Evening Reset: 6 Gentle Steps for When You’re Feeling Low

We all have these evenings when the day feels rough. You get to the end and it’s as if the energy has dropped out of you. Maybe you feel like you didn’t do enough, or that what you did wasn’t good. Maybe you’re just exhausted, flat, or hopeless—with no clear reason why.

When that shows up, I have a routine that helps me reset. Over time, it’s become a way for me to check in with myself, to make sense of what’s happening, and to find the next step forward. Today I want to share it with you, because it might help you too.

This isn’t about “fixing yourself.” It’s about taking stock, putting the day into context, and giving yourself the chance to decide what you really need: to accept, to repair, or to act.

Step 1: Write it down

The first thing I do is get everything out of my head and onto paper (or into a voice note).

Write what you felt, what you feared, what kept replaying in your mind, what you thought wasn’t good enough. Don’t hold back, don’t edit. Just put it down.

Doing this frees up space inside. Once the feelings are written or spoken, you don’t have to carry them in quite the same way. There’s more room for clarity and understanding.

Step 2: Check your body

Our physical state has a huge impact on how we feel. Sometimes the slump really does come down to basics. (You know when your mom or grandma asked, “Did you drink enough water?” They were often right—sometimes that alone can change how you feel.)

Ask yourself:

Did I eat enough today? Was it nourishing? Did I skip meals?
Have I had enough water? Too much coffee? Alcohol without food?
Did I spend the whole day indoors? Did I move at all—walk, stretch, breathe deeply?

These questions may seem simple, but they’re often where the reset begins.

Step 3: Scan your mind

Now turn to your mental patterns.

Ask yourself:

What tasks actually filled my day?
Was I scattering myself across too many things, or getting stuck on one?
What kinds of thoughts kept me company today?

You don’t need to judge what you notice. Just acknowledge it. The act of observing already helps you step out of the fog.

Step 4: Name your emotions

Emotions are signals. Naming them gives them space to be seen and heard.

Ask yourself:

What emotions showed up today—loneliness, joy, sadness, frustration, hope?
How strong were they, on a scale of 1–10?
Did they appear once, or return throughout the day?

By naming your emotions, you give them room to communicate. You stop pushing them away, and instead let them show you what might be going on beneath the surface.

Step 5: Put today in context

By now, you have a map of today: body, mind, emotions. But one day on its own doesn’t tell the whole story.

Ask yourself:

How does today compare with yesterday?
What about the past few days, or the last week?
Is this just a one-off rough day, or part of a repeating pattern?

This step shifts the perspective. You see whether today calls for patience, small adjustments, or bigger changes.

Step 6: Decide—Accept, Repair, or Act

With the bigger picture in mind, decide what’s next:

Accept: Sometimes the kindest thing is to let today be what it was. Rest. Allow it.
Repair: If you see small imbalances (hunger, dehydration, no movement) take simple steps to restore balance.
Act: If you recognize a repeating pattern, it may be time to take a more intentional step. Like reaching out, shifting routines, or even making a bigger change.

Quick tools you can try tonight

Grounding (5-4-3-2-1): Notice 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste. A gentle way to come back to the present.
Box breathing: Inhale 4 seconds, hold 4, exhale 4, hold 4. Repeat. A few cycles calm the nervous system.
One micro-win: Finish something small—put away laundry, wash the dishes, reply to one message, read a couple of pages. A tiny completion can give you relief.
Movement: Step outside, stretch, walk around the block. Even five minutes helps.

The “Reality Check” practice

One of the most valuable things I do is something I call a “reality check.”

It started with my sister, and now I also do it with friends. When one of us feels low, we send a message: “I need a reality check. Am I worthless? Are you angry with me? Do I really have nothing to offer?”

The other person replies with perspective, honesty, and reassurance. It’s simple, but powerful. Sometimes that outside voice is exactly what you need to quiet the doubts.

If you don’t already have this, consider setting it up with someone you trust. It can make a huge difference.

Closing thoughts

This reset is not about fixing yourself. It’s about giving yourself the chance to feel a little lighter, and maybe to wake up tomorrow with more clarity.

For me, this routine works. But I invite you to adapt it, expand it, and share what works for you.

And if you need support (or just don’t want to walk through this on your own) reach out. You don’t have to carry the slump alone.

Love, Caro.