What do you do when your life doesn’t go well, when you gradually lose hope and have dark thoughts? What can we do to get back on track, to tell ourselves that it will pass, that tomorrow will be another day? Here are 7 great exercises to put an end to gloomy thoughts and calm your nerves.

1 – Writing

Indeed, writing is a very effective exercise when we’re feeling down. Because writing allows us to take a step back from our thoughts.

In fact, it’s important to understand that most of our thoughts are automatic. We have over 60,000 thoughts a day, and 95% of today’s thoughts are the same as those of yesterday. In other words, we replay our thoughts without even realizing it.

What’s more, our thoughts come from our mind, which is often pessimistic! For it, everything is a potential danger and it spends a lot of time imagining the worst, thinking how best to prepare for it. Without realizing it, we lose all hope.

And we end up brooding.

So, writing will help you to step back from your mind. In fact, by seeing the automatic thoughts of your mind written down in black and white, your little inner voice will be able to make itself heard and help you to reconnect with hope.

Finally, once written down, your dark thoughts seem to belong to someone else, and you’re able to calm down.

To write, I invite you to take a sheet of paper and a pencil and ask yourself this simple question: “What’s on your mind right now? What’s weighing heavy on my shoulders and heart?”

2 – Talk to get rid of dark thoughts

The truth is, gloomy thoughts make us think we’re all alone in the world. In fact, our minds tend to over-react and dramatize things.

So, if you’re feeling lonely right now, rest assured that your mind will dramatize this feeling by making you think: “I’ve always been lonely. Nobody loves me anyway. No one has ever loved me!

Can you see how your dark thoughts behave? They dramatize.

That’s why it’s essential to talk about them with someone you know and trust, or with a professional. Because this person will be able to tell you when you’re overreacting, so you can regain your composure.

Realize that it’s your dark thoughts that are telling you negative stories about your life. You don’t have to fall into this trap. And talking about it is an effective and calming exercise to stop you falling into it and hurting yourself.

3 – Distract yourself so you don’t have any more dark thoughts

When we start to have gloomy thoughts, our reflex is to dive into them. In other words, we listen to our thoughts and do nothing else.

In fact, we forget that we are free at any time not to listen to our dark thoughts.

They’re just ideas, automatic thoughts. In other words, they have no power over us. But we give them our full attention.

That’s why I wholeheartedly invite you to allow yourself to be distracted.

In concrete terms, when you feel that your dark thoughts are hurting you too much, that they’re too intense, do something else to stop listening to them.

Watch a film, read a book, go for a run, cook, garden, do some housework…

Do something to take your mind off your dark thoughts. For me, this is one of the most effective exercises, yet I’ve noticed that we rarely think about it.

So write it down somewhere.

4 – Read books that feel good

We don’t always realize it, but there are so many people in the world with dark thoughts. At the same time!

In other words, we’re not alone. We’re never alone.

In fact, the biggest problem with dark thoughts is that they trap us in a sense of solitude that’s not true! You’re not alone in your dark thoughts.

And the good news is that some people have already succeeded in freeing themselves from their dark thoughts, and are sharing their advice and techniques in books.

You can also find people giving advice on a whole host of other subjects that will do you good.

I’m talking about personal development books. Books that changed my life!

That’s why I wholeheartedly advise you to buy several books on personal development, books that will do you good.

And don’t wait until you’re feeling down to read them. In fact, start a good daily habit: read a little every day! You’ll see, it’ll do wonders for your life!

5 – Crying

Often, when we’re feeling down, we don’t know what to do with all the pain we’re feeling.

And, because we’ve learned to look strong no matter what happens in our lives, we suffer in silence. Worse, sometimes we even pretend that everything is fine.

That’s why I wholeheartedly invite you to allow yourself to cry. Especially when you’re feeling down.

After all, you’re going through a difficult time, so give yourself permission to express your pain through tears.

You don’t even have to cry for hours on end. Often, 2-3 minutes is enough. In fact, just long enough for the emotion of sadness to be released through tears.

Tears are magical, soothing and calming, so why not take advantage of this natural and healthy remedy?

6 – Take a walk in nature to get rid of dark thoughts

When we have dark thoughts, we cut ourselves off from everything without even realizing it.

That’s why I wholeheartedly invite you to go for a walk in nature: by the water, under the trees.

Take your time. Walk softly, without music. Put your hands on the ground, the trees, the flowers. And take deep breaths in and out.

Let nature’s magical scenery distract you from your dark thoughts.

Because, yes, life isn’t always easy, it’s even very difficult at times. But life is beautiful, all the time.

It’s up to you to grasp its magic at every moment. And nature is your most beautiful and sweetest reminder.

7 – Training for happiness

All too often, we feel helpless in the face of our dark thoughts. We even believe that we’re not normal, that if we think that way, there must be something wrong with us.

This is where happiness training becomes essential!

Happiness training isn’t just about putting in place good habits in our lives, such as the practice of gratitude.

It’s also about understanding our darker sides and learning to live with them.

Understand that it’s okay to have dark thoughts, that it’s normal. It happens to everyone every day.

In fact, the problem with dark thoughts isn’t them, it’s your reaction to them: you panic. You react according to them.

So by learning to be happy, you could learn to live better with your dark thoughts, and learn how to calm and soothe yourself.

That’s why I wholeheartedly invite you to learn about happiness, as I did myself.

Find out more:

I invite you to read these 2 complementary articles:

Discover Suicidal thoughts: 6 tips to free yourself from them
Discover How to keep your spirits up? 10 tips to keep smiling

I recommend this inspiring book:

All the Bright Places by Jennifer Niven

The author weaves a poignant tale of dark thoughts, mental health and the search for hope. The novel explores the lives of two teenagers grappling with their inner demons, and tackles themes of love, loss and the power of human connection. In its sensitive portrayal of mental health issues, the book highlights the importance of empathy and understanding, offering a story that resonates with those facing their own dark thoughts.

I cried, I cried a lot. Why I still loved the book: It’s amazing that someone could put something like this on paper. I loved her writing style.
I’m a dreamer, and I think that’s exactly why I liked this book so much…

Thank you very much for reading this article.

If you liked it, let me know in the comments.

Take care of yourself