Areas › Low mood and hard feelings
Low mood and hard feelings
Feelings are information before they are problems. The practices here are about naming what you feel accurately, sitting with what will not move yet, and acting on what matters to you even on the days nothing feels like anything.
What works for this
Behavioural activation
The strongest self help evidence in this whole field says the way out of a flat heavy state is through what you do, not through what you think. You act first and the feeling follows, which is the opposite of what the state tells you.
One move, today
Choose one small thing you used to do and do it today without waiting to feel like it. Ten minutes is enough. Waiting to feel like it is the trap.
What matches
15 practicesIf someone is saying so much that you have lost the thread, stop them kindly and check. Sorry, that is a lot and it matters, can I say back what I have got so far.
It feels rude and it is usually received as the opposite, because it says the words were worth keeping. Listening while quietly drowning helps…
There is a kind of anger that floods a room and a kind that arrives with a request inside it. The second one gets answered.
The difference is audible before it is anything else: the voice steadier, the sentence shorter, an actual ask at the end of it. I am angry, and what…
Say the frightened thing rather than the sharp thing. It is far more exposing and it is the only version that tends to get a kind reply.
Under most rows sits something like I think there is something wrong with me, or I have already lost you and I am pretending I have not. Sharp words…
Going numb is a good way to survive something and a poor way to live near someone. It shuts the line in both directions at once.
When you cannot feel your own signal you also stop picking up theirs, so the room goes quiet even when they are reaching for you. The loneliness that…
When someone pours out a lot at once, catch the two or three words carrying the weight and give those back to them, in order.
You said you felt cold in your own house, and like a nuisance. Nothing added, nothing solved. It sounds almost too simple, and it does the thing a…
Let what they say land in you before you answer. The word that catches somewhere in your own chest is usually the live one.
Cold. Empty. A nuisance. Take each one for a second rather than sailing past it to the reply. Then give back the one that carried the charge, and you…
I am used to it is not the same as I feel nothing. It usually means a great deal of practice at feeling nothing, and that practice costs something.
Believe the person when they say they are used to it, and hear what is inside the sentence: this has happened often enough that they have built…
When somebody says they just get on with it, take the getting on with it seriously. That is the door, and arguing with the nothing is a wall.
This happens a lot, I just roll with it, I forget about it: there is a whole strategy in that sentence and it is visible, unlike the feeling…
Emptying the feeling out at somebody does not shift it, and being told what to do instead skips over it. What changes things is feeling it with someone who stays.
You can tell the difference from the inside. Venting has a rehearsed quality, the same phrases coming round again with the heat kept up. Advice…
You cannot taste food you are eating fast. Feeling works the same way, so slow the pace until there is something to actually notice.
In practice that means one sentence at a time, with a pause after it, and questions like what happened in you just then. Both of you will want to…
When you are trying to reach a feeling, stay with the actual sentence that caused it rather than paraphrasing it into something milder.
She said you are too difficult. Said again, gently, it keeps the moment alive in the room instead of turning it into a memory being reported.…
The same sentence lands completely differently depending on who says it. If nothing stirs when it is described second hand, let the person it belongs to say it to you directly.
A therapist repeating what your partner said is information. Your partner turning to you and saying it, in their own voice, is an event. That is why…
Rather than arguing with someone who says they feel nothing, say plainly what would ordinarily hurt about it. Hearing that the person you love is disappointed in you is a hard thing to hear.
Said warmly, this is not a challenge. It sets out what a person would usually feel and leaves them to notice the gap between that and what they are…
When someone tells you they have failed, the most useful thing you can do is nothing clever. Let your face stay soft and keep looking at them.
Shame is braced for disgust, so it reads your face before it hears your words. A quick reassurance can even land as a rush to move on. Slower is…
A friend or a counsellor telling you that you are not a monster helps, and it only takes you so far. The shame usually sits with one particular person, and it eases most when that person hears the thing and stays.
So aim a disclosure carefully rather than widely. Choose the person the shame is actually about, pick a moment with room in it, and say the small…