Most of the people I’ve spoken to recently have talked about how physically, mentally, and emotionally drained they feel all the time. The basic cost of living continues to rise, world events weigh heavily on their spirits, and their sad, heavy thoughts seem to be forever at the forefront.
But although things may seem dire, and this world may seem designed to drain you, there are ways to counteract the doldrums and create uplifting moments in your day-to-day life. Here are eight ways you can put these into practice and make your own corner of the world a little bit brighter.
1. Spend time outside every single day.
Did you know it’s been scientifically proven that spending time outside does wonders for a person’s mental health? According to the American Psychological Association, enjoying the great outdoors eases stress, improves a person’s mood and outlook, and can even ease symptoms of mental illnesses such as anxiety and depression. When you think of all the time most of us spend online, imagine how much brighter we’d all feel if we spent a quarter of that enjoying nature instead.
Some people do best wandering aimlessly through forests or city parks, while others prefer a sense of purpose for their sojourns. If you’re so inclined, you can create intentions for the time you spend outdoors. For instance, one day you could set a goal to take photos of 10 different flowers. On another day, you might scatter native wildflower seeds along roadsides or bring nuts and snacks to feed local birds.
2. Celebrate all the “little” things.
When my partner or I are feeling down or emotionally exhausted, we spend a bit of time talking about the things we have to be grateful for, with emphasis on small wins we experienced recently. For example, we might talk about how much joy she got from harvesting cherry tomatoes from the garden, or how I achieved a new weight training goal. Then we’ll sip smoothies from her grandmother’s crystal goblets (because every day is worthy of the good china and glassware), and we’ll try to be as present as possible as we celebrate these little joys.
Instead of being dismissive of achievements like this because they’re “small”, recognize that each one is a stepping stone that elevates you from life’s muck and mire.
Additionally, allow yourself to enjoy little, potentially silly indulgences that make you happy. Get the kawaii stationery you love and write notes to friends and family with it (complete with cute stickers, if so desired). Enjoy a glass of chocolate milk without guilt, and watch your favorite clichéd romcom. Whatever works for you.
3. Plan regular fun events to look forward to.
Psychology Today reminds us that when you feel drained and dispirited, knowing that you have something great to regularly look forward to can help to raise your spirits significantly. Plan themed potlucks with friends in which everyone brings different soups to try, or creates dishes from historical cookbooks to delight and/or horrify everyone with. Make scavenger hunts for your partner or kids that end in fun outings or tasty takeout, or play board games with the family once a week.
At our place, we sometimes plan music listening parties in which we do nothing but listen to an amazing album, and allow ourselves to simply get lost in great music for a little while. Even something as simple as a professional haircut or shave, where you’re fussed over for a while and walk out looking spectacular, can help to refill the bright energy that the world drains from you on the daily.
4. Create rituals to enjoy throughout the day.
One of the ways you can create uplifting moments in a grey, draining world is to create little rituals around your favorite activities. For example, instead of belting back a cup of instant coffee while you’re multitasking 50 things in the morning, get up a bit earlier and make a ritual out of it. Light a candle or some incense, put on some great tunes, brew up your favorite blend, and sip it mindfully.
When you get home from work (or end the day, if you work from home), change your clothes, unplug from all devices for a little while, and create a transitional time to decompress.
Make sure your bedroom or sleeping area is a place of peace and harmony, with clean, soft linens, relaxing scents (you’d be amazed at how effective aromatherapy is for uplifting the soul), dim lights, and sip a cup of herbal tea to wind down.
5. Revisit the playful things that made you happy in your youth.
Most of us have been taught to “put away childish things” once we reach maturity, but there’s a lot to be said for revisiting the things that brought us joy when we were younger. Many of us feel immense nostalgia for the things that made us happy as kids or young adults, and doing things that harken back to those carefree days can lift your spirits like little else.
Consider re-creating some of the circumstances that made you happiest when you were younger, and enjoy every moment of it. Play songs that you loved at that time, spread a blanket on the lawn or make a fort in your living room, or eat grilled cheese or ice cream sandwiches while reading or watching cartoons. You’ll soon feel the grey pall around you fall away to be replaced by brightness and joy once again, even if only temporarily.
6. Practice random acts of kindness towards others.
Kindness and generosity tend to be contagious, as they inspire others to pay forward the brightness and good energy you give to them. If you offer a sincere compliment to a stranger at the store, they’re likely to do the same to another in turn, and it just gains momentum from there.
I don’t know about you, but when I’m feeling disheartened about the state of the world, one thing that brings me immense joy is to do something kind for someone else, and it’s backed up by science. For example, seeing an elderly neighbor’s face light up when we bring them a cake or surprise them with a stack of chopped wood can raise one’s spirits like little else.
7. Spend uninterrupted time with some animals.
Science tells us that spending time with animal companions does wonders for our health and well-being. It lowers stress and anxiety, increases joy, and generally just makes us happier. Make a point of spending uninterrupted time with your pet(s) on a regular basis, and you can’t help but be delighted by their antics and unconditional love.
If you don’t have pets of your own, there are still great ways to interact with our furred and feathered friends. Make some hanging feeders for wild birds, take peas to a local waterway to feed ducks with, treat park squirrels to some nuts, or visit a local farm sanctuary. There’s nothing quite like cuddling a purring cow to lift your spirits.
8. Do something that reminds you of how brave and strong you are.
When the world is getting you down, it’s easy to fall into a despair spiral and feel that everything is awful. Sometimes, you might actually feel like there’s a physical weight pushing down on your shoulders, or keeping you in bed far longer than you want to be in there. At times like these, some of the most uplifting and motivating things you can do are those that challenge you and remind you of your inner strength.
If you’re athletically inclined, try rock climbing or jump off the high board at your local swimming pool. Do you lean towards academia instead? Take a course that pushes you to excel, and enjoy the high that comes from earning high grades and proving your knowledge base. Rising to meet challenges and excelling at them gives a person an incredible “high”; one that can keep the soul aloft when everything on ground level seems awful.
Final thoughts…
Things may not be easy right now, and the world may seem crazy, cruel, and difficult, but there are always bits of brightness to find amongst the shadows. For every bit of awful news that you hear, know that there are hundreds — if not thousands — of sincerely good people who are doing their best to make this world a better place.
If we all do our part to uplift others’ spirits as well as our own, the brightness will keep growing, just like how a few candles can ignite others and light up an entire cathedral.
