What to Do When You’re Sad: Practical Ways to Shift Your Mood

Have you ever wondered why some days you just feel off, even when nothing seems wrong? Maybe you wake up feeling anxious, overwhelmed, or simply low on energy. You are not alone. In a world that expects constant happiness, it is easy to judge yourself for having negative emotions. The truth is, feeling down is a normal part of being human. What matters is how you respond when those feelings show up.

This week, I want to share practical, compassionate strategies you can use to feel better instantly. These are not just quick fixes, but tools that help you reconnect with yourself, shift your energy, and move from feeling powerless to empowered.

You'll learn

• 😀 Practical activities that you can take when you are sad, worried, angry, lonely, bored, insecure, or disgruntled. 
• 😀 What negative feelings really mean and why they are normal 
• 😀 How self-compassion can help you move forward 
• 😀 Simple actions that shift your energy when you are sad, angry, tired, anxious, or unmotivated 
• 😀 How small tasks like making your bed, taking a walk, or calling a friend can create positive momentum 
• 😀 The difference between constructive rest and procrastination scrolling 
• 😀 Why decluttering your space or your phone can clear your mind 
• 😀 How connection and creativity support emotional well-being 
• 😀 The importance of adjusting expectations and listening to what you really need

This episode is full of practical tips to help you move from feeling powerless to empowered, even if it is just in your own little corner of the world.

Resources mentioned in this episode

• Watch the video of this episode at the blog: https://jodiaman.com/blog/feel-better-instantly/
• Lily's Instagram @c.lily_aman and TikTok @c.lilyaman
• Dr. Jodi Aman’s YouTube Channel: @DoctorJodi
• Generation Z Mental Health Resource Guide: jodiaman.com/guide
• Redirect Positive Mindset Cards jodiaman.com/order-redirect-flash-cards
• EnCompass SEL Class Activity jodiaman.com/order-encompass-game
• Anxiety, I'm So Done with You! Book
• Dr. Jodi’s walking for wellbeing videos  - https://jodiaman.com/?s=walking

Takeaways from the episode

✔ Self-compassion is the first step
Give yourself permission to feel what you feel. Judging yourself only makes things harder. Compassion is the key to moving forward.

✔ Small actions shift energy
Whether it is making something creative, cleaning a counter, or taking a walk, small steps can create big changes in how you feel.

✔ Rest is productive
Listen to your body. Sometimes you need to rest, and that is okay. Make your rest intentional so it truly recharges you.

✔ Connection and creativity matter
Reach out to someone, start a project, or simply get outside. Connection and creativity are powerful antidotes to negative feelings.

✔ Empowerment begins with you
You may not be able to change everything, but you can always take one small step to shift your energy and reclaim your power.

Thank you so much for listening to Ask Dr. Jodi! If you enjoyed today’s episode, please take a moment to leave a five-star review on Apple Podcasts and share it with someone who needs inspiration or help to heal!  

You’re listening to the Ask Dr. Jodi - Mental Health & Relationship Advice with Jodi Aman.

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Contact Doctor Jodi:

• Website: jodiaman.com

• TikTok: @doctorjodi

• YouTube: @doctorjodi

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About Dr. Jodi: 

Jodi Aman is a social work doctor with 28 years of experience in clinical practice. She helps clients heal from trauma, understand the world, and reclaim self-confidence. She created C.O.M.P.A.S.S., an emotional wellness curriculum for middle and high school health classes designed to mitigate symptoms of anxiety and depression.

You can find hundreds of self-help videos on YouTube @doctorjodi. Also, watch her TEDx Wilmington talk, "Calm Anxious Kids," and read her award-winning book, Anxiety… I'm So Done with You! to learn how to understand and reverse the current mental health crisis. More about Jodi.

Ask Dr. Jodi Live

Welcome to Ask Dr. Jodi, where you get trauma-informed mental health and relationship advice you won’t hear anywhere else. Advice that helps you breathe a sigh of relief.

You’ll discover that your brain is not broken...that, whatever you are feeling, it is understandable. You are having a regular human response to the context of this crazy world. But that doesn’t mean you are destined to stay like this. You can get better. And we're here to help.

We cover topics that you and those you love are dealing with every day, helping you understand the problem, yourself, and other people so you have the information you need to heal, shift beliefs, get relief, set strong limits, let go, and act in a way that helps you and those you love FEEL BETTER.

I’m your host, Dr. Jodi. I've worked for 28 years as a psychotherapist, so I've seen and understood the nuances of human behavior and relationships from a rare perspective inside people’s minds and emotions. Together, we’ll discover how you are much  more  amazing than you think you are by building your confidence and accelerating your healing journey.

We livestream this show on YT every Monday at 8 PM E, @doctrojodi, so follow me there so you can participate in the conversation. We do live coaching on air, and you can get personalized advice for your situation. You will gain a deeper understanding of yourself, gain practical tips, and hear from relatable guests who will show you how to get rid of worry, strengthen your emotional bandwidth, and create a happy, purposeful life.