How to Instantly Feel Better

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When I first saw a version of How to instantly feel better I could immediately relate. I thought it could do with a Sketchplanations version. Maybe try some of the suggestions and let me know how it goes.

If you're:

Angry -> Sing
Burned out -> Walk
Overthinking -> Write
Anxious -> Breathe
Stressed -> Exercise
Sad -> Gratitude
Impatient -> Reflect on progress
Lazy -> Cold shower

Your mileage may vary.

I can't help but think that Walk in nature, which is about as close to a miracle cure as we have, is also a good strategy for all of them.

Angry -> Walk in nature
Burned out -> Walk in nature
Overthinking -> Walk in nature
Anxious -> Walk in nature
Stressed -> Walk in nature
Sad -> Walk in nature
Impatient -> Walk in nature
Lazy -> Walk in nature

Here's a visual of this instead: How to instantly feel better - walk in nature

I recently learned the term Green Prescription for when your doctor prescribes time in nature rather than drugs. I wish I'd come up with it.

I didn't create the original graphic for How to Instantly Feel Better. I saw this one , shared by the brilliant Info is Beautiful . Many people have created versions of this. If you know—or are—the original creator, thank you! And please get in touch.

In our podcast on this sketch the Sad -> Gratitude action we thought was one of the hardest to do. So here are a few lovely quotes about gratitude in case they can help:

Gratitude is the intention to count your blessings every day, every minute, while avoiding, whenever possible, the belief that you need or deserve different circumstances.

— Timothy Miller

Gratitude unlocks the fullness of life. It turns what we have into enough, and more.

— Melody Beattie

Related Ideas to How to Instantly Feel Better

Also see:

Forest bathing
The 3-Day effect
Box breathing
5 Ways to Wellbeing
Snerdle
Maze, Labyrinth
Compliments Are Gifts
Vorfreude — the pleasure of anticipation
Languishing
Notice when you're happy
Don't compare your back of house with others' front of house
When drinking tea, just drink tea

Prints/cards etc of How to Instantly Feel Better , and of How to Instantly Feel Better — Walk in nature

Published 11 May 2025

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Before our first child was born, we attended a series of classes with other expecting couples. The class aimed to prepare us for the joys and challenges of childbirth and the life changes that come with becoming parents. Most parents-to-be were feeling a little anxious. One dad, though, never seemed fazed—he stayed cool through everything. At one point, I asked him how he was so relaxed. He said, "I'm calm like a duck. On the surface, I'm gently floating, but under the water, I'm paddling like crazy." It's over 10 years ago now, but I remember it clearly. It stuck with me for two reasons. First, it's a brilliant analogy for calmness—the two halves of a duck—and makes for a funny picture, which is why I thought it deserved a sketch. Second, it reminds me that when I'm in a stressful situation or feeling nervous, it's easy to look around and see people who seem calm and confident. And if I start thinking I'm the only one feeling anxious, it usually makes it worse. However, when I recall this story, I remember that just because someone looks calm, it doesn't mean they feel calm. They might be "calm like a duck." Under the surface, their legs may be waggling furiously, just like I'm feeling. Michael Caine, in his 2018 book Blowing the Bloody Doors Off: And Other Lessons in Life, said: "Ducks look calm as they glide along the surface of the water but they're paddling like hell underneath. When you're doing your preparation right, it sometimes looks so good that people watching you make the mistake of assuming it's all natural and effortless. In my experience, it never is." In some ways, this misconception is everywhere when we see high performers who make things look easy: A finished book without all the awful first drafts A polished theatre performance without the chaos of rehearsals A calm statement from a leader without the deliberation or doubt that led to it A marathon finish, without the 6 am runs they didn't want to do As a leader, it can help to offer a calm demeanour, but don't mistake the appearance of calm for having everything sorted out. We all have to work hard through times that aren't easy if we want to do great things—even ducks. And Michael Caine. Related Ideas to Calm Like a Duck The First Draft is Always Perfect The Doorstep Mile One in a Row The Best Writing is Re-writing Don't Compare Your Back of House with Others' Front of House Front Stage - Back Stage The excellent QI looked into the source of this quote and had it down to the Japanese practice of duck diplomacy.Before our first child was born, we attended a series of classes with other expecting couples. The class aimed to prepare us for the joys and challenges of childbirth and the life changes that come with becoming parents. Most parents-to-be were feeling a little anxious. One dad, though, never seemed fazed—he stayed cool through everything. At one point, I asked him how he was so relaxed. He said, "I'm calm like a duck. On the surface, I'm gently floating, but under the water, I'm paddling like crazy." It's over 10 years ago now, but I remember it clearly. It stuck with me for two reasons. First, it's a brilliant analogy for calmness—the two halves of a duck—and makes for a funny picture, which is why I thought it deserved a sketch. Second, it reminds me that when I'm in a stressful situation or feeling nervous, it's easy to look around and see people who seem calm and confident. And if I start thinking I'm the only one feeling anxious, it usually makes it worse. However, when I recall this story, I remember that just because someone looks calm, it doesn't mean they feel calm. They might be "calm like a duck." Under the surface, their legs may be waggling furiously, just like I'm feeling. Michael Caine, in his 2018 book Blowing the Bloody Doors Off: And Other Lessons in Life, said: "Ducks look calm as they glide along the surface of the water but they're paddling like hell underneath. When you're doing your preparation right, it sometimes looks so good that people watching you make the mistake of assuming it's all natural and effortless. In my experience, it never is." In some ways, this misconception is everywhere when we see high performers who make things look easy: A finished book without all the awful first drafts A polished theatre performance without the chaos of rehearsals A calm statement from a leader without the deliberation or doubt that led to it A marathon finish, without the 6 am runs they didn't want to do As a leader, it can help to offer a calm demeanour, but don't mistake the appearance of calm for having everything sorted out. We all have to work hard through times that aren't easy if we want to do great things—even ducks. And Michael Caine. Related Ideas to Calm Like a Duck The First Draft is Always Perfect The Doorstep Mile One in a Row The Best Writing is Re-writing Don't Compare Your Back of House with Others' Front of House Front Stage - Back Stage The excellent QI looked into the source of this quote and had it down to the Japanese practice of duck diplomacy.

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