April 11


How to Feel Better Fast: 7 Techniques That Really Work

By Harry Heijligers

April 11, 2022

How to feel better fast?

Feeling bad is never fun.

It's not just annoying…
it's also unhealthy.

In fact, feeling bad has been linked to heart disease, cancer, depression, anxiety, and even suicide.

Many techniques help us feel better fast.

Some of these techniques are old…
while others are new.

However, I've found that most of them work very well.

I will share with you 7 techniques that really work and answer the question how to feel better fast.

You can use these techniques to get rid of any negative feelings holding you back.

It’s easier than you think!


Why is it important to learn how to feel better fast?

Unfortunately, feeling bad is the cause of a negative vicious cycle that leads to loss of sleep, feeling depressed, anxiety, and so on. To break this cycle, you need to learn how to feel better fast.

how to feel better - feeling bad cycle

Let me explain:

Feeling bad leads to feeling depressed.

When we feel bad, we tend to withdraw from others. We may not talk much, we may isolate ourselves, and we may become withdrawn. These behaviors make us feel even more depressed. They make us feel like no one cares about us. It can lead to feelings of hopelessness, feeling depressed.

Feeling depressed leads to losing sleep.

Depression can make us lose interest in things that used to bring us joy. It can make us feel sad, angry, anxious, and unable to enjoy life. It can make us lose interest and motivation to do anything at all. It can make us tired, lazy, and unmotivated. Worst of all, feeling depressed can make us lose sleep because we can't relax and feel tensed continuously.

Losing sleep leads to anxiety.

If we don't get enough sleep, we won't function well. Our moods will fluctuate, and we might experience insomnia. Insomnia can lead to feeling irritable, nervous, and anxious. It can also lead to headaches, stomachaches, and other physical problems. It can keep us awake all night long. If we are not getting enough sleep, we may constantly think about sleeping. We may worry about falling asleep. We may even think about going to bed but not falling asleep. This can lead to feeling anxious.

Anxiety leads to feeling bad.

When we feel anxious, our heart rate increases, blood pressure rises, and breathing becomes rapid. When we feel anxious, we often feel tense and uncomfortable. Anxiety can make us feel fearful, worried, and uneasy. It can make us want to run away. Above all, it makes us feel bad.

And then the cycle starts again. This is a negative reinforcing cycle.

If you want to stop feeling anxious, stop feeling depressed, and stop laying awake all night because you can't sleep...

then it's time for you to break this negative vicious cycle and learn how to feel better fast.

Check out this article to learn how!

Do strength training

Strength training is one of the keys to feeling better fast.

The benefits of exercise for your health are well known. When combined with a healthy diet, strength training can boost energy levels, ward off disease, and improve sleep quality.

Exercise helps us feel better faster by releasing endorphins into our brains, relieving pain and stress.

It also promotes weight loss, increases lean muscle mass, strengthens bones, improves circulation, and reduces blood pressure.

Many strength training exercises include bodyweight exercises, free weights, kettlebells, TRX, and yoga.

Regardless of what type you choose...

perform each workout three times per week.

Try exercising for at least 30 minutes, depending on the exercise and intensity.

During your workouts, make sure you drink plenty of water.

Water keeps muscles hydrated, prevents cramps, and lowers the risk of injury. Also, try drinking a protein shake after working out. These drinks contain amino acids, which help repair damaged tissue and build lean muscle.

Try to complete at least two full-body workouts every week.

If you're just starting out, begin with light resistance training. Beginners can focus on building strength while slowly increasing the amount of weight used.

As you progress, you can add more challenging exercises to your routine.

You will notice, that already after the first work-out you will feel better about yourself. Strength training releases all kinds of chemicals in your body that will make you feel happy.

Get Enough Sleep

Sleep deprivation can cause inflammation in the body, which triggers pain.

Chronic sleep deprivation has contributed to chronic pain conditions like fibromyalgia.

Rest can help you cope with stress and improve your mood.

Studies show that lack of sleep contributes to depression and irritability.

Sleep is essential for our physical health, but sleep deprivation can also lead to mental health issues.

It can affect your mood, energy levels, memory, creativity, and attention span, leading to poor productivity and overall stress levels.

It's essential to get enough sleep every night, primarily if you work outside of regular business hours.

When you feel tired during the day...

try taking a nap.

Even 15 minutes of deep rest can refresh you and allow you to tackle your tasks with renewed vigor.

Also, consider scheduling your sleep times around your circadian rhythm.

For example, if you typically wake up early in the morning...

try going to bed earlier instead of later.

The goal is to align your internal body clock with your external environment. This will improve your mood and you will feel better.

Eat healthy fats

Our bodies require healthy fats to function correctly, but we consume too few of them.

Fats play a role in everything from brain health to hair growth. Eating a diet rich in unsaturated fat can actually benefit your mood in a positive way.

We should consume certain healthy fats regularly. These include olive oil, avocados, almonds, walnuts, flaxseed, salmon, and fish oils.

Healthy fats can be incorporated into recipes, eaten as snacks, or used to top off dishes.

The key is to focus on integrating them into your daily meals.

For example, consider topping it with avocado instead of cheese if you're having pizza. Or, add a couple tablespoons of flaxseed meal to your morning oatmeal. It might seem silly to swap the cheese for avocado, but there's no reason not to try! Check out for yourself if you'll feel better. If so... keep adding healthy fats to your diet.

Fats aren't just beneficial for our physical health; they also help boost our mental well-being. Studies suggest that omega-3 fatty acids in fish and algae are linked to increased cognitive function.

Saturated fats, however, can lead to depression.

So, swapping out saturated fats for healthier alternatives could help you feel happier overall.

Drink water

Drinking water promotes hydration, which helps your body function properly. Throughout the day, drink plenty of water. Staying hydrated is essential for your well-being.

Staying hydrated is essential to staying healthy. Your skin, tongue, eyes, kidneys, heart, liver, and lungs are all affected by dehydration.

If you're thirsty, don't wait until you get home to take a drink. Instead, try drinking one glass of water every hour.

You should avoid alcohol if you want to feel better fast. Alcohol speeds up the breakdown of protein and slows down the production of new proteins. The result is weakened muscles but also loss of mood.

When you don't drink enough water, your brain becomes dehydrated, affecting memory and concentration. Lack of water interferes with digestion and can make you feel bloated and sluggish.

Try it out for yourself. For one week, drink one of glass water every hour. I assure you that you will feel better than ever before!

Take Time Off

If you work too hard, you might feel stressed and exhausted. But if you take some downtime every now and again, you may actually feel happier and healthier.

Why is it important to take breaks from work?

Studies have shown that taking short breaks from work regularly helps us remain focused and productive. It also reduces stress levels and boosts creativity!

One way to take care of yourself is to schedule some time off every week. No matter what you do today, try to set aside a few hours to rejuvenate your body and mind.

For example, if you usually work Monday through Friday, you could plan to take off Thursday afternoons. Or, if you typically work five days a week, you could take two Fridays off each month. Whatever works best for you.

Just be sure to prioritize this time and take advantage of it. It may seem difficult to carve out free time during the hustle of everyday life, but remember that you deserve to relax.


Meditation is one of the best ways to feel better quickly. Meditation has proven benefits for mental health and wellness, including stress relief, improved brain function, and increased productivity.

It's easy to practice meditation whenever you'd like. You don't even have to sit cross-legged to reap its many rewards.

A five-minute reflection a day can make a massive difference to your mood and mindset.

There are many different types of meditation, so choose one that works best for you.

Some people find guided meditation helpful, while others prefer silence or mantra meditation.

In addition, you can do yoga and breathing exercises to achieve similar benefits.

As long as you incorporate these activities into your daily routine...

you'll feel calm and relaxed after just a few weeks.

Take Cold Showers

Taking cold showers has been a fantastic way to boost your energy levels and feel better fast.

While most people associate taking cold showers with staying healthy...

recent studies have shown that they can give you a mental boost.

I have taken a cold shower every morning for more than 7 years now. I can tell you: it's a fantastic start of your day. You will feel great!

Cold showers aren't just refreshing. They can also trigger endorphins, chemicals that affect our moods and emotions.

When you're feeling stressed or anxious...

a cold shower can help calm you down and bring back your positivity.


In this article, I have answered the question How to feel better fast. And as you have seen there are seven distinct techniques. And they all work. And combined, they work even better.

Feel free to use these techniques as soon as possible.

They'll help you feel better faster than anything else.

If you don’t feel better, after following these steps, you probably should see your doctor. They may recommend other treatments to speed up healing and feeling better.

Let me know in the comments below what you do to feel better.

Share your tips with us!

Harry Heijligers

About the author

Harry Heijligers has more than 25 years of experience as a Project Manager and more than 17 years of experience as an NLP Trainer. He has a Dutch blog about NLP here: HarryHeijligers.com.
If you'd like to know about the Smart Leadership Hut, please check this: Smart Leadership Hut.

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