Resources for you

Feeling sad and low is a natural part of life. Everyone experiences moments when sorrow or heaviness takes up space. It’s part of being human—facing challenges and the emotions that come with them.

Allow yourself to grieve, cry, or simply sit quietly with what feels heavy. Feelings are not dangerous—they are signals that can help you understand what matters most to you. Sometimes we know exactly why we feel sad, and other times we don’t. Either way, the feeling is there for a reason. Often it fades with time, but sometimes it stays a little longer.

Quick exercise for low mood – “3 Minutes to Ground Yourself”

• Sit comfortably and close your eyes.

• Place one hand on your stomach and take three slow, deep breaths. Feel the movement as your stomach rises and falls.

• Silently name three things you are feeling right now (for example: “sad,” “tired,” “worried”).

• Then notice one small thing—no matter how simple—that gives you a sense of comfort or relief (for example: a blanket, the sound of rain, or a friend’s voice).

• Stay with that moment for one minute before continuing with your day.

Feeling worn out and without strength can be like standing still in a landscape without color. Perhaps you’ve gone through a major change, lost something or someone deeply important, or watched a life goal slip away. It might be a relationship that ended, or a joy that once felt close but now seems far out of reach. Sometimes hopelessness is part of depression or the result of prolonged stress that wears on both body and mind.

When the feeling is present, it can feel heavy and unshakable. It may be hard to see where it comes from or what it is trying to tell you. For some, it feels like emptiness—as if nothing matters anymore. Even though it is painful, hopelessness is also a signal—an invitation to slow down and listen inward.

Quick exercise for hopelessness – “One Step Forward”

• Take a deep, slow breath and feel the air filling your lungs. Exhale gently.

• Write down three small things you can do today—even if they feel insignificant.

• Choose one of them, the smallest and simplest. Do it right now, without overthinking.

• When you’re finished, notice how your body feels and give yourself credit for taking a step forward.

Embarrassed and ashamed – these feelings can be felt throughout the body, like a racing heartbeat, blushing, cold sweats, anxiety, or a knot in the stomach. They often appear when we feel different, weak, strange, or when we think we’ve failed. Common ways of coping with shame are turning anger toward ourselves or others, withdrawing, or trying to numb the feeling.

Shame is uncomfortable, but it has a purpose. It reminds us of our need for belonging and can help us become more understanding toward others – like a kind of social and empathic compass. But sometimes shame strikes without any reasonable cause, becoming more of a burden than a guide.

Short exercise for shame – “Shift perspective”

• Pause and take three slow breaths.

• Imagine a close friend feeling exactly what you’re feeling right now.

• Write down three things you would say to that friend to show understanding and care.

• Then read those words out loud – to yourself.

• Notice if your tone toward yourself softens, and if the feeling of shame shifts, even just a little.