How to Release Negative Energy
There are a number of ways, including burning sage or going for a walk, that can help get rid of negative energy.
Have you ever felt weighed down by a pervasive sense of negativity, like you're being overshadowed by a dark cloud? You're not alone, and there are things you can do to release negative energy and step out into the sunlight.
This “dark cloud” can be the result of various factors—stressful life events, relationship problems, and the constant onslaught of negative news. But it’s important to remember that this cloud doesn't have to be permanent.
By recognizing its presence and taking steps toward positivity, such as practicing mindfulness, exercising, or getting support from friends, family, or a therapist, you can begin to dissolve these shadows.
Each step forward—no matter how small it seems—can guide you back to a place of balanced energy. I actively work on clearing negative energy and protecting and cultivating positive energy, and you can do the same.
Here are some things I do to get rid of negative energy that I encourage you to try.
1. Go for a Walk Outside
Movement, fresh air, and nature are all helpful in removing negative energy. But don’t just take my word for it! This idea is supported by numerous studies highlighting the benefits of outdoor activity on mental health.
Walking outside exposes you to natural sunlight, which boosts serotonin levels (a.k.a. the “happiness hormone”). This increased serotonin can elevate your mood and help reduce symptoms of depression or anxiety, according to a March 2022 study in Psychiatry International.
Walking outside also promotes mindfulness and allows for a meditative experience as you focus on the rhythm of your steps and the beauty of the environment around you.
2. Clean Up Your Space
A tidy, well-organized room often helps clear the space (both literally and figuratively) for a less anxious, more focused mind and brighter energy.
The mental health impact of clutter has been the subject of a lot of research. Not surprising, the findings suggest that a disorganized environment, like a messy bedroom or office, can increase stress and anxiety. That’s, in part, due to the fact that clutter competes for your attention, resulting in decreased performance and increased stress (as an August 2012 study in the Journal of Neuroscience found).
Conversely, a clean and orderly space can foster a sense of calm and control, which helps combat negative energy. Plus, the process of cleaning and organizing itself can be therapeutic, giving you a sense of accomplishment and a physical way to “sweep away” any mental clutter.
3. Light a Candle or Burn Sage
Candles can produce a calming energy, and sage has been used by various cultures for many centuries as part of spiritual cleansing and healing rituals. The warm glow of a candle can create a peaceful and meditative space that helps focus your mind and ease your anxiety.
Similarly, burning sage, also known as smudging, is believed to get rid of negative energy. Creating peace-giving rituals for yourself, like burning sage and lighting a candle, is part of the process of releasing negative energy.
4. Dance to Your Favorite Songs
Put on your favorite songs and dance like nobody's watching! It makes me smile just saying it. Dancing, in particular, combines the benefits of exercise with the emotional release provided by music, making it an effective strategy for shaking off the blues and invigorating the body and mind.
Research supports the benefits of music and dance for mental health, noting how they can significantly lower stress levels, improve mood, and even enhance cognitive function. An October 2012 study in the Journal of Positive Psychology found that people who listened to upbeat music could improve their moods and boost their happiness.
5. Take a Shower
Water is associated with renewal in many cultures, and showering can be a helpful reset. I often use showering as a way of clearing the day's energy and protecting my own energy.
It’s not just a physical cleansing; it's a psychological and emotional one, too. A February 2014 study in Frontiers in Psychology supports the idea that physical cleansing can reduce the impact of previous psychological experiences, essentially “washing away” unwanted thoughts and feelings.
Furthermore, the warm water helps relax muscles, ease tension, and can even stimulate the release of endorphins, the body's natural painkillers and mood elevators.
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