We all have those days that seem to run together with little joy and no real motivation to eat, sleep, work, and repeat. It can feel like being trapped in a cage with no way out.

Life has its ups and downs. We are invincible when we are up and sometimes destitute when things feel down. It doesn’t have to be this way. Our inner strength can see us through, but only if we have built it up. There is so much working against our inner strength muscle, and it can often feel easier to be the victim. There is a way out. The light at the end of the tunnel never goes dark, but our ability to see it sometimes stops working.

Here are some ideas for manifesting hope in our lives.

Turn off the news.

I have said it a thousand times, and I will say it one thousand more! Our parents and society tricked us into thinking we need to watch the news or read the paper. Just stop. Truth be told, you are likely only watching or reading information that supports your beliefs anyway. It is poison in small doses that numbs your ability to hope.

Let somebody know you are thinking about and care about them.

The best way to manifest hope is to offer hope. Giving hope costs you nothing. The fear is your brain saying, “What if they reject me or what will they think of me?” Send a simple text right now to someone you care about. “Hey ______, wanted to let you know I was thinking about you. I hope you are having an awesome day.” Do this every day, and it will change your life.

Get up and move.

Your cardiovascular system needs stress to remain effective. Get up and do something! Walk a few hundred feet, then a few hundred more, and before you know it, you walked a mile. Exercise triggers all types of positive hormones to release. Studies have shown that in many cases, exercise is more effective in treating depression than antidepressant medication. We were meant to move.

Surround yourself with positive people.

Get around people that are hopeful and believe a better future is possible. Positivity is infectious, and negativity is too. If you want to get out of the cage, it is important to get amongst those that roam free. Freedom is hope.

Write it out.

So many of our issues are trapped inside of us. We suppress our problems and unknowingly poison our bodies in the process. Journaling lets them out and helps us to express the feelings trapped inside. It is not the be-all, end-all but is a great way to begin to unlock the cage.

Sit with yourself.

Science has proven that meditation is an effective way to help manage emotions. The goal is release of the constant stress of thoughts. There has been no more effective tool for me to get my emotions in check. I was prone to road rage and childish outbursts while trying to assemble IKEA furniture. I have been practicing meditation for many years now, and my ability to manage my emotions is far better than ever before.

These six practices applied every day will transform your mental well-being. They have helped me reduce my anxiety, emotionally engage with family and friends, focus, and most importantly, enjoy life.

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