This is Monique Rhodes. Welcome to the In Your Right Mind podcast, where we’re learning how to be happier. If you’d like to know more about what I teach, visit moniquerhodes.com for a wealth of information.
One of my students recently reached out after appreciating a podcast I did on stress and anxiety. She had a question that I believe many of you might find helpful. She wrote:
"I absolutely loved today’s podcast about anxiety and mindfulness. Would the same strategies apply to feelings of sadness or depression? Often, I find myself feeling low in the afternoon and early evening. Sometimes it’s related to fatigue. Unfortunately, this is when I find myself reaching for food or alcohol for comfort—an unhelpful habit I’ve been working on for years. Any tips would be appreciated."
First, thank you for your kind words about the podcast. It’s heartening to hear that it resonated with you. I also appreciate you sharing your experiences and challenges so openly. It’s a brave and vital step toward understanding ourselves and creating meaningful change.
To answer your question: Yes, many mindfulness strategies can be adapted to address feelings of sadness or depression. While anxiety often feels like a heightened state of agitation, sadness or depression tends to feel heavy, like an anchor pulling us down. Both can benefit from gentle attention and self-compassion, although the approach may differ slightly.
Understanding Afternoon Lows
Feeling low in the afternoons or evenings is incredibly common. Often, it’s tied to a natural dip in our circadian rhythm. Fatigue, low blood sugar, or accumulated stress from the day can contribute to these slumps. When we feel depleted, it’s no surprise that our bodies crave quick comforts like food or alcohol. However, as you’ve noted, these habits often provide fleeting relief and perpetuate a cycle of discomfort in the long run.
Here’s the good news: Even small shifts in how you approach these moments can lead to profound changes. The key is to look at yourself with curiosity rather than judgment and experiment with healthier ways to respond to the afternoon dip.
Strategies to Break the Slump
1. Pause and Check In
Before reaching for a source of comfort, pause for a moment to check in with yourself. Ask:
- What am I truly feeling right now?
- Is it sadness, fatigue, boredom, or something else?
- What do I really need in this moment?
- Naming the emotion can begin to ease its intensity. This mindful awareness interrupts automatic patterns and gives you space to make conscious choices.
2. Create a Nourishing Ritual
Instead of fighting low energy, lean into it with a soothing ritual. Consider:
- Taking a 20-minute nap.
- Making a warm cup of non-caffeinated tea.
- Playing calming music or stepping outside for fresh air.
- Engaging your senses in positive ways can lift your mood without relying on food or alcohol. The ritual doesn’t have to be elaborate—what matters is that it feels nurturing and intentional.
3. Reframe the Low Mood
Sometimes sadness or low energy signals that your body needs rest, reflection, or release. Instead of seeing it as a problem to fix, view it as an invitation to slow down.
- Journal a simple gratitude list.
- Reflect on a few things going well, even when the day feels hard.
- Gratitude doesn’t negate sadness but reminds us that difficulties coexist with positives.
4. Move Gently
If your low mood stems from physical fatigue, movement can be transformative.
- Go for a short walk.
- Do light stretches.
- Dance to a favorite song.
- This doesn’t have to be formal exercise—just something to get your body out of stagnation and into flow.
5. Mindful Eating or Drinking
When you feel the urge to reach for food or alcohol, meet it halfway with mindfulness.
- Choose nourishing food, eat it slowly, and savor every bite.
- Replace alcohol with a special non-alcoholic drink, like sparkling water with fruit or a mocktail.
- Notice how much better you feel the next day when you don’t drink. Remind yourself that alcohol often perpetuates a cycle of not feeling your best.
6. Focus on Small Gratitudes
Look for small things to appreciate in the moment:
- The warmth of the sun.
- The sound of a bird.
- The coziness of a soft blanket.
- Gratitude doesn’t have to be grand—it’s about noticing the beauty in what’s already present.
Exploring Underlying Causes
Since these low moments are recurring, it may help to explore their root causes.
- Is there something about this time of day that feels particularly draining or isolating?
- Would scheduling something uplifting, like a quick call with a friend, a favorite hobby, or a mindfulness practice, help reframe this period?
- Do you need to do deeper work to understand the patterns behind these feelings?
Be Kind to Yourself
Habits take time to shift, and setbacks are part of the process. Each time you choose a healthier, more mindful response, you strengthen a new neural pathway in your brain. Celebrate these moments, no matter how small they may seem. Remember, you’re not alone. Many of us struggle with unhealthy habits or the weight of sadness. By meeting these moments with compassion and curiosity, you can transform them—not by fixing yourself, but by learning to care for yourself in deeper, more meaningful ways.
Thank you for sharing your journey. It’s an honor to walk this path with you and everyone else listening. Keep experimenting and trust that even small steps forward are leading you toward the peace, resilience, and happiness you deserve.
As always, be kind, take care, and go gently in the world.