How often have you muttered the words “I feel like shit” to yourself or wondered, “Why do I feel like crap all the time?” Feeling poorly, emotionally or physically, is a universal experience, but understanding why we feel the way we do can be complex and confusing. There are moments when the weight of the world presses down, and the words “I feel like shit” become an all-too-familiar mantra.

If you’ve ever felt this way, you’re not alone. It’s a cry for understanding, a search for the reasons behind the heaviness, and a yearning for solutions. Maybe you’re seeking validation, a glimmer of hope, or guidance from someone who’s been there.

This guide delves into both the complex emotions and the tangible reasons for feeling off-kilter. Together, we’ll unravel the intricate web of mental and physical factors and shed light on paths to upliftment. Because everyone deserves to find their way back to feeling good.

Let’s begin this healing journey hand in hand.

  • Dissect the multiple reasons behind feeling like crap and offers actionable solutions.
  • Feeling like crap isn’t just a momentary lament; Feeling bad links our emotional and physical states.

What does “I feel like shit” mean?

When you say “I feel like shit,” you’re usually broadcasting that you’re in a rough spot mentally, emotionally, or physically—or hey, maybe it’s a triple threat kinda day.

Basically, if you’re saying, “I feel like shit”, it’s your inner warning light flashing a big red “SOS.” 🚨

Quick Physical Fixes: If your body’s acting up, make sure you’re not running on empty. Get some grub, hydrate, and catch some Zs. Your body’s not a robot; it needs maintenance!

Quick Emotional Tune-up: Sometimes, you gotta talk it out. A chat with a friend or family member can work wonders. Even if they don’t have all the answers, venting can be a major stress-buster.

Still, feeling like you’re in the dumps? Continue reading for the next steps.

Factors that Make You Say “I Feel Like Shit”

1. Emotional Exhaustion:

What Is Emotional Exhaustion?

When you’re mentally and emotionally drained, that’s emotional exhaustion speaking loud and clear.

This form of fatigue isn’t just a passing phase; it’s a strong signal that something needs to change in your life. From workplace stress to personal issues, various factors can lead to emotional exhaustion, making you say, “I feel like shit.”

Signs and Symptoms

  • You’re not just tired
  • Irritable
  • Lost your appetite
  • You find no joy in things that once made you happy.

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, prioritize your sleep to reset your emotional equilibrium.
  • Next, consider delegating tasks at home or work to lighten your emotional load. 
  • Finally, set emotional and physical boundaries to prevent future episodes.

tips for mental health

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

Types of Stress

Not all stress is created equal. There’s acute stress, which is immediate and short-lived, and then there’s chronic stress, which sticks around for the long haul. 

Chronic stress can have severe impacts on your emotional well-being, often leading you to think, “Why do I feel like crap?”

Stress can affect many things in your life. Such as:

  • Sleep
  • Appetite
  • Even the immune system, makes you say “I feel like shit”.


You have a looming deadline at work, and it feels like you can’t keep up. You start to worry incessantly, causing sleepless nights and restlessness. The “I feel like shit” moments will be consistent.

Action Steps:

  • Deep Breathing: Simple breathing exercises can help lower cortisol levels.
  • Take a quiz: If you think you’re anxious, take a quiz to learn more.
  • Prioritize Tasks: Break your workload into manageable chunks.
  • Consult a Therapist: Talk to a professional to identify triggers.

3. Depression Can Make You Feel Like Crap!

Feeling down in the dumps may be a sign of depression, a mental health condition affecting millions worldwide. Depression not only causes emotional pain but can also manifest as physical symptoms such as:

  • Fatigue
  • Headaches
  • Digestive issues


You find it hard to get out of bed, not just one day, but consistently over a period of weeks. Activities that once brought joy now feel meaningless.

Action Steps:

  • Reach out for Support: Sometimes, talking to friends and family can offer a temporary emotional lift.
  • Seek Professional Help: A qualified therapist can diagnose your condition and suggest treatments
  • Exercise: Physical activity releases endorphins, which can elevate mood even when it’s difficult to get started.

men and mental health

4. Lack of Connection Slows Us Down

Humans are social creatures, and a lack of meaningful connections can trigger feelings of loneliness and unhappiness. Social isolation has a significant impact on mental health, and the pandemic has only worsened this for many.


Weeks go by, and you realize you haven’t had meaningful conversations with anyone. You feel isolated and begin to withdraw further.

Action Steps:

  • Attend Social Events: Engage in social activities, even virtually, to build your social life.
  • Join Online Groups: Find online communities that share your interests to combat loneliness.
  • Talk to Someone: Even a brief chat with a stranger can provide relief.

5. Mental Traps Suck Your Good Energy

Common Cognitive Distortions

Negative thought patterns can significantly influence your emotional well-being. Cognitive distortions like catastrophizing—assuming the worst outcome in every situation—can quickly spiral your thoughts into a pit of despair, making you feel like crap.

How Mental Traps Exacerbate Negative Feelings

When your mind is filled with cognitive distortions, you’re essentially setting yourself up for emotional failure. These thought patterns create a filter through which you see the world, making you think, “I feel like crap all the time,” even when things aren’t that bad.

Action Steps:

6. Negative Thought Patterns Hurt You

Strategies for Breaking the Cycle

  • Awareness is the first step
  • Consider journaling to track your thoughts and moods
  • Identifying triggers
  • Another effective strategy is Cognitive Behavioral Therapy

Importance of Positive Affirmations

Ever stood in the mirror and thought, “No makeup, half-naked, I feel like I’m the shit”?

That’s a form of positive affirmation, and it can be incredibly powerful in shifting your mindset. Affirmations replace negative thoughts with positive ones, making you less likely to feel like crap.

Physical & Nutritional Factors that Cause “I Feel Like Shit”

Foods That Make Your More Depression

The Role of Diet in Emotional Well-being

You are what you eat, and sometimes, what you eat makes you feel like crap. Foods high in sugars and trans fats can trigger emotional lows.

 If you find yourself typing “RBN Reddit, I feel like shit” while eating junk food, there’s probably a connection.

7. Poor Diet Can make You feel Slow and Crappy

A diet lacking essential nutrients can lead to a wide range of problems, especially moments when you say, “I feel like shit”.

  • Excessive sugar
  • Junk food, for example, can cause mood swings and energy crashes.


Your meals frequently consist of fast food, sugary snacks, and sodas. You notice mood swings and energy crashes.

For example, breakfast could be a sugary cereal with whole milk, followed by a fast-food burger and fries for lunch, and a dinner of frozen pizza. Snacks might include chips, candy bars, and sugary sodas.

This type of diet lacks essential nutrients and can lead to both physical and emotional unease

Action Steps:

  • Meal Planning: Prepare balanced meals with a focus on fruits, vegetables, and lean proteins.
  • Stay Hydrated: Often, dehydration is mistaken for hunger, leading to unnecessary calorie intake.
  • Talk to a dietitian about your diet

eat health foods for mental health

8. Lack of Exercise Can Contribute to Depression

Physical activity releases endorphins, also known as “feel-good” hormones. A sedentary lifestyle (sitting all day) can thus contribute to feelings of lethargy and depression.


You work a desk job and seldom find time for any physical activity, leading to lethargy and a general sense of malaise.

Also, you might opt for sedentary activities like movie marathons rather than going for a walk, run, or any exercise routine. This sedentary lifestyle can contribute to feelings of lethargy and emotional unease.

Action Steps:

  • Start Small: Incorporate short 15-20 minute walks into your daily routine.
  • Find a Workout Buddy: Accountability can be a strong motivator.
  • Experiment: Try different forms of exercise to see what you enjoy the most.

Self Care For Bad Mental Health Days

9. Sleep Deprivation Can Ruin Your Day

Chronic lack of sleep is notorious for affecting mood, cognitive function, and overall well-being. It can make even simple tasks seem overwhelming. This is a huge reason why you’re saying, “why do I feel like crap all the time?”


You consistently get less than 6 hours of sleep, and it’s starting to take a toll on your mood and ability to concentrate.

Action Steps:

  • Set a Sleep Schedule: Go to bed and wake up at the same time every day to regulate your body clock.
  • Create a Relaxing Environment: Make your bedroom a sanctuary by keeping it cool, dark, and quiet.
  • Limit Screen Time: Avoid electronic devices at least an hour before bedtime to improve sleep quality.

what to do if feeling shitty

Mind-Body Connection: Unravel the Shitty Feeling

The concept of the mind-body connection is as intriguing as it is complex.

In essence, this relationship refers to the impact that your emotional and mental state can have on your physical body, and vice versa.

When one aspect of this equation is thrown off balance, the other often follows suit, creating a vicious cycle that’s hard to break.

Action Steps:

  • Body Scanning: Take a few minutes every day to mentally scan your body from head to toe. This can help you become more aware of physical symptoms as they arise.
  • Seek Medical Advice: Rule out any underlying health issues

10. Long-Term Health Issues Increase Crappy Feelings

Chronic Physical Conditions Can Lead to Increased Anxiety and Depression Levels means that people who suffer from long-term physical ailments or diseases are at a higher risk of experiencing emotional or mental health issues such as anxiety and depression.


You’ve been diagnosed with a chronic condition like diabetes, heart disease, or fibromyalgia. Beyond the physical discomfort, you find yourself anxious about your future, perhaps even falling into depression.

Action Steps:

  • Join Support Groups: Connecting with people who are going through the same challenges can provide emotional relief and practical advice.
  • Consult Mental Health Professionals: A therapist can help you navigate a chronic illness.
  • Structured Routine: A structured routine can offer emotional stability.

checklist when feeling like shit

The Importance of Balance When Feeling Crappy

The mind-body connection emphasizes the interdependence of emotional and physical well-being; imbalances in one can affect the other. Addressing issues on both fronts through a mix of lifestyle changes, possible medical treatment, and psychological support is vital for achieving a balanced life.

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

Key Highlight: Acknowledging the problem in both emotional and physical spheres is the first crucial step toward breaking the cycle of feeling unwell.

Key Highlight: A comprehensive approach to well-being involves a combination of lifestyle changes, medical interventions, and psychological support.

The phrase “I feel like shit” is often a colloquial way to describe a myriad of symptoms that can include fatigue, depression, anxiety, and physical discomfort.

mental Health That Men Should Know

Research & Opinion on “Feeling Like Crap”

The Research on Stress & Anxiety

Research: According to the American Psychological Association (APA), stress can have numerous adverse effects on the body, including headaches, muscle tension, and digestive issues.

Expert Opinion: Dr. Robert Sapolsky, a neuroscientist at Stanford University, extensively studied stress and its impacts on the body. He 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 that depression is a leading cause of disability worldwide.

Expert Opinion: Dr. Kay Redfield Jamison, a clinical psychologist, has written extensively on the subject and suggests that a multi-pronged approach involving medication and psychotherapy is often the most effective.

Research on Poor Diet

Research: A study published in the journal “Molecular Psychiatry” found that a diet high in processed foods increased the risk for depression.

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: According to the Centers for Disease Control and Prevention (CDC), one in three American adults does not get enough 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

Actions 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.

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