15 Self-Care Ideas for When You're Feeling Down

Self-Care
Written By Anne Hoarau

Feeling Low? It can happen quite often when you are a highly sensitive soul. In this article, we will create your “bad days’ toolkit” to lift your mood when you need it the most.

15 Self-Care Ideas for When You're Feeling Down | The Wisteria Fairy

To be honest with you, I’m writing this as much for you as I am for myself. As a fellow highly sensitive soul, I know how deeply we feel things. Our emotions ebb and flow like waves, sometimes pulling us under, leaving us drained. But we don’t have to let them take over our days, or our weeks. Our time and energy are way too precious to be waisted like that!

Through years of experience, I’ve discovered the most effective ways to bring myself back into balance on my lowest days. I noticed a pattern: first, allowing myself to fully feel and release the emotions, then clearing away the lingering heaviness, and finally, lifting my mood back into lightness and joy.

In this article, I’m sharing my go-to self-care practices for the darkest days, thoughtfully organized into this three-step process. Think of it as your own magical emergency toolbox for when you're feeling down. You don’t have to do all 15 self-care practices at once. Just choosing 1-3 from each step, depending on your mood and time, can work wonders in guiding you back to a place of joy and happiness.

 

Step 1: Feel & Release the Negative Emotions

Before you can move forward, you must first acknowledge and release your emotions. Repressing them only traps them in your body, leading to emotional buildup and, over time, physical symptoms.


Think of it like a home, hiding dust under the rug doesn’t make it clean. Likewise, masking emotions won’t make them disappear. The only way to truly let them go is to feel them fully, express them in a healthy way, and allow them to flow through you to release them.

 

1- Sing It Out with a “Bottom-to-Top” Playlist

Music has a way of holding us when nothing else can. Create a playlist that starts with deep, emotional songs and gradually lifts you up. Singing along the lyrics that perfectly express how we feel, especially out loud, can be incredibly cathartic, helping you process your emotions and guiding you back to hope, one song at a time. 


Here are a few of my go-to songs for when I feel down: 

 

2- Do Breathing Exercises

As cliché as it sounds, breathing exercises have actually been used for centuries to calm the mind and body, and science now confirms their powerful benefits. They help regulate the nervous system, ease tension, and reduce stress. Here are four science-backed techniques to try:

  • Diaphragmatic Breathing (Belly Breathing) – Deep breathing into the belly rather than the chest. Here is a tutorial video. And one of the studies that shows its benefits, published in Medicine (Baltimore), 2017;

  • Resonance Breathing (Coherent Breathing) – Breathe at a slow, controlled rate (5-6 breaths per minute), my personal favourite! Here is a follow-along video. And here is a study about it published in Frontiers in Psychology, 2022;

  • Alternate Nostril Breathing (Nadi Shodhana) – A powerful yogic practice of inhaling through one nostril, exhaling through the other. Here is an easy tutorial. And here is a study published in International Journal of Yoga, 2014;

  • Box Breathing (Square Breathing) – Used by Navy SEALs for stress management. Inhale, hold, exhale, hold (each for 4 seconds). Here is a step-by-step video. And here is a study published in Journal of Clinical Psychology, 2023.

 

3- Release your emotions through movement

Emotions are energy in motion, moving your body can help release them. You can choose the right practice based on what you're feeling.


For Frustration, Anger and Rage: Kickboxing is an incredible way to channel fiery emotions. No equipment needed, just put on a rock playlist and punch it out! You can also follow along with these guided workouts on mute and have your music on top: this one by Rebecca Louise and that one with Fitness Blender.

For Stress, Anxiety and Overwhelm: Power shaking helps release tension from your body. Simply shake your whole body to the rhythm of the music, as shown in this demonstration video. Try it with the song “Om So Hum” by Lincoln Jesser.

For Sadness, Sorrow and Grief : Gentle somatic exercises can release emotional blockages and ease heaviness. Here is a somatic yoga session for repressed emotions.

 

4- Try Emotion-Releasing Techniques

If you don’t have the space to move, you can still release emotions using emotion-releasing techniques. These techniques allow for deep emotional clearing—without needing to relive past trauma. 

EFT (Emotional Freedom Technique), also known as tapping, involves gently tapping on key meridian points (face, collarbone, armpits, wrists) while vocalizing your emotions, your willingness to release them, and positive affirmations. This works for any emotion, and even limiting beliefs! Simply search “EFT for releasing (insert emotion)” on YouTube for guided sessions.


Another surprisingly effective technique is Emotion Code. Perfect if you feel off but can’t pinpoint why or how. This technique taps into your body's intelligence and your subconscious mind to identify and release trapped emotions (even inherited ones) using muscle testing and a simple fridge’s magnet along one of your meridian line. This video presents to you the whole process, very easy to follow, and you can pull up the official emotion code chart here to do the exercise.

 

5- Write It Out & Burn It Down

Journaling is one of the most powerful ways to process emotions, especially for introverts. But for this practice, I encourage you to write on a loose sheet of paper instead of your journal. Start with the first thought on your mind and let everything spill onto the page, no matter how raw, painful, or unfiltered it may be. There’s no need to hold back.

When you’re done writing, take: a ceramic or metal bowl, a glass of water, your written pages, and a match or lighter. Go outside to a safe, wind-sheltered spot and burn the paper in the bowl. As the flames consume your words, feel yourself releasing the emotions. Once the ashes settle, pour the water over them and flush it all in the toilet, symbolizing a complete emotional release. This practice is especially powerful during the full moon, but it can bring immense relief anytime you’re overwhelmed.

 
15 Self-Care Ideas for When You're Feeling Down | The Wisteria Fairy
 

Step 2: Cleanse from the Negative Emotions

Now that you’ve released the emotions, it’s time to clear away any lingering heaviness, both internally and externally. These are some of the most effective practices to clear out the residual low energy within you and your environment.

 

6- Go Outside & Get Some Fresh Air

Nature has a grounding effect. Stepping out of your enclosed space and breathing in fresh air is like opening the windows of your body, letting stagnant energy flow out. Even a short walk outside can help clear your mind and restore balance.

 

7- Do a Power Clean-Up

Our surroundings deeply affect our emotions, often reflecting our inner state. Tidying up not only shifts the energy in your space but also brings clarity and calm. After releasing heavy emotions, you may not feel like doing a full deep clean, so try setting a 15-20 minutes timer and clean as much as you can within that time. Focus on the messiest areas, and if you feel the momentum to continue, reset the timer and keep going until you’re satisfied.

Open windows and doors for at least five minutes to circulate the air. Also, diffusing freshening essential oils such as eucalyptus, peppermint, or lemon will contribute to purifying the air and making your space feel fresh and pure. 

 

8- Cleanse Your Home Energetically

With your space physically clean, it’s time to clear it energetically. To remove stagnant energy, burn white sage or incense while keeping windows and doors open. Move through each room, guiding the smoke into corners, around furniture, and along the walls.

Another powerful method is sound cleansing. Using a singing bowl or chimes, let the vibrations fill the space, breaking up dense energy and inviting in a fresh, uplifting atmosphere.

 

9- Take an Epsom Salt Bath 

Water is a natural cleanser, and an Epsom salt bath is the perfect way to release any lingering negativity. Add ½ cup of Epsom salt and ¼ cup of baking soda to warm water. This will help relax your muscles, soothe your nervous system, and detoxify your body—leaving you feeling lighter, both physically and emotionally.

 
15 Self-Care Ideas for When You're Feeling Down | The Wisteria Fairy
 

Step 3: Lift Your Mood

Now that you’ve cleared away the emotional heaviness, it’s time to actively invite joy, lightness, and positivity back into your day. Think of this as tending to the garden of your soul, nourishing it with gentle care so that it can bloom once more. Raising your vibration will help you reconnect with a sense of peace, possibility, and inner radiance.

 

10- Do a Restorative Yoga Session

After releasing deep emotions, your body and mind might feel energetically drained. A gentle Restorative or Yin yoga practice can help you recharge while soothing your nervous system. These styles of yoga focus on deep relaxation, long-held poses, and mindful breathing, allowing you to fully surrender and be supported. This can be especially helpful if your emotions have left you feeling raw, as it creates a space for inner calm to settle in.

If you’re looking for a beautifully calming session, here’s one I love. Let yourself melt into the practice, allowing it to gently realign your energy and bring you back into balance.

 

11- Listen to a Positive or Motivational Speech

Words carry immense power. Hearing motivational, inspiring, or encouraging words from someone you admire can shift your mindset, rekindle hope, and remind you of all the beauty and possibility that still exists in your life. Consider listening to a motivational speech from a speaker who ignites a spark in you. 


You can find for example many Ted Talks or even type on YouTube “motivational video” or “uplifting speech”. This small act can rewire your thoughts from heaviness to hope, helping you remember that your story is still unfolding, and that the best is yet to come.

 

12- Pamper Yourself

Tending to your body is a beautiful way to shift your energy and uplift your mood. Self-care is not just about pampering, it’s about showing yourself love, care, and devotion.


Here are a few small but powerful ways to nurture yourself:

  • Luxuriate in your skincare routine, taking your time to massage in each step with intention.

  • Do your nails or style your hair, as small beauty rituals can be incredibly grounding, and looking at your pretty nails will make you smile.

  • Dress up in something that makes you feel radiant, even if you have nowhere to go. Putting on a beautiful outfit, even just for yourself, can shift our headspace.


Sometimes, the simple act of caring for your outer self can create a ripple effect inward, shifting your energy and boosting your confidence. When we present ourselves in a way that makes us feel beautiful and strong, we align with that version of ourselves, stepping back into our power.

 

13- Have a Positive Dance Party

Dancing to an upbeat rhythm, instantly lifts your spirit, energizes your body, and shifts your mood. Movement, combined with happy music, is a natural remedy for low energy. Turn up the volume, let go of overthinking, and allow yourself to move freely. Dance like nobody's watching, and watch how quickly your energy shifts.

To amplify this effect, consider curating a playlist with songs that have not only an uplifting beat but also positive lyrics. The words you hear repeatedly sink into your subconscious like a spell, so choosing uplifting lyrics (or at least not negative ones) can make all the difference. Here are some of my favourite songs from my own positive dance party playlist:

 

14- Laughter is The Best Medicine

Few things lift your mood as quickly as laughter! Whether it’s spending time with a loved one that always cracks you up, watching a comedy, silly skits, or a stand-up comedy show, laughing releases endorphins and dopamine, instantly reducing stress and boosting happiness. Here’s an article explaining how science backs this up.

Need a pick-me-up? Try one of my all-time favourite feel-good movies:

 

15- Help Someone & Make Their Day Better

One of the best ways to shift your energy is to spread kindness. Doing something thoughtful for someone else, big or small, instantly lifts your mood and creates a ripple of joy:

  • Surprise a loved one with a treat, a little gift, or a heartfelt message.

  • Cook their favourite meal or do a small favour for them.

  • Offer a kind word, a compliment, or your help to a stranger or a neighbour.

Seeing someone’s face light up because of your kindness is simply priceless. When you bring happiness to others, you invite it back into your own life. And focusing on bringing happiness to others can really give a break from our own problems and make us feel purposeful as a human being.

 

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15 Self-Care Ideas for When You're Feeling Down | The Wisteria Fairy
 

And there you have it, a little toolkit to help you navigate your lowest days with grace! Whenever you feel out of alignment, you can turn to these powerful practices to lift your energy and return to a state of joy. Follow this simple 3-step process, choosing 1-3 practices per step, and let it be your personal guide back to happiness. Personally, as a highly sensitive souls, having these tools at hand is truly life changing. Because you deserve to feel good, to thrive, and to embrace the magic of life, no matter the storm.

With infinite love and gratitude,

-Anne 🧚‍♀️

*** Which of the tools are you going to put in your own toolbox? Which are you the most excited to try? If you try the 3-steps process, let me know how it went for you! ***

Anne Hoarau
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