If You’re Feeling Down And Out…

by Patrick Liew on August 27, 2018

If You’re Feeling Down And Out…

I’m writing to that special someone out there who is feeling down, really down.

You have never felt like this before.

And to cap it all, you feel alone and that nobody seem to care for you.

Some years ago, I felt the same way too.

For a period of time, I was struggling through a dark tunnel.

I was going down and down… and with no end in sight.

Then, I saw the light.

Please allow me to share with you how to find the way upward and forward.

1. First, know that you’re special.

You are a limited edition of one.

There can never be another you, nor a pirate copy or a perfect copy of you.

There are people who love you and care for you – and you may not even be aware of them.

And they are standing with you in spirit right now, and they want to see you well and live a better life.

2. In such times, it’s hard to take action but it’s not impossible.

Pick up the phone and reach out to a doctor, counselor, or social service or religious organization and ask for help.

3. Fight the tendency to withdraw and isolate yourself.

Stay connected with loved ones and friends who are able to stand with and support you.

And continue to enlarge your circle of positive-minded friends to inspire and encourage you.

There are good people who won’t feel troubled by you.

Instead, they want to help you more than you can ever dream or imagine.

4. If you are feeling really down, stop doing whatever you’re doing, and remove yourself from wherever you are right now.

Run from anything that stress you and darken your moods.

5. Engage in fun and healthy activities that relax you and make you feel good and happy.

Eg. Listen to uplifting music, dance, watch a funny show, play a sports, go swimming, participate in an exciting hobby or interest, read a book, play with a pet, etc.

Push yourself to exercise regularly because it’s a good way to lift you up and make you feel energized.

And participate actively in social groups that bring meaning, excitement and fulfillment to your life.

6. Avoid food with artificial chemicals and preservatives, alcoholic drinks, and food with high sugar and refined carbohydrate content.

Those food have a tendency to make you lethargic and feel down after awhile.

Boost your energy level with Vitamin B vitamins.

Such vitamins can be found in health supplements, chicken, eggs, beans, fruit and leafy vegetables.

Enhance your moods with food that’s rich in omega-3 fatty acids.

Food with such acids include tuna, anchovies, sardines, salmon, herring, mackerel, and some cold-water fish oil supplements.

Enjoy outdoor activities to get at least 15 minutes of exposure to sunlight.

It can help to improve your serotonin level to boost your moods.

7. Fight unhealthy thinking.

When you’re down and out, there’s a tendency for negative thoughts to cloud your mind.

And make you see everything in a negative light.

Those thoughts are oftentimes exaggerated, pessimistic and irrational.

Take note that negative thoughts cannot become uncontrollable – unless you allow them to take roots in your life.

At any point, you can stop the downtrend spiral of negativity and reverse its impact in your life.

8. The best way to stop a negative thought is to nip it at its bud before it becomes a major challenge.

If possible, prevent it from getting into your mind – right from the beginning.

9. Challenge every negative thought.

Ask yourself, “What is the truth about the subject that I am thinking about?

“How does it influence my life and impact my loved ones?

“How can I replace this thought with a positive one?

Stop thinking, “Why is life unfair to me?”

Instead, ask yourself, “Life is good. What are the many blessings in my life?”

By disputing against a negative thought, it lowers your belief in it and stop it from seeping into your mind.

10. It’s not good enough to remove negativity.

At the same time, fill your mind with positive thoughts, emotions and actions.

Don’t just aim to be positive.

“Force feed” all five senses with things that are positive.

For example, carry a positive book with you all the time.

Feed your mind with positive inputs at every given moment so as to change your thought process and emotion.

Discipline yourself until being positive becomes a desired, integral and vital part of your life.

11. Continue to improve your mindset and lifestyle, and apply various self-help actions to improve your condition.

Remember, you can press on to take action even if you don’t feel like doing it.

Just take the first step and then, one more step after another until you lift yourself out to enjoy a healthy life.

However, if you feel that you are fighting a losing battle, please seek professional help.

Seeking help is not a sign of weakness. It’s for the brave and strong.

Therefore, unleash your strength and courage.

Join the victors who fought against their egos, weaknesses, and lack of inertia.

And push themselves to seek help in dealing with the challenges in their minds, hearts and spirits.

You can beat the shadow within you.

There’re many who are standing with and behind you right now – and you may never realize it.

They are just one call away.


I hope this message will find a place in your heart.

By the way, I have also recorded other reflections.

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Please read my reflections and continue to teach me.

Life is FUNtastic!


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