Feeling like crap? You’re not alone. That heavy, sluggish, unmotivated feeling is something most of us experience at some point. It’s that point where you drag yourself through the day, wondering why your energy is zapped and your mood is in the dumps. The good news is, feeling like shit doesn’t have to be your new normal. Often, it’s a sign that some basic aspects of your lifestyle are out of whack.
Let’s dive into seven common reasons why you might be feeling this way and, more importantly, what you can do about it. These aren’t complex, life-altering changes, but simple, actionable steps that can make a huge difference in how you feel every single day.
1. You’re Eating the Wrong Foods
Unhealthy food
Let’s face it, food is fuel. And just like putting the wrong kind of fuel in your car can make it sputter and stall, putting the wrong foods into your body can leave you feeling sluggish and terrible. If your diet is packed with sugar, excessive alcohol, and mostly carbohydrates, it’s a recipe for feeling like crap.
The Sugar Crash: Sugar provides a quick burst of energy, but it’s followed by an inevitable crash. This rollercoaster of blood sugar levels can lead to fatigue, irritability, and that overall “blah” feeling.
Alcohol’s Downward Drag: While a drink might feel relaxing initially, alcohol is a depressant. It disrupts sleep, dehydrates you, and can leave you feeling drained and unwell the next day.
Carb Overload: Carbohydrates are essential for energy, but an overemphasis on simple carbs (like white bread, pasta, and sugary snacks) without enough protein and healthy fats can lead to energy dips and nutrient deficiencies.
The Carb and Fat Myth: Some diets demonize carbs or fats. However, scientifically, carbohydrates and fats are the primary sources of energy for your body. Unless you have a specific medical condition, eliminating them entirely is generally not recommended and can actually harm your energy levels and overall well-being. A balanced intake is key.
What to do:
- Focus on whole foods: Prioritize fruits, vegetables, lean proteins, and whole grains.
- Reduce sugar intake: Be mindful of hidden sugars in processed foods and drinks.
- Moderate alcohol consumption: Enjoy in moderation, and stay hydrated.
- Balance your macronutrients: Ensure you’re getting a good mix of carbs, proteins, and healthy fats. Don’t be afraid of healthy fats – they are crucial for sustained energy and hormone production.
2. You’re Not Sleeping Well
Sleep is when your body and mind repair and recharge. If you’re consistently skimping on sleep or your sleep quality is poor, feeling like crap is practically guaranteed.
Irregular Sleep Schedule: Your body thrives on routine. Going to bed and waking up at inconsistent times throws off your natural sleep-wake cycle (circadian rhythm), making it harder to fall asleep and wake up feeling refreshed.
Snooze Button Trap: Hitting the snooze button might seem like you’re getting extra rest, but those fragmented minutes of sleep are actually disruptive. You can fall back into a deeper sleep stage, and waking up again shortly after leaves you feeling groggier than if you had just gotten up with your first alarm.
Staying in Bed Too Long: Lingering in bed after waking up can also make you feel more tired. Your brain starts to associate your bed with wakefulness, disrupting your sleep patterns.
Sleep Doctor’s Tip: The key to better sleep isn’t necessarily sleeping longer; it’s about optimizing your sleep schedule and habits. One crucial tip from sleep experts is to maintain a consistent wake-up time, even on weekends. If you need more sleep, adjust your bedtime earlier, not your wake-up time.
What to do:
- Set a consistent wake-up time: Even on weekends, try to wake up around the same time to regulate your body clock.
- Get out of bed quickly: Resist the urge to snooze or linger in bed. Get up within 5-10 minutes of waking.
- Prioritize sleep duration: Aim for 7-9 hours of quality sleep each night.
- Create a relaxing bedtime routine: Wind down before bed with activities like reading, taking a warm bath, or listening to calming music.
- Optimize your sleep environment: Make sure your bedroom is dark, quiet, and cool.
3. Your Vitamin D Levels Are Low
Vitamin D is often called the “sunshine vitamin” because your body produces it when exposed to sunlight. However, many people are deficient, especially during winter months or if they spend most of their time indoors. Low vitamin D levels can significantly impact your energy, mood, and overall well-being, contributing to that feeling of “crap.”
Vitamin D’s Crucial Role: Vitamin D isn’t just a vitamin; it’s actually a hormone that plays a vital role in numerous bodily processes, from immune function to bone health and even mood regulation.
Sunlight and Vitamin D Production: UVB rays from the sun are necessary for your skin to produce vitamin D. However, factors like latitude, season, time of day, and ozone layer thickness can affect UVB ray intensity. In many parts of the world, especially those further from the equator, UVB rays are insufficient during winter months for adequate vitamin D production.
Supplementation is Key: If you live in a region with limited sunlight exposure, especially during winter, supplementation is often necessary to maintain optimal vitamin D levels.
Recommended Intake: The Vitamin D Council, a non-profit organization, recommends a higher daily intake than some standard medical guidelines. They suggest approximately 1000 IU (International Units) of vitamin D per 25 pounds of body weight. For example, a 200-pound person might consider around 8,000 IU daily. However, it’s always best to consult with a healthcare professional to determine the right dosage for you.
Get Tested: It’s crucial to get your vitamin D levels tested, especially if you’re supplementing. While vitamin D is essential, excessive intake can lead to toxicity. Regular testing helps ensure you’re within a healthy range.
What to do:
- Get your vitamin D levels tested: Ask your doctor for a blood test to check your vitamin D levels.
- Consider vitamin D supplementation: If you’re deficient or live in a low-sunlight area, consider supplementing with vitamin D3. Consult with your doctor or a registered dietitian for dosage recommendations.
- Safe sun exposure (when possible): During peak sunlight hours (while being mindful of sun safety guidelines), aim for moderate sun exposure to help your body produce vitamin D naturally.
4. You Aren’t Exercising
It might seem counterintuitive when you’re already feeling tired, but lack of exercise can actually be a major contributor to feeling like crap. Physical activity is a powerful energy booster and mood enhancer.
Sedentary Lifestyle = Sluggish Body: When you’re inactive, your muscles become deconditioned, and your circulation slows down. This can lead to fatigue, stiffness, and that overall heavy feeling.
Exercise Boosts Circulation and Energy: Physical activity gets your blood pumping, delivering oxygen and nutrients throughout your body. Regular exercise increases energy levels, improves mood, and reduces feelings of fatigue.
Movement is Key, Not Just Intense Workouts: You don’t need to become a gym rat to reap the benefits of exercise. Even moderate activity like walking, jogging, swimming, or dancing can make a significant difference.
Consistency Matters: Aim for regular exercise most days of the week. Even on days you don’t feel like hitting the gym, try for a brisk walk or some light activity to keep your body moving.
What to do:
- Incorporate regular exercise into your routine: Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Find activities you enjoy: Choose activities you find fun and sustainable to make exercise a consistent habit.
- Start small and gradually increase: If you’re new to exercise, start with short sessions and gradually increase the duration and intensity.
- Make movement a part of your day: Take the stairs instead of the elevator, walk during your lunch break, or stand up and move around regularly if you have a desk job.
5. You Don’t Drink Enough Water
Dehydration is a surprisingly common cause of fatigue, headaches, and that general “blah” feeling. Water is essential for virtually every bodily function, and even mild dehydration can leave you feeling like crap.
Water’s Vital Functions: Water is crucial for nutrient transport, waste removal, temperature regulation, and countless other processes in your body.
Dehydration Symptoms: Symptoms of dehydration can include fatigue, headache, dizziness, muscle cramps, and dry skin. Often, people mistake thirst for hunger, leading to unnecessary snacking when they actually need water.
How Much Water is Enough? Water needs vary based on factors like activity level, climate, and body weight. A general guideline is to aim for at least 64 ounces (8 cups) of water per day. Some experts recommend even more, especially for active individuals.
Chris Pratt’s Hydration Strategy: Actor Chris Pratt famously drank an ounce of water per pound of body weight when he was losing weight for a movie role. While this might be on the higher end, it highlights the importance of adequate hydration, especially when making dietary changes or increasing activity levels.
Easy Hydration Habits: Making water intake a habit is key. A simple strategy is to drink a glass of water first thing in the morning and before each meal. Carry a reusable water bottle with you throughout the day and sip on it regularly.
What to do:
- Aim for at least 64 ounces of water per day: Adjust based on your activity level and individual needs.
- Drink water consistently throughout the day: Don’t wait until you’re thirsty to drink.
- Start your day with water: Drink a glass of water as soon as you wake up.
- Drink water before meals: This can help you stay hydrated and also aid in digestion.
- Carry a reusable water bottle: Keep water readily available throughout the day.
- Listen to your body: Pay attention to thirst cues and drink water when you feel thirsty.
6. You Live in Fear (of the Past or Future)
This might sound less tangible than diet or sleep, but your emotional state plays a massive role in how you feel physically. Living in a state of fear, especially fear focused on the past or future, can be incredibly draining and contribute significantly to feeling like crap.
Fear’s Purpose: Fear is a basic human emotion designed to protect you in the present moment. It’s a survival mechanism that alerts you to immediate danger and triggers a fight-or-flight response.
Fear of the Past and Future is Misplaced: You cannot be afraid of the past because it has already happened and cannot be changed. Similarly, you cannot be afraid of the future because it hasn’t happened yet and is uncertain. Dwelling on past regrets or future anxieties is unproductive and emotionally taxing.
Fear Should Be Present-Focused: Healthy fear is a response to a present, real threat. It’s meant to be a temporary emotion that prompts you to take action in the now.
Chronic Fear is Draining: When you live in a constant state of fear, even if it’s directed at the past or future, your body and mind are in a state of chronic stress. This constant state of alert depletes your energy, weakens your immune system, and contributes to feeling mentally and physically unwell.
Take Control of the Present: The only time you have control is now, in the present moment. Focusing on what you can do today to improve your situation, rather than dwelling on the past or worrying about the future, is empowering and energy-giving.
What to do:
- Recognize and acknowledge your fears: Identify what you are afraid of and whether those fears are rooted in the past, present, or future.
- Shift your focus to the present: Practice mindfulness and bring your attention to the current moment.
- Challenge irrational fears: Ask yourself if your fears about the past or future are realistic and helpful.
- Take action in the present: Focus on what you can control today to improve your situation and reduce anxiety.
- Seek support if needed: If fear is significantly impacting your life, consider talking to a therapist or counselor.
7. You Don’t Practice Gratitude
Life is full of challenges, and things will inevitably “hit you.” However, focusing solely on the negative and overlooking the good things in your life can lead to a persistent feeling of dissatisfaction and unhappiness, contributing to feeling like crap.
Life’s Inevitable Challenges: Everyone faces difficulties, setbacks, and unexpected hardships. It’s part of the human experience.
Gratitude Shifts Focus to the Positive: Practicing gratitude involves consciously acknowledging and appreciating the good things in your life, no matter how small they may seem.
Gratitude Doesn’t Deny Challenges: Gratitude isn’t about ignoring problems or pretending everything is perfect. It’s about finding balance and recognizing that even amidst difficulties, there are still things to be thankful for.
Benefits of Gratitude: Studies show that practicing gratitude can improve mood, increase happiness, reduce stress, and enhance overall well-being. It shifts your perspective from what’s lacking to what you already have.
Easy Ways to Practice Gratitude:
- Gratitude Journal: Keep a journal and write down a few things you are grateful for each day.
- Daily Reflection: Before bed or upon waking, take a few moments to mentally list things you are grateful for.
- Express Gratitude to Others: Tell people you appreciate them and their actions.
What to do:
- Start a gratitude journal: Write down 3-5 things you are grateful for each day.
- Reflect on gratitude daily: Take time each day to think about the good things in your life.
- Share your gratitude: Express your appreciation to others.
- Focus on small things: Gratitude doesn’t have to be about big things. Appreciate the little things in your day-to-day life.
- Use gratitude to reframe negative situations: Even in challenging times, look for something to be grateful for.
Turn Feeling Like Crap Around Today
Feeling like crap is not a permanent state. By addressing these seven key areas – your diet, sleep, vitamin D levels, exercise, hydration, emotional state, and gratitude practice – you can take significant steps towards feeling better, having more energy, and enjoying life to the fullest. Start making small changes today, and you’ll be surprised at how quickly you can turn things around and stop feeling like shit.
