I'm Manuel Saez, I write to help founders master emotional intelligence to make decisions with clarity 🌻 EQ coach, 2X-founder & award-winning designer ➜ I love fixing old motorcycles 🛵 🏍
Reading time: 8 min.
Contents:
① Send a thank you note to someone who helped you
② Quiet your mind through meditation
③ Stop consuming low-energy content
④ Pet your dog or cat if you have one
⑤ Avoid spending time with people who have negative vibes.
⑥ Make a list of positive aspects of your life
⑦ Start journaling
⑧ Listen to your high school music
⑨ Look for things to appreciate
①⓪ Think and feel things that put you in a good mood
This is a letter to my future self to help me feel better when I am down.
Dear Manuel from the future:
When you feel like the weight of the world is on your shoulders, and every effort seems like swimming in a river of dulce de leche, remember that everything in this universe oscillates, and this, too, shall pass.
Look at your wrist, "Todo Pasa."
You're human, beautifully flawed, and resilient.
When every step you take feels like walking uphill on dunes of frustrations, know there's always a way out.
No matter what your head tells you, drowning in despair isn't the answer. Look at your wrist, "Todo Pasa."
It is easy to be a victim. It is harder to be a hero.
And in times like these, nothing is more important than coming through for yourself and becoming the hero you need.
You've got this. You have done it before, and you can do it again.
Here is a list reminding you of tools that have helped you in the past and can help you again.
① Send a thank you note to someone who helped you
Gratitude is like a beacon of light in the darkness. It not only brightens the recipient's day but also illuminates your path.
Think of the people who've lent you a hand, however big or small the gesture; send them a quick note to let them know you are grateful and that you thought of them.
This is not the time to ask but the time to give.
Writing a thank you note allows you to reconnect with that feeling of being supported and valued, and at the same time, it puts you in a place of service to others.
The energy you create in this simple act can transform your mood and set you on the path to bounce back to your best self.
You can send the message physically or digitally. The medium matters less than the message. You've got this!
② Quiet your mind through meditation
The worst part of feeling down is the uncontrolled negative thoughts that run free in your head.
You must rein them in, and meditation can help with this.
Meditation is the art of silencing the noise in your head. It's not about emptying your mind but learning to observe your thoughts without judgment.
Start with just five minutes. Sit quietly, focusing on your breath. As your mind inevitably wanders, scattered by thoughts of the day or concerns for tomorrow, gently acknowledge these thoughts as thoughts, not reality, and then redirect your attention back to your breath.
This act of returning your focus is where the magic happens. It trains your mind to reside in the present moment and not worry about what happened in the past or what may or may not happen in the future.
All that matters is here and now.
Meditation can be difficult; even experienced people have trouble sometimes. You may not get this right, but that is okay.
Doing your best, without guilt or blame, is the most important thing.
③ Stop consuming low-energy content
The media you consume impacts your energy and mood. Be mindful of this.
Low-energy content, like mindless scrolling through social media or binge-watching news channels that highlight adverse events, adds unnecessary emotional strain you cannot afford when feeling down.
Be intentional about your consumption. Choose content that uplifts, educates, or inspires. This shift can dramatically alter your outlook and emotional state.
Limiting exposure to negative content isn't just about avoidance; it's about creating space for content that contributes to your growth and happiness.
Engage with platforms and communities that share your values and interests. Whether you follow educational channels, join positive online communities, or subscribe to inspiring podcasts, actively curating your media diet enriches your life.
④ Pet your dog or cat if you have one
Animals have a magical way of elevating your spirits.
It's a therapeutic interaction that benefits both you and your furry companion. Stroking their fur, feeling their warmth, and looking into their trusting eyes can significantly uplift your mood.
This interaction releases oxytocin, often called the "love hormone," in both you and your pet, fostering a deep bond of companionship and mutual comfort that transcends words.
The presence of a pet can transform moments of loneliness or sadness into opportunities for connection and emotional healing.
If life finds you without a pet, there are still ways to experience the joy and comfort animals can bring.
Spending time at an animal shelter, volunteering to walk your friend's dogs, or even watching videos of animals online can offer a glimpse into the unconditional love and happiness pets provide.
⑤ Avoid spending time with people who have negative vibes.
Some people are energy vampires; sometimes, we don't realize that the people around us are pulling us down.
Avoiding spending time with individuals who emanate negative vibes is crucial for maintaining mental and emotional well-being.
People's energy is highly contagious, and being around those who constantly emit negativity can significantly drag you down, making it harder for you to bounce back from low moments.
Setting clear boundaries with those who drain your energy is not only necessary but a form of self-care.
It's about prioritizing your peace and mental health over pleasing everyone. Instead, deliberately spend your time with friends and family members who exude positivity.
These individuals radiate a kind of energy that can lift you and provide comfort and motivation during challenging times.
Surrounding yourself with such positivity can significantly enhance your resilience, making it easier to navigate through life's ups and downs with grace and strength.
When you are your hero, you take ownership and refuse to be a passive bystander in your own life.
Instead, you become an active participant, making deliberate choices to feel better.
⑥ Make a list of positive aspects of your life
Manuel, For some reason, you tend to focus on the negative aspects of your life, on what is missing, and your accomplishments and positive things tend to get overlooked and underappreciated.
It's all too easy to become engulfed in negativity or overwhelmed by setbacks, losing sight of the myriad blessings and achievements you have going for you.
Reflecting and writing down these positives—no matter how seemingly insignificant—can significantly shift your focus from lack to the abundance surrounding you.
This could include the basic comforts of life, such as having a safe place to call home, the simple pleasure of savoring your favorite drink, or the warmth felt from a meaningful conversation with a loved one.
Documenting these moments reminds you of the beauty and positivity in your life, dispelling the clouds of despair and highlighting the enduring presence of hope and gratitude.
This practice nurtures a more appreciative mindset and builds a reservoir of positive memories to draw upon in times of need.
⑦ Start journaling
Journaling is a powerful tool for self-reflection and emotional release. Let your emotions, aspirations, and anxieties spill over the pages.
This process of documenting your daily experiences and the entire emotional landscape that defines your existence becomes a journey of self-discovery.
As you commit your thoughts to paper, you begin unraveling the complex tapestry of your psyche, identifying recurring themes, emotional triggers, and sources of joy that the hustle and bustle of everyday life may have obscured.
Journaling transcends mere record-keeping; it evolves into a therapeutic endeavor, a means of self-soothing and cultivating empathy towards oneself.
This simple act of writing becomes a lifeline, a steady companion through the ebb and flow of life's emotional tides.
⑧ Listen to your high school music
Listening to your high school music is an enchanting journey to a time of simpler joys, freedom, and possibilities.
Music is vibration, and the right vibration can uplift your mood faster than you can think about it.
Creating a playlist of these nostalgic tunes and music invites a flood of memories and feelings that were once the backdrop of your life. As you immerse yourself in the melodies and lyrics that defined your teenage years, you allow the nostalgia to envelop you, singing along to the anthems of your past.
This musical voyage is an escape and a powerful reminder of your younger self's unadulterated passion and dreams. It reconnects you with parts of yourself that may have been buried under the responsibilities and challenges of adulthood.
This act of reminiscence serves as a beacon, guiding you back to your core, to the individual you have always been, untouched by time's passage.
⑨ Look for things to appreciate
Practicing gratitude is a powerful exercise that can significantly shift your perspective toward life, bringing into focus the richness and abundance that might otherwise go unnoticed.
Starting each day with the simple task of identifying at least one thing you're grateful for lays the foundation for a mindset rooted in appreciation rather than scarcity.
This habitual act of recognizing the value in small, everyday experiences gradually shifts one's focus from dwelling on what one lacks to celebrating the abundance around them.
Cultivating this sense of gratitude fosters a deep-seated feeling of contentment and well-being, transforming one's perception and interaction with the world.
Over time, this practice enhances your mood and emotional resilience and enriches your life experience, making it fuller and more satisfying.
①⓪ Think and feel things that put you in a good mood
Deliberately focusing on thoughts and memories that uplift your spirits is a powerful strategy for enhancing your overall mood.
The human mind has a remarkable capacity to shape individual reality based on the focus of its thoughts.
By consciously deciding to dwell on the positive aspects of your life, such as a heartfelt compliment you once received, a significant goal you accomplished, or a genuine moment of laughter shared with a close friend, you harness this capacity for a beneficial purpose.
These positive reflections serve as a potent antidote to negativity bias, a psychological tendency to pay more attention to negative experiences than positive ones.
This practice enhances your current well-being and contributes to a more optimistic and resilient mindset, enabling you to navigate life's challenges more quickly and confidently.
Sometimes, advice like "Feel better; just try harder" can sound simplistic, as if improving your mood is as easy as flipping a switch.
But overcoming low moments isn't always straightforward—I understand that.
I know it is hard, but it is possible.
Feeling down is part of the human experience, a reminder of our depth and complexity.
The key is not to let these moments define you but to use them as stepping stones toward resilience and growth.
Do you understand what you have to do? These actions aren't just tasks; they are steps on a ladder to help you overcome despair.
Each step you take declares that you're more than your lowest moments.
So, when the weight feels unbearable, and the river of dulce de leche seems endless, remember these words.
You are not a victim. You are a hero, your hero.
You've got this.
Sending you good vibes 🌻
Manuel ➜ https://manuelsaez.com/