How to Cope When You’re Feeling “Weird” or Off”
Important Takeaways
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On days when you’re feeling a bit off or weird, a good first step is to consider your physical, emotional, and mental needs, and determine if something hasn’t been met, like not getting sufficient sleep.
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If you’re looking for how to cope in this situation, consider strategies like meditation, sensory self-care, movement, and tapping into your support system.
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Support loved ones who aren’t feeling themselves by listening without judgement, asking questions, and spending time together.
It’s totally normal to have a day here or there where we just feel a little bit “weird” or “off.” In other words, not quite ourselves. Even though this is common, it’s important to pay attention to what’s going on with our emotional and physical state when this happens. Here are some things you can do.
Meet Your Needs
If you have the sensation that something is wrong, but aren’t sure what’s going on, start by checking in with yourself to identify which, if any, of your needs have not been met today. Meeting this need might not alleviate your “off” feelings, but it could help you tune into what your body and mind have been needing — and what they haven’t been given. Ask yourself the following questions:
- How do I best describe the feelings I’m having? Do I feel weird because I’m having a combination of feelings? If so, what are they?
- Has anything happened recently that might be connected to these feelings? What might be going on to make me feel not like myself?
- If something is going on for me, what do I need to figure out or clarify that may be confusing or disorienting?
- Does my body need anything? Am I hungry, thirsty, tired, or need to move?
It can be difficult to meet our own needs when we’re busy or feeling run-down. Sometimes, simply starting and sticking to your regular routine can help a lot.
Tips to Help Yourself When You Feel Off
If you’ve reflected on your emotional and physical state, and you’ve run through the list and feel you’ve met your needs, and you still feel off, you might want to explore why you’re feeling this way. You might also want to consider some of these specific coping strategies to alleviate those negative feelings:
Try Meditation and Mindfulness
Find guided meditations on YouTube or a meditation app, or set aside time in your day to practice mindfulness and deep breathing. This is known to help decrease anxiety levels and alleviate stress. Even five minutes at a time is enough to start with and makes a difference.
Practice Gentle Stretching or Yoga
Move your body in purposeful ways to stretch your muscles and improve blood flow in order to help alleviate negative feelings and heighten energy. Plus, it can help relax and center you.
Move With Exercise and Walking
If you practice or participate in a sport, like to work out, or enjoy a simple walk outdoors, any of these can help improve your mood and energy levels.
Practice Self-Care for Your Senses
Set aside time to do activities that engage your five senses. Some of these could include:
- Watching or looking at your favorite art, movie, or TV show
- Listening to your favorite music or podcasts
- Using your favorite scented lotions or soaps, or lighting candles
- Touching or holding your favorite blanket or stuffed animal
- Eating a snack or candy that you love
Engage Your Support System
If you have friends or family members that you can talk to about what you’re feeling, reach out to them. Engaging your support system can also mean just spending time with them or doing a fun activity together, without talking about your feelings. Either way, leaning on people and spending time can help you feel better overall.
Talk to a Counselor or Therapist
You don’t need to have a mental health condition or diagnosed illness to talk to a professional. Everyone has difficult emotions sometimes and a therapist can often help us to understand where those feelings are coming from and suggest strategies for when we don’t feel our best.
Change Your Relationship to Your Triggers
This statement can mean a lot of things. Changing your relationship to what triggers your “off” feelings could mean figuring out how to avoid them altogether, or learning coping strategies to regulate your emotions when you come across them. Depending on the trigger and the reason behind it, this may be worth discussing with a therapist if you’re struggling.
How to Support Someone Else
If you’re worried a loved one has been feeling “weird” or “off” and it’s been going on for a while, there are ways you can reach out empathetically and without judgement.
- When we use “I” statements, it’s easier to communicate our feelings and concerns in a way that doesn’t guilt or shame the person. Start with, “I’m concerned that…” “I’ve noticed lately…”
- Ask open-ended questions: “Can you tell me more about…” “How do you feel about…”
- Support them in other ways like encouraging them to accomplish their goals, keeping them company, planning fun activities, and including them in conversations.
Help is Always Available
If at any time your “off” feelings worsen or you experience suicidal thoughts, reach out to a professional immediately. You can also text “START” to 741-741 or call, text, or chat 988 for immediate help.
Get More Tips and Support for Working Through Your Feelings
How to Tell Your Parents or Caregivers You’re Struggling
Can I Be Anxious Without Having an Anxiety Disorder?
What’s the Difference Between Sadness and Depression?
How to Cope With Sadness and Depressive Feelings
7 Ways to Get Affordable Mental Health Care
How to Follow Your Instincts When You’re Worried About a Friend
Frequently Asked Questions
Is it normal to feel off or not like myself sometimes?
Having occasional moments where you feel weird or off is common and normal. But that doesn’t mean you should ignore it. Instead, pay attention to what your body and emotions may be signaling.
What should I do first when I notice I feel off?
Start by checking in with yourself to see if any basic emotional or physical needs haven’t been met, such as rest, food, movement, or clarity around recent events. This awareness can help you better understand what’s contributing to how you feel.
What coping strategies can help when I still feel off after meeting my needs?
If you’re looking for how to cope with feeling off, consider practices like mindfulness, gentle movement, exercise, sensory self-care, and spending time with supportive people. These strategies can help regulate emotions and improve mood.
When should I consider talking to a therapist or counselor?
You don’t need a diagnosis to seek professional support — therapy can help you explore ongoing “off” feelings and develop coping tools so you know what to do when you’re feeling off in the future. It’s especially helpful if these feelings persist or interfere with daily life.
How can I support someone else who seems off?
If someone in your life seems off or not like themselves, approach them with empathy. Ask open-ended questions, and open a conversation by communicating what you’ve noticed using “I” statements. You can by offering companionship and encouragement, and if their feelings seem severe or long-lasting, encourage them to seek professional help.
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