If you can, find a quiet space where you can be by yourself, without distractions.

For example, you might think to yourself, “I’m feeling disappointed and mad at myself for getting a bad grade on that assignment. ” Don’t try to judge or analyze your feelings—for example, don’t tell yourself, “It’s ridiculous to be so upset about this!” Just make note of your feelings and let them be.

Studies show that the simple act of putting your feelings into words can dramatically reduce the effect of those feelings. [5] X Research source

For example, you might have a drink of water or eat a healthy snack. If you’re tired, take a brief break from whatever you’re doing and rest. You can also try a few simple stress-relieving activities, like going for a walk, meditating, or doing a little yoga.

Reach out to a friend, loved one, or trusted colleague. Say something like, “Hey, I’m having a rough day. Mind if I vent a bit?”

Just because a bad experience is temporary does not mean your feelings about it at the time aren’t valid. Be patient with yourself and allow yourself time to be upset. You might tell yourself something like, “This day has been awful and I feel really down about it right now, but today won’t last forever. ” Try to view tomorrow as an opportunity to start fresh.

If you can, find a quiet place to sit or lie down while you breathe. Put one hand on your belly and the other on your chest so that you can feel the motions of your body. Close your eyes and focus on the physical sensations of breathing. If you have the time, you can also try more advanced breathing exercises. For example, try slowly breathing in for 4 counts, holding your breath for 7 counts, and breathing out for 8 counts. Repeat this process 3 to 7 times.

Even if you don’t consider yourself the artistic type, you can still get stress-relieving benefits from simple activities like coloring, doodling, or doing paint-by-numbers. You could also write down your feelings in a journal. [12] X Research source It doesn’t have to be anything polished or profound—just getting your feelings out on the page in a few words can help them feel more manageable.

If you’re not sure what might help, try making a list of 5 simple, easily attainable things that you always enjoy. For example, your list could include things like “reading some of my favorite book” or “playing through a level of a video game that I like. ” Avoid putting things on your list that you can’t control (e. g. , “days with warm weather”) or that are not realistic right at this moment (such as “going on a cruise”).

If you don’t have any friends or family nearby, try giving someone you know a call or having a chat online.

If you don’t have time for a full workout, even taking a 10-minute walk around the block can help.

The lotus position is an easy, calming pose that you can do anywhere. Sit comfortably in your chair or on the floor with your neck and spine straight and erect and cross your legs. Place your hands on your thighs, palms up, with your thumbs and first fingers touching. Breathe deeply through your nose for 10-15 breaths.

While sweet baked goods, candy, or greasy foods may be tempting while you’re feeling down, these can deplete your energy and leave you feeling worse. If you are going to go for chocolate as your comfort food, opt for dark chocolate. Dark chocolate has high levels of phenylalanine, which can stimulate your brain to release serotonin, a natural feel-good chemical. [21] X Research source

Turn off all bright screens at least half an hour before you go to bed. Unwind before you sleep with some light stretches and a warm bath or shower. Read a little bit of a relaxing book and listen to some calming music. Make sure your room is dark, quiet, and comfortable (e. g. , neither too hot nor too cold). Drink a warm, caffeine-free beverage, such as a mug of warm milk with a little honey mixed in. [23] X Research source