Today I sat in my room and cried. – No music. No scrolling. Just me, my thoughts, and that familiar feeling.
“Why am I stuck? Why can’t I just move forward? Why do I feel so alone?”
I am blessed, I have goals, dreams, and a vision, but today it feels like the weight of everything is heavier than anything.
Maybe you’ve been there too? Wondered how to get through this? Will it ever pass?
Helpful tools to shift:
Name it, don’t shame it.
Say it out loud or write it down: “I feel sad.” “I feel stuck.”
Acknowledging what you’re feeling is the first step to shifting it. Emotions lose their grip when they’re seen and felt, not suppressed.
Breathe deeply and slowly.
Try box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. This calms your nervous system and brings you back to the moment.
Focusing on what you are grateful for.
Shift your attention away from negative thoughts and feelings and break the cycle of rumination that often accompanies depression. Practicing gratitude can increase levels of dopamine and serotonin, which are neurotransmitters linked to feelings of happiness and well-being. Reflecting on what you appreciate in life can provide a broader perspective and highlight the positive aspects of your situation, making challenges feel less daunting.
Ground yourself physically.
Walk barefoot outside. Hold a warm cup of tea and feel it in your hands. Touch something textured (a tree, a stone, a soft blanket). Grounding brings your focus out of your head and into your body.
Take a shower or drink a big glass of water.
Washing off physically can feel like washing off emotional heaviness and increase energy and create a mental refresh. Dehydration can amplify emotional overwhelm. Rehydrating is a small act of care that tells your body: You matter.
Move, even just a little.
Stretch. Take a 5-minute walk. Shake out your hands. Movement helps shift stuck emotional energy.
Connect with someone you trust.
Send a message. Ask to talk. You don’t need to have the right words, just being seen can shift everything.
“Asking for help isn’t giving up, it’s refusing to give up.”
And slowly, the fog started to lift.
Not because everything changed, but because I did one brave thing: I showed up.
“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’” – Mary Anne Radmacher
If today feels heavy, reach out. Let’s talk.
You’re not broken, you are in a process. you’re human. That is how we heal, grow, and rise.
Even the smallest shift can lead to a breakthrough.
