Coping with Difficult Moods

 
 

Dealing With Difficult Feelings

Feel All the Feelings

Everyone has lots of different emotions — happiness, sadness, anger, frustration, excitement — and that’s totally normal! You don’t have to feel happy all the time, nobody does, it’s not possible.

We all have difficult feelings sometimes, that’s just part of being human.  The key to learning how to cope with low moods or difficult feelings is learning to notice your feelings, accept them, and figure out how to deal with them in healthy ways.

Instead of trying to push those feelings away, it helps to learn how to notice and understand them. The more you practise this, the easier it gets to deal with your emotions in healthy ways.

How to spot when you’re not feeling great

When You’re Feeling Down

Sometimes it’s hard to notice when we’re not feeling great. We might pretend everything’s fine or compare ourselves to others. Some times if you’re not in good form you might be more likely to compare yourself to others and feel like you’re not good enough, you might judge yourself harshly, avoid people or activities you usually enjoy or feel annoyed more easily.

These are “clues” that you might need to slow down and take care of yourself. But the first step in feeling better is to notice how you actually feel — and remind yourself that everyone has ups and downs and that all emotions are part of being human.

If you catch yourself getting stuck in your head, try the RAIN trick:

  • Recognise what you’re feeling

  • Allow it to be there

  • Investigate why it’s there

  • Nurture yourself with kindness

It might feel weird at first, but that’s okay — being gentle with yourself takes practice

What helps when you’re feeling down

It’s good to have some ideas for what could make you feel better too. Different things work at different times, so it’s good to have a few options. You could:

  • Talk to a friend you trust.

  • Go for a walk or get some fresh air.

  • Listen to or play music.

  • Spend time in nature.

  • Rest, nap, or just give yourself permission to slow down.

  • Do something small outside the house, like going to the shops.

Think of it like a menu – if one thing doesn’t work today, try another.

Be kind to yourself

When you’re feeling low, it’s easy to blame yourself. But self-blame usually makes things worse. Try to treat yourself the way you’d treat a good friend: with kindness and patience. Emotions don’t always go away straight away – sometimes they just need time to pass.

Real-life examples

  • Simone Biles, Olympic gymnast, said: “We have to protect our mind and our body, rather than just do what the world wants us to do.” She took time out to focus on her mental health and later came back to win more medals.

  • Paul Mescal, actor, said he realised he needed to start looking after himself and talk to someone when he was feeling low.

If you’re really struggling

If your mood doesn’t improve, or things start to feel overwhelming, it’s important to reach out for help. Everyone needs support sometimes. Talking to a parent, teacher, or a professional can make a huge difference.

There are also free and confidential supports online and in your community that you can turn to. Asking for help is a sign of strength, not weakness.

✨ Key message: All feelings are normal. Notice your clues, be kind to yourself, and try small steps to feel better. And if you’re struggling, don’t go through it alone – reach out for help.

 

Relevant links: 

💻 Website: Aware provides free support services to manage depression, anxiety, bipolar disorder, as well as to people who are concerned about a loved one.

💻 Website: Whatever you’re going through, the Samaritans can discuss your concern. Their support services are open 24 hours a day, 365 days a year.  

💻 Website: Pieta provides free therapy to people engaging in self-harm, with suicidal ideation, or bereaved by suicide.  

💻 Website: Here you will find a directory of accredited psychotherapists and counsellors in Ireland.  

💻 Website: BelongTo provide support to lesbian, gay, bisexual and transgender young people in Ireland. You will find out more on their website - click here. 

💻 Website: Spunout offers free, confidential support for young people: text service. 

🎥Video: Listen to this Ted talk by Kristen Neff about the difference between self-esteem and self-compassion. 

💻 Website: This website has free guided exercises to practice self-compassion.  

💻 Website: A Lust for Life content, campaigns and events to facilitate young people to be effective guardians of their own mind. 

💻 Website: Jigsaw provide services nationwide to support youth mental health.