Why Do I Feel Weird or Off?

It’s completely normal not to feel like ourselves from time to time or have an “off” or “weird” day or two. We’ve all been there, and the good news is that having an “off” day can inspire you to check in on how you’re doing and what you might need in any given moment.

Here’s a guide to decoding “off” days.

If your off or weird feelings last more than a day or two, you can try to get to the root of what’s going on by giving yourself time to reflect and asking yourself some non-judgmental questions. Find a quiet time in a calming environment and check in with yourself using some of the tips below.

Identify What You’re Feeling

Ask yourself the following questions:

  • How can 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 causing these feelings, such as a disagreement with a friend, tough exams at school, or some family drama?
  • Am I dealing with some uncertainty in my life?
  • Am I feeling conflicting emotions, leading me to feel confused or disoriented?

If you can identify a feeling or multiple feelings that describe what you’re going through, you can start working on ways to feel better. If you’re having a hard time, this emotion and feeling wheel might help you find the words to describe what you’re experiencing.

Check in With Yourself Physically

It’s also important to pay attention to your body to see if you’re experiencing any physical symptoms that may be contributing to feeling off. One reason you may be feeling weird or off is because you need to take care of a physical need, like eating or getting more sleep, or you may be under emotional stress. Our bodies can reflect emotional stress even when our “thinking minds” are unaware of it.

Ask yourself the following questions:

  • Do I feel hungry or thirsty?
  • Am I hot or cold?
  • Do I feel energized or fatigued?
  • Am I holding tension in my body? For example:
    • Clenching teeth
    • Shoulder stiffness or back pain
    • Stiffness in another body part

A body scan meditation can help you check in with your body when you’re not feeling your best and help you relax. This three-minute body scan meditation is a great place to start.

Identify Your Specific Needs

Once you’ve identified what you’re feeling and checked in with your body, you will likely have a better sense of what you need. If you’re still unsure, these reflection questions might help.


  • Do I need or want food or other kinds of nourishment?
  • Do I need to move or stretch my body?
  • Do I need more regular or consistent sleep?
  • Do I need to take steps to ease physical symptoms of stress or anxiety, like a racing heart or headache? 


  • Would it help me to speak to a friend or loved one?
  • Are there feelings or negative thoughts that I need to let go of?
  • Could I use alone time?
  • Do I need to take some time to recharge by doing something like reading, journaling, or another relaxing activity?


  • What am I not tending to that could use some consideration? Are there things happening in relationships or at school or work that I need to think about or address?
  • Is my life balanced? Are there changes I need to make in balancing work/school, core relationships, social life, and self-care time?
  • Am I taking enough time for activities I enjoy outside of work or school?


  • Do I have a mental health condition or challenge I have not been addressing? 
  • Could I benefit from starting therapy or another kind of mental health care?
  • Is there someone I can talk to who can help me take steps to better care for my mental health?

If you find that one or more of your needs are going unmet, it’s worthwhile to think about your habits and schedule and find ways to adjust them so you can follow through on self-care.

Other Things to Consider

Do you have a diagnosed mental or physical health condition?

If so, consider checking in on your medication schedule, any possible medication interactions, your blood sugar, or any other medical indicators that could be part of your negative feelings. If you’ve lapsed on medications or are experiencing a health complication, reach out to your doctor.

If applicable to you, could your weird or off feelings be linked to your menstrual cycle?

If you are currently experiencing your period, consider how your “off” feelings may be related to where you’re at in your cycle. Hormonal changes can cause fluctuations in emotions and energy levels. Being more emotional or less energetic due to your menstrual cycle does not make your feelings any less valid—it’s just a reason for why you might be experiencing them. If the feelings persist and you think they might be related to menstruation, talk to your doctor.

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If you or someone you know needs to talk to someone right now, text, call, or chat 988 for a free confidential conversation with a trained counselor 24/7. 

You can also contact the Crisis Text Line by texting HOME to 741-741.

If this is a medical emergency or if there is immediate danger of harm, call 911 and explain that you need support for a mental health crisis.