First of all: You don’t feel bad because you are bad. Right now you may feel worthless or useless or empty but i promise, you are wonderful. You are a precious human being and i love you.
Checklist:
– Did i take my medication?
– Did i drink enough water?
– Did i eat enough food?
– Did i sleep enough?
– Did i have too much caffeine?
Dehydration, hunger, lack of sleep, a missed dose of medication and caffeine can all have a negative impact on your mood. Take care of your body and you will probably feel better mentally as well!
– Did i move enough?
– Did i move too much?
Both too much and too little exercise can have a negative impact on your mood. Think about your own specific need and ability to move, note that it’s not about “getting fit” or “losing weight” now, it’s just about the amount of exercise your body requires to feel comfortable. If you had too little, take a walk. dance to your favorite song or just do a few nice stretches. You probably don’t feel like it but it may pull you out of your sadness! If you had too much, listen to your body and allow yourself to rest. Exercise is important but too much doesn’t benefit you, it just exhausts you, physically and sometimes even mentally. You deserve a break!
– Did i have enough enjoyable social interactions today?
– Did i overstimulate myself with too much social interactions?
Both loneliness and overstimulation can be draining. Think about the last few hours of your life. Did you talk to others in any way? If not, try to talk to someone, even if it’s “just” a call, a text or a message on tumblr. Don’t feel like humans? Cuddle your pet or even a stuffed animal. If you did, did you enjoy those conversations? Not every social interaction is uplifting. Maybe you also had to talk to many people or people you don’t feel comfortable with. In those cases, it might be helpful to isolate yourself for a while and just spend some time with yourself.
– Did something upsetting happen recently?
– Did something upsetting happen a long time ago but it still bothers me?
Both is valid. It may help to talk about it, to friends, families, people who went through something similar, a doctor, a therapist. It may also help to write it down, so you get it out of your head. Creating art in any form may also help you. Distractions (such a reading, watching funny videos, taking a bubble bath, listening to music, basically anything that makes you think about something else without harming you or others) are a good idea for a short-term fix but if you find that the bad feeling doesn’t fade away even with distractions and you can’t stop thinking about it, it’s better to talk to someone about it.
– None of those apply/I did all of these but i still feel bad!
Sometimes you just feel bad for no reason. That’s okay. If this is a new feeling, you may just want to wait it out. Everyone has bad days but even the worst day will pass. If this isn’t a new feeling and you’ve felt bad for two weeks or longer now, please talk to a professional. Prolonged negative emotions may be a sign of a health problem.
“Why do i feel bad?” Checklist
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