Sad or Low Energy

Sadness and low energy can leave you feeling heavy, unmotivated, or withdrawn. You might want to stay still, but small actions can gently lift your mood.

You might notice:

Low motivation
Fatigue or slow movements
Wanting to be alone
Tearfulness or a heavy chest

Techniques

Gratitude Journaling

What it is: A simple writing practice that focuses on noticing something you are grateful for.

How to do it: Each day, write down at least one thing you are thankful for. It can be small, like a warm drink, a pet’s hug, or finishing a task. Be specific rather than vague (“my friend made me laugh today” instead of just “friends”).

Why it helps: Sadness can make your mind focus only on negatives. Gratitude journaling gently retrains your brain to notice positives, which over time builds resilience, shifts perspective, and improves overall mood.

Gentle Movement

What it is: Low-intensity physical activity that engages your body without draining energy.

How to do it: Try light stretching, a short walk, or slow yoga poses. Focus on moving at your own pace, breathing steadily, and noticing how your body feels as you move. Even 5 minutes can make a difference.

Why it helps: Physical movement releases endorphins—the body’s natural mood lifters—and reduces physical heaviness or fog that often comes with sadness. Gentle activity also reminds you that you are capable of movement and care, even when motivation feels low.

Connect with Nature

What it is: Spending intentional time outdoors to engage with the natural world.

How to do it: Step outside and notice what is around you—the air on your skin, the colors of the sky, the sound of birds, or the feel of grass under your feet. You can simply sit outside, go for a slow walk, or tend to plants.

Why it helps: Nature exposure has been shown to lower stress hormones and boost feelings of calm and connection. Being outdoors also shifts focus away from internal rumination and reminds you of a bigger, soothing environment beyond your immediate worries.

Sad or Low Energy

Sad or Low Energy Sad or Low Energy

Techniques

Gratitude Journaling

What it is: A simple writing practice that focuses on noticing something you are grateful for.

How to do it: Each day, write down at least one thing you are thankful for. It can be small, like a warm drink, a pet’s hug, or finishing a task. Be specific rather than vague (“my friend made me laugh today” instead of just “friends”).

Why it helps: Sadness can make your mind focus only on negatives. Gratitude journaling gently retrains your brain to notice positives, which over time builds resilience, shifts perspective, and improves overall mood.

Gentle Movement

What it is: Low-intensity physical activity that engages your body without draining energy.

How to do it: Try light stretching, a short walk, or slow yoga poses. Focus on moving at your own pace, breathing steadily, and noticing how your body feels as you move. Even 5 minutes can make a difference.

Why it helps: Physical movement releases endorphins—the body’s natural mood lifters—and reduces physical heaviness or fog that often comes with sadness. Gentle activity also reminds you that you are capable of movement and care, even when motivation feels low.

Connect with Nature

What it is: Spending intentional time outdoors to engage with the natural world.

How to do it: Step outside and notice what is around you—the air on your skin, the colors of the sky, the sound of birds, or the feel of grass under your feet. You can simply sit outside, go for a slow walk, or tend to plants.

Why it helps: Nature exposure has been shown to lower stress hormones and boost feelings of calm and connection. Being outdoors also shifts focus away from internal rumination and reminds you of a bigger, soothing environment beyond your immediate worries.

Sad or Low Energy