Every morning, we each have our unique way of getting out of bed. But sometimes, you might find it tough to get up because of things happening in your life. Feeling a bit down now and then is normal. But when it starts happening a lot and makes you not want to get out of bed, that’s when it’s important to take a closer look at what’s going on inside and figure out what’s causing it.

I asked two teenagers, “Have you ever felt so sad that you could not get out of bed? If so, how did you recognize what was causing you to feel that way and what steps did you take to get to an empowered feeling again?”

Jude a 19-year-old female from Johannesburg replied, “Being nineteen (and being human, period), right on the cusp of child and adulthood, there’s a lot of confusion and angst over where I am in life, who I want to be, etc. The frustration and fear of not knowing gets to me and honestly, I don’t have a strategy for overcoming those times or know how to deal with it.

However, I have found solace in sitting with my feelings for a bit to take it in and understand how and why I feel the way I do. Journalling gives my feelings a voice so that they’re acknowledged and heard, helping me process what it is that I’m going through. Any movement such as exercise, stretching, or even dancing helps me loosen and release the old energy and attracts a newer, clearer energy that I feel flushes the other out and helps me regain my power. Re-grounding myself by spending time with family helps me return to self with people who care about that self.

Daksh, a 19-year-old male from the Netherlands, visiting Cape Town for a few months, replied, “For me, it was a couple of years back when I was fifteen years old, and I could not go to my dream boarding school because of personal reasons. This was after having been admitted with a full scholarship. I was quite sad and on some days couldn’t get out… but the thing that made me get up from day 1 of my sadness was the power of manifestation and the belief I’d be in a better place some weeks down the line if I put in the work.”

From these two young individuals, we can receive a perspective that mutually can be felt regardless of where you are from, feeling sad, lost or confused can affect just anyone. Multiple factors can affect how you feel, here are 8 key points to help you navigate times of feeling low and find your way back to a place of motivation and energy.

1. Acknowledge Your Feelings
The first step in overcoming any challenge is acknowledging your feelings. Emotions are a natural part of the human experience. Feeling low sometimes is okay. Allow yourself to sit with your emotions without judgment, and recognise that it’s okay to not be okay.
2. Practice Self-Compassion
Be kind to yourself during these challenging moments. Treat yourself with the same kindness and understanding you would offer to a needy friend. Remind yourself that you are worthy of love and compassion.
3. One step at a time
When you’re struggling to get out of bed, even the simplest tasks can feel overwhelming. Instead of focusing on everything you need to do, concentrate on implementing what I call a 1% strategy. The 1% strategy is about making incremental improvements to support the desired goal. If your goal is to wake up earlier, start by gradually adjusting your bedtime. Instead of trying to go to bed much earlier all at once, aim to go to bed just 5 minutes earlier each night. This 1% approach helps your body adjust without compromising your sleep quality. Over time, these small adjustments add up. eventually allowing you to go to bed 30 minutes earlier, making it easier to achieve your goal of waking up earlier.
4. Reach Out for Support:
You don’t have to go through difficult times alone. Contact friends, family members, or a trusted guidance counsellor/life coach at school/university for support. Sometimes, just having someone to listen to me, can make a world of difference.
5. Practice Gratitude:
It’s easy to focus on the negative aspects of life when you’re feeling low. However, practising gratitude can help shift your perspective and bring more positivity into your life. I always recommend my clients to have a journal next to their bed and upon waking up take a few moments to reflect on the things they’re grateful for.
6. Engage in Self-Care:
After acknowledging what you are grateful for, Taking care of yourself is crucial, especially when feeling low. Try to see your morning routine as something to look forward to – we all have to brush our teeth but why not play some good music that contributes to boosting your mood while doing it? Feeling low can also be a result of sleep deprivation, so learning to create a suitable nighttime routine is important.
7. Set Realistic Goals
Setting realistic goals can help you regain a sense of purpose and direction. Start small and gradually work your way up to bigger goals.
For example, you might want to improve your grades at school. Your first step could be to seek help. Start by speaking with your teacher and parents. They will offer guidance and support and may get you a mentor. Your mentor will help you improve your grades.
Celebrate your achievements along the way, no matter how small they may seem.
8. Practice Mindfulness:
Mindfulness techniques, such as deep breathing exercises or meditation, can help calm your mind and reduce feelings of anxiety and stress. Incorporate mindfulness into your daily routine to help you feel more grounded and present in the moment.

In conclusion, feeling so low that you can’t get out of bed can be a daunting experience, but it’s important to remember that you’re not alone. By acknowledging your feelings, practicing self-compassion, reaching out for support, and taking care of yourself, you can overcome these challenges and find your way back to a place of hope and positivity.

Have you ever felt this way before? If so, how did you navigate understanding why you felt down and what steps did you take to feel better?