide you in finding effective coping strategies. Remember, there’s no shame in asking for help—everyone needs support at times.