Feeling CrapFeeling Crap

When Life SucksWhen Life Sucks

Most people experience times when they feel crapMost people experience times when they feel crap

This can mean different things for different peopleThis can mean different things for different people

Feeling crap might include feeling sad, angry, Feeling crap might include feeling sad, angry, stressed, or fed upstressed, or fed up

It might also be a sense of not feeling like yourself It might also be a sense of not feeling like yourself or feeling physically sickor feeling physically sick

Why You Might be Feeling CrapWhy You Might be Feeling Crap

Sometimes it is difficult to work out why you are Sometimes it is difficult to work out why you are feeling crap.feeling crap.

    Identifying the things that are contributing to the Identifying the things that are contributing to the

feeling might help you to work out how to deal with feeling might help you to work out how to deal with it. it.

Remember - it's just a feeling and is likely to pass. Remember - it's just a feeling and is likely to pass.

Some reasons you  may be feeling Some reasons you  may be feeling

crapcrap You have experienced one or several big or You have experienced one or several big or

small stressful events or tough times.small stressful events or tough times.

    People around you are experiencing tough People around you are experiencing tough

times. It is not uncommon for other people's times. It is not uncommon for other people's tough times to influence how you're feeling.tough times to influence how you're feeling.

This may be because they are people you care This may be because they are people you care

about and it is hard to see them unhappy, or the about and it is hard to see them unhappy, or the way they are coping with their tough times way they are coping with their tough times means they are difficult to be around.   means they are difficult to be around.  

Not KnowingNot Knowing

Not being able to identify the reason for how Not being able to identify the reason for how you are feeling is not uncommon.you are feeling is not uncommon.

Factors that might contribute to Factors that might contribute to feeling crap include:feeling crap include:

Psychological FactorsPsychological Factors

Stress or Anxiety - stress can come from many Stress or Anxiety - stress can come from many different sources, eg. exams, parents, teachers or different sources, eg. exams, parents, teachers or your own expectations, pressures at school, work your own expectations, pressures at school, work or home. or home.

Grief or loss - the death of a loved one, or the end Grief or loss - the death of a loved one, or the end of a relationship or friendship, Depression and of a relationship or friendship, Depression and other mental illnesses. other mental illnesses.

Social FactorsSocial Factors

Family problems - parents getting a divorce or Family problems - parents getting a divorce or fighting, step family issues.fighting, step family issues.

Problems at Tafe or work - bullying, dealing with Problems at Tafe or work - bullying, dealing with

expectations/pressure. expectations/pressure.

Relationship or friendship problems - breaking up Relationship or friendship problems - breaking up with someone or fighting.  with someone or fighting. 

More More Social FactorsSocial Factors

Moving into a new house.Moving into a new house. Starting at a new school or job.Starting at a new school or job. Being a carer or living with someone with a Being a carer or living with someone with a

mental or physical illness. mental or physical illness.

Feeling bored or unstimulated, e.g. in the school Feeling bored or unstimulated, e.g. in the school holidays.holidays.

Physical FactorsPhysical Factors

Physical or biological factors might also Physical or biological factors might also influence your feelings and reactions, and how influence your feelings and reactions, and how you think about things and yourself. you think about things and yourself.

Not eating well Not eating well

Not getting enough exercise Not getting enough exercise

Not getting enough sleep Not getting enough sleep

Drugs or alcohol Drugs or alcohol

More More Physical FactorsPhysical Factors

Illness - being sick, or fighting off illness, can Illness - being sick, or fighting off illness, can make you feel run down and unwell.make you feel run down and unwell.

Chronic illness or other medical conditions.Chronic illness or other medical conditions.

Hormonal changes in females during your Hormonal changes in females during your menstrual cycle can make you feel crap.menstrual cycle can make you feel crap.

This may happen a few days before you get This may happen a few days before you get your period and you may not make the your period and you may not make the connection immediately. connection immediately.

What to do if You're Feeling CrapWhat to do if You're Feeling Crap

When you feel crap, you might feel the urge to When you feel crap, you might feel the urge to lash out at someone or something, even if they lash out at someone or something, even if they had nothing to do with your feeling. had nothing to do with your feeling. 

Here are some tips that might stop Here are some tips that might stop you from lashing outyou from lashing out

Get InformedGet Informed

Once you work out what might be causing you to Once you work out what might be causing you to feel crap, you can do something about it. feel crap, you can do something about it.

You'll also find suggestions on how to manage You'll also find suggestions on how to manage stuff and where you can get help. stuff and where you can get help.

Talk to Someone Talk to Someone

Talking to someone you feel comfortable with, Talking to someone you feel comfortable with, such as a friend, parent or counsellor can be a such as a friend, parent or counsellor can be a great way of expressing your feelings.great way of expressing your feelings.

These people are also well placed to help you These people are also well placed to help you

identify why you are feeling crap and help you identify why you are feeling crap and help you work out strategies you might use for dealing work out strategies you might use for dealing with it. with it.

Get Some Head Space/Chill Out Get Some Head Space/Chill Out

Sometimes getting some head space and a Sometimes getting some head space and a change of scenery can be helpful.change of scenery can be helpful.

This might include going for a walk or listening This might include going for a walk or listening

to your favourite music, reading a book, going to to your favourite music, reading a book, going to the movies - whatever works for you. the movies - whatever works for you.

Express your Feelings Express your Feelings

Writing down your feelings, using scream Writing down your feelings, using scream it/dream it, or keeping a journal, can be a great it/dream it, or keeping a journal, can be a great way of understanding your feelings and a way of understanding your feelings and a particular situation. particular situation.

It can also help you think about alternative It can also help you think about alternative solutions to problems. solutions to problems.

Look After Yourself Look After Yourself

Feeling crap may be your body telling you it Feeling crap may be your body telling you it needs to take time out, and pushing yourself needs to take time out, and pushing yourself might just make things worse. might just make things worse.

Take time out to spoil yourself by doing Take time out to spoil yourself by doing something that you usually enjoy. something that you usually enjoy.

Getting plenty of sleep can also help. Getting plenty of sleep can also help.

ExerciseExercise

Exercise helps stimulate hormones, such as Exercise helps stimulate hormones, such as endorphin, which help you feel better about endorphin, which help you feel better about yourself and your life. yourself and your life.

Even though you might not feel like it, exercising Even though you might not feel like it, exercising and eating well can help.and eating well can help.

If you haven't done a lot of exercise before, it If you haven't done a lot of exercise before, it

might be a good idea to start doing something might be a good idea to start doing something small a couple of times each week, such as a 15 small a couple of times each week, such as a 15 minute walk or 2 or 3 laps of a pool. minute walk or 2 or 3 laps of a pool.

Professional HelpProfessional Help

Visiting your GP for a general check up can be a Visiting your GP for a general check up can be a way of making sure there isn't any physical way of making sure there isn't any physical problem.problem.

Get Creative! Get Creative!

Find things to do to distract yourself from feeling Find things to do to distract yourself from feeling crap and that get you thinking creatively.crap and that get you thinking creatively.

This can be chatting to friends on msn, going for This can be chatting to friends on msn, going for

a walk, playing a game. a walk, playing a game.

Even though you might not feel like it at first, it Even though you might not feel like it at first, it might be enough to shift your mood. might be enough to shift your mood.

Avoid Drugs and Alcohol Avoid Drugs and Alcohol

Try not to use alcohol or other drugs (including Try not to use alcohol or other drugs (including lots of caffeine or other energy boosting drinks) lots of caffeine or other energy boosting drinks) in the hopes of feeling better. in the hopes of feeling better.

The feeling is usually temporary and the after The feeling is usually temporary and the after effects often make you feel worse. effects often make you feel worse.