Have you ever whispered to yourself, “I feel like shit,” or wondered why you’re constantly down? Feeling bad, whether it’s in your emotions or your body, is something everyone goes through. But figuring out why it happens can be super confusing.

There are times when everything feels heavy, and those words, “I feel like crap,” keep repeating in your head.

If you’ve ever felt this way, you’re not alone. It’s like a call for help, a desire to understand why you’re feeling so weighed down, and a hope for answers.

Maybe you just want someone to say, “I get it,” or you’re searching for a way to feel better.

In this post, we’ll explore the tangled mess of emotions and the reasons behind feeling off. We’ll shine a light on what’s going on in your mind and body and show you some paths to feeling better.

Everyone deserves to find their way back to feeling good.

Let’s start this journey towards healing together.



What does “I feel like shit” mean?

When you say, “I feel like shit,” it’s like sending up a signal flare that you’re having a tough time mentally, emotionally, or physically—or maybe even all three at once.

If you’re feeling this way, it’s your inner alarm saying, “Help, I need support!” 🚨

If your body’s acting up, don’t ignore it. Make sure you’re taking care of yourself with food, water, and rest. Your body isn’t a machine; it needs some TLC!

And when your emotions are in a rough spot, sometimes all it takes is a good talk with a friend or family member. They might not have all the answers, but just sharing how you feel can be a big stress reliever.

But if you’re still stuck in that “I feel like shit” place, keep reading for more steps to help you out.


The Reasons that Make You Say “I Feel Like Shit”

1. You’re emotionally exhausted

When you’re feeling mentally and emotionally drained, that’s emotional exhaustion.

This kind of tiredness isn’t a temporary thing; it’s a clear sign that something in your life might need a shift. Whether it’s stress at work or personal challenges, different stuff can bring on emotional exhaustion, leaving you saying, “I feel like shit.”

Three research-based symptoms of emotional exhaustion:

  1. Reduced Emotional Resilience: Increased reactivity.
  2. Depersonalization: Detached, cynical attitude.
  3. Physical Symptoms: Headaches, gastrointestinal issues.

These are red flags, signaling that you’re not just feeling like crap for no reason—there’s more to it.

Action Steps for Recharging when you say, “why do I feel like crap all the time?!”

Getting out of this rut involves making some changes:

  • First, getting enough sleep is vital to help you feel emotionally balanced.
  • Next, consider asking for help. whether it’s at home or work, to ease the emotional burden you’re carrying.
  • Finally, set clear boundaries for yourself both emotionally and physically to prevent feeling this way again in the future. These steps can make a big difference in how you feel.

tips for mental health

2. “Why do I feel like crap all the time?” It’s Stress and Anxiety

You’re not alone if you’ve ever wondered why you’re feeling terrible. Stress can take different forms, and not all of them are the same.

There’s the kind of stress that hits you suddenly and doesn’t last long, like when you’re running late for an important meeting. Then there’s the other kind, chronic stress, which seems to hang around forever, like a never-ending raincloud. Chronic stress that can really mess with your emotions and make you say, “Why do I feel like crap?”

Imagine this: You’re drowning in a sea of tasks and worries. That’s how chronic stress can make you feel.

Action Steps:

  • First, try deep breathing exercises to calm your nerves
  • Consider taking an anxiety quiz to understand better
  • Break your tasks into smaller chunks to make them manageable
  • Reach out to a therapist who can help you identify the stress and provide solutions

3. Depression can make you feel like crap!

When you’re in the grip of depression, it can truly make you feel awful! Like shit!

Depression doesn’t just affect your emotions; it can also bring physical symptoms like fatigue, headaches, and stomach problems.

There might be days when getting out of bed feels like an impossible task, and things that once brought joy now seem pointless. In this journey of understanding and support for when you think, “I feel like shit,” we’ll explore ways to cope.

Imagine waking up every morning feeling like a heavy weight is crushing you down.

  • Don’t hesitate to ask for help; a chat with loved ones and friends can provide some emotional relief.
  • Also, consider seeing a therapist.

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men and mental health

4. A lack of social connection makes you feel lonely

We all need social connections; they’re like fuel for our well-being. When we’re lacking in meaningful connections, it can really bring us down, leading to loneliness and sadness. Life’s ups and downs can make this even tougher for many of us.

Picture this: Weeks pass, and you realize you haven’t had a good heart-to-heart with anyone. You start feeling more and more isolated. You realize you don’t have any friends or anyone to vent to.

Here are some steps you can take:

  • Attend Social Events: Try to join social activities like local clubs, classes, or online meetups. It’s a great way to revive your social life.
  • Join Online Groups: Find online communities that share your interests, whether it’s a hobby, a book club, or a cause you care about. These groups can help you beat loneliness.
  • Talk to Someone: Strike up a conversation with a co-worker, neighbor, or even a fellow commuter. Even a short chat with a stranger can make you feel better. Connecting with others is a big part of feeling good, even when you’re thinking, “I feel like shit.”

5. You have mental traps: negative thoughts drain you

Sometimes people feel like negative thoughts are dragging them down. These are called “mental traps,” and they can really take a toll on emotions.

Imagine this: You start thinking about the worst possible outcomes in every situation. It’s a type of negative thought pattern called catastrophizing, and it can quickly make you feel awful.

When these mental traps take over, they make it seem like everything is terrible, even when it’s not that bad.

Here are some steps you can take:

  1. Recognize Them: First, be aware of when these distortions happen. Once you know what they are, you can start to challenge these negative thoughts.
  2. Seek Help: If you find it hard to do this on your own, consider reaching out to a professional, like a therapist who can use cognitive behavioral therapy (CBT) to help you. You don’t have to go through this alone, consider seeking professional help like cognitive behavioral therapy (CBT).

6. Dealing with the past hurts. It feels heavy

It’s tough, but sometimes things from our past, especially difficult or painful stuff can still make us feel really bad today. These old memories and feelings can stick with us and make life harder. It’s important to know that if you’re feeling this way, it’s okay, and you’re not alone.

Imagine when you were younger, you went through a really tough time that left you feeling scared and hurt. Even though those days are long gone, those feelings still show up and make you feel upset.

Action Step:

  • The first step is to recognize that these old feelings are still affecting you.
  • Then, consider talking to a therapist or counselor who can help you work through these unresolved issues from your past. You don’t have to carry this burden alone, and you deserve to feel better.

Foods That Make Your More Depression

7. Feeling shitty? Maybe blame what you eat

Eating habits can significantly affect your mood and mental health. Research shows that how and what you eat can influence feelings of depression and anxiety.

For example, a study found that people who often feel out of control when eating or eat in response to stress are more likely to feel anxious or depressed.

It’s also important to know that the types of food you eat matter.

Foods high in sugar and fat can make you feel sluggish and down, creating a cycle where you feel bad, eat poorly, and then feel worse (American Heart Association).

On the other hand, another study talks about how diets rich in fruits, vegetables, and whole grains, like the Mediterranean diet, are linked to a lower risk of depression.

Your brain needs the right nutrients to function well, so if your diet lacks essential vitamins and minerals, it can change your brain’s structure and how it operates, affecting your mood and behavior (London Clinic of Nutrition).

Lastly, improving your diet quality is a helpful way to prevent and treat depression.

Making mindful, healthy food choices can help improve your mood and reduce feelings of depression and anxiety. It’s a simple yet powerful way to take care of your mental health and feel less shitty.

eat health foods for mental health

8. Not exercising enough can make you feel depressed

Exercise is really good for your mental health.

Studies show that moving your body can make you feel less stressed, anxious, and depressed. When you exercise, you’re not just helping your body; you’re also helping your mind feel better.

One study found that after just a few weeks of regular exercise, people felt less sad and stressed.

Another study showed that a program with exercise made people feel better mentally in just 30 days. So, if you’re feeling down or stressed, try adding some exercise to your day.

Action steps:

  • Take a short 10-minute walk during your break. Notice how your mood lifts and your mind clears as you move. As an action step, try incorporating a daily 30-minute walk into your routine.
  • Whether it’s a brisk morning walk or a relaxing evening stroll, make it a non-negotiable part of your day.

Self Care For Bad Mental Health Days

9. Up all night? Lack of sleep can weigh you down

Struggling with constant tiredness and moodiness? It might be due to not getting enough sleep.

Even 5 or 6 hours a night can leave you irritable and unfocused. This lack of sleep can make simple tasks feel overwhelming, leading you to wonder, “Why do I always feel so terrible?”

Quick Fixes:

  • Set a Sleep Routine: Consistency is key. Stick to the same bedtime and wake-up time daily if you can.
  • Optimize Your Bedroom: Create a sleep-conducive environment.
  • Reduce Screen Time: The blue light emitted by screens can interfere with falling asleep.

Dr. Matthew Walker, a renowned sleep expert, warns, “The shorter your sleep, the shorter your life.”

Addressing sleep deprivation isn’t just about feeling better; it’s about your long-term health and well-being. By making these small but impactful changes, you can significantly improve your sleep quality and, in turn, your daily mood and productivity.


what to do if feeling shitty

10. Maybe you have ongoing health issues. It drags you down

Dealing with long-term health problems can really bring you down. If you’re facing something like diabetes or heart disease, it’s not just the physical pain that’s tough. You might also start feeling more worried or sad than usual. This is pretty common, and you’re not alone in this.

Here’s what you can do:

  • Find Your People: Joining a group where others share your health issues can make a big difference. You can share how you’re feeling and get some good tips too.
  • Talk to a Pro: Chatting with a therapist can help you deal with the emotional side of your illness. They’re there to help you find ways to cope.
  • Keep a Routine: Having a regular schedule can make life feel more predictable and less overwhelming.

11. Feeling alone? Isolation hurts and feels shitty

Being alone too much can really make you feel lousy. When you don’t get to chat, laugh, or hang out with others, it’s normal to feel lonely or sad. This isn’t just you; it happens to a lot of people. For example, if you’re working from home and miss seeing your friends or colleagues, you might start feeling down.

What to Do:

Reach Out: Even a quick call or text to a friend can lift your spirits. Try to connect with someone every day, even if it’s just for a few minutes. Learn some quick tips and reasons if you feel like, “I don’t have any friends!”


checklist when feeling like shit


You Need Balance When Feeling Crappy

When you’re feeling down, it’s important to remember that your mind and body are connected. If one is out of whack, the other might be too. To feel better, you might need to look at both your physical and emotional health. This could mean changing your habits, getting medical help, or talking to someone about your feelings.

Remember, “Balance is not something you find; it’s something you create.”

Key Point: Realizing that both your body and emotions need attention is the first step to stop feeling crummy.

Key Point: Feeling better often means making changes in your life, getting some help from doctors or therapists, and taking care of both your body and mind.

Saying “I feel like shit” is a common way to express feeling really tired, sad, worried, or just physically unwell.


mental Health That Men Should Know

i feel shit reddit

Research & Opinions on “Feeling Like Crap”

The Research on Stress & Anxiety

  • Research: The APA highlights stress’s negative effects, including headaches and muscle tension.
  • Expert Opinion: Dr. Robert Sapolsky suggests chronic stress can lead to long-term health problems, including cardiovascular diseases and a weakened immune system.

Research on Depression

  • Research: The World Health Organization (WHO) reports depression is a leading cause of disability worldwide.
  • Expert Opinion: Dr. Kay Redfield Jamison recommends a combination of medication and psychotherapy for treatment.

Research on Poor Diet

  • Research: A “Molecular Psychiatry” study links processed foods with a higher depression risk.
  • Expert Opinion: Dr. Felice Jacka, a nutritional psychiatrist, suggests that a Mediterranean-style diet can be protective against depression and anxiety.

Research on Sleep Deprivation

  • Research: The CDC states one in three American adults lacks sufficient sleep.
  • Expert Opinion: Dr. Matthew Walker, author of “Why We Sleep,” posits that insufficient sleep can lead to mood disorders, impaired judgment, and chronic health conditions.

self self if feeling like shit

FAQs: Helpful Answers for Bad Days

I messed up. How do I bounce back and stop feeling like a failure?”

Answer: First, embrace your feelings without judgment. Mistakes happen to everyone! Consider writing down the lessons learned and finding one small positive action to take right now toward amending the situation or moving forward. Discuss your feelings with a trusted friend or professional to gain new perspectives.

“I always think something is wrong. How do I silence this worrying voice in my head?”

Answer: Identify and challenge your negative thoughts by journaling them and finding alternative positive narratives. Try mindfulness exercises or meditation to distance yourself from incessant worries. Focus on what you can control, and for persistent, intrusive thoughts, consider speaking with a mental health professional.

“Today was rough. Why do I feel so terrible and how do I get through it?”

Answer: Allow yourself a moment to pause and breathe. Engage in an activity that usually brings you comfort or joy, even if it’s just for a few minutes. Break down your evening into small, manageable tasks, and congratulate yourself for each one you manage to complete. Remember that it’s okay to have bad days.

“Why do I feel like crap all the time? What might be going on and how do I start feeling better?”

Answer: Consistent unwell feelings may have various root causes. Establish a routine that includes balanced nutrition, regular exercise, and adequate sleep, which are pillars of physical and mental wellness. Keep a wellness journal to track any patterns or triggers, and most importantly, consult a healthcare professional to explore potential underlying causes.

“Life keeps knocking me down. How can I become more emotionally resilient?”

Answer: Start by recognizing and validating your emotions. Develop a support network of people who uplift you, and don’t be afraid to lean on them during hard times. Cultivate a gratitude practice to shift focus onto positive elements of your life, and engage in activities that promote mental and physical well-being, like exercise, reading, or pursuing a hobby.

“Everything feels too much. When and how should I reach out for professional help?”

Answer: If feelings of being overwhelmed persist or escalate, it’s crucial to reach out sooner rather than later. Speak to someone you trust about what you’re going through. Contact a professional, like a doctor, therapist, or helpline, who can provide the appropriate guidance and support. Remember, reaching out is a strength, not a weakness.

“Should I stay home if I just feel like shit?”

If you’re experiencing physical symptoms like fever, cough, or body aches, it’s advisable to stay home both for your own recovery and to prevent spreading any potential illnesses to others. On the mental front, feelings of being overwhelmed or drained might indicate the need for a day of rest. However, if you’re facing severe emotional distress, it’s crucial to seek immediate support. For general fatigue, a day to rejuvenate can make a difference, but if it’s a recurring issue, a medical check might be in order. Should you opt for a day off, it’s best to inform your work or school promptly, delegate pressing tasks if possible, and truly use the day to rest, avoiding the temptation to fill it with other chores. Above all, prioritize your well-being, and don’t hesitate to consult a healthcare professional if needed.


how to feel happier

Steps to take to NOT Feel Like Shit

Understanding why you feel bad is the first step towards feeling better.

Here are some potential courses of action:

  • Consult Professionals: Therapists and doctors can offer advice tailored to you.
  • Improve Lifestyle Choices: Better nutrition, exercise, and sleep.
  • Build Connections: Engage in social activities to combat loneliness.
  • Mindfulness: Methods like meditation can make it easier to address underlying issues.
  • Set Boundaries: Learn to say no and protect emotional space.

The journey towards well-being is ongoing and often complicated. While it’s okay to have bad days and feel like shit sometimes, persistent feelings of unhappiness should not be ignored!!

Take the first step today, because you deserve to feel better.


Consider Professional Help and Support

Consult a Doctor or Mental Health Professional

When to Seek Professional Help

If you’re finding that you feel like crap more often than not, it may be time to consult a healthcare provider. 

  • Medical professionals can offer diagnostic tests
  • Possibly medications that can help manage your symptoms more effectively

Action Steps

Feeling like crap is a universal experience but remember, you don’t have to go through it alone or without solutions.

discount on therapy

What else can you do right now?

Download our Tool Kit for free (mini-course, social blueprint, and more) Prepare more when you go out to socialize. We think if you join our community or read a few more blog posts, you won’t be saying, “I feel like shit”  or “Why do I feel like crap all the time?”

But, you’ll feel more confident, and prepared and you’ll know what to do next, especially, when it comes to socializing.

Steve Anthony

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