Why do I feel weird? Something is wrong, but I don't know what
YOU FEEL WEIRD BUT CAN’T EXPLAIN IT PHYSICALLY. HOW TO IDENTIFY WHAT YOU’RE FEELING TO HELP YOU MOVE FORWARD
Estimated read time: 4 minutes
By Jackie Menjivar
(Yuris Alhumaydy / Unsplash)
You know those days where you just feel off? You can’t shake the feeling that something is wrong, but you just can’t put your finger on what. It might feel like nothing you do seems to make it go away.
That uncertainty can be frustrating (sometimes even more than the original feeling.) Here are a few things you can do to try and get to the bottom of what you’re feeling — but don’t sweat it if you don’t find the exact answer! We’ve also got some general tips for coping with those not-quite-right moments.
What’s wrong with me?
LISTEN TO YOUR BODY
Your physical needs can really influence your feelings, so it’s a good place to start. Do a quick body scan.
Am I tired? Do I need to sleep or to sit down and rest?
Does any part of my body hurt? Am I sore? Where?
What have I eaten today? Have I been eating balanced meals?
How is my hygiene right now? Do I need to wash my face, hair, or body?
When’s the last time I drank water? Was it enough?
Do I feel sick? Have I had any symptoms of physical illness?
RETRACE YOUR STEPS
Sometimes something happens in your life that triggers negative feelings. And sometimes, you don’t even realize that it made you feel a certain way until much later. Retrace your steps to look for a potential stressor.
When did this feeling start? What was I doing? What was I thinking about?
What have I done today? How did I feel throughout the day?
Has anything changed in my life recently? Has anything unexpected happened?
What have I been doing or thinking a lot about lately? What’s been occupying my time and mental energy?
INVESTIGATE THE USUAL SUSPECTS
Negative feelings may be challenging, but they’re also super normal. They usually have pretty common causes — things we all experience from time to time. Consider these common stressors.
How are my relationships doing? Do I feel connected to my friends, family, or partner? When’s the last time I spent quality time with them?
How is work/school going? Am I doing well? Am I enjoying what I’m doing?
How is my home life? Do I feel safe? Am I missing anything?
NAME IT
It can be hard to pinpoint what exactly is wrong. Consider this list and see if any of these common feelings resonate with you. Keep in mind that you may be feeling more than one thing.
Loneliness: I feel isolated and misunderstood by the people around me.
Low Self-Esteem: I don’t feel good about myself or my abilities.
Stress: I feel overwhelmed by everything happening around me.
Boredom: I don’t feel engaged or fulfilled by what I’m doing.
Uncertainty: I feel unsure of myself or my future.
What can I do to feel better?
WRITE IT OUT
As you’re working out your feelings, try writing your thoughts down. Use some of the questions above to guide you, or just brain-dump on the page. It doesn’t have to be perfect! It can help you organize your thoughts or get your feelings out.
GET MOVING
When you’re feeling stuck mentally, you can also end up stuck physically. Get your body moving to release some of the restless energy you might be holding.
Go for a walk or run
Stretch or do yoga
Dance to a song
Play with a pet
CONNECT WITH OTHER PEOPLE
Reach out to the people who make you feel cared for and appreciated. You don’t have to tell them that you’re feeling off — just spending time with your loved ones can remind you that you aren’t alone in this.
Humans need social interaction. Even something as simple as taking a walk around the block and smiling at your neighbors can help you feel connected.
DO SOMETHING YOU LOVE
When you’re in one of these moods, the things you usually enjoy may not sound as appealing. Challenge yourself to do them anyway. Put on your favorite show, play a video game, or start a new knitting project. It might feel like you’re just going through the motions at first, but give yourself a chance to get into it.
STEP AWAY FROM THE SCREENS
Our devices can be a huge source of stressful feelings, even if you don’t realize it. You might feel like you’re just casually scrolling, but the sea of “perfect” people on Instagram or awful news on Twitter can take a toll on your mood. Take a break when you start feeling off. Find hobbies you can do without screens, like baking, painting, or playing an instrument.
GET COMFY
That “wrong” feeling may have something to do with your physical environment. Are you too hot or cold? Do your clothes feel restricting? Is your chair uncomfortable? Even if it isn’t the cause of your feelings, it certainly doesn’t help. Take a hot shower, throw on some comfy clothes, grab a blanket, and settle in somewhere soft.
SIT WITH IT
Sometimes we’re so scared of feeling negative emotions that we look for any way to avoid them. Give yourself permission to feel the hard stuff. Let the sadness or loneliness or stress wash over you like a wave, cry if you have to, and then let it go. The feeling will pass eventually, and it’ll happen a lot faster if you acknowledge it instead of trying to push it down.
And remember: you don’t have to feel happy all the time. Are you feeling a negative emotion, or are you just feeling the absence of a positive one? Learn to live with the neutral moments.
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Everyone feels a little off sometimes, and usually it’s fleeting. But if you find yourself constantly struggling with that not-quite-right feeling, it may be a sign of a mental health condition like anxiety or depression.
Take an online mental health screen to determine whether you could be experiencing a mental health condition and get connected to resources.