How to be Happy When You’re Feeling Completely Crappy: Simple Science-Backed Shifts to Feel Better, Even on Your Worst Days

By Dr. Sage Adessi

Life isn’t always sunshine and positivity—sometimes, it just feels downright crappy. But what if you could shift your mindset, even in your darkest moments?

In How to Be Happy When You’re Feeling Completely Crappy, Dr. Sage Adessi, a psychologist and emotional resilience expert, blends science-backed strategies with compassionate guidance to help you navigate life’s toughest days. This book isn’t about forcing toxic positivity or ignoring your struggles. Instead, it’s a practical, empowering roadmap to help you break free from emotional overwhelm, negative self-talk, and stress-induced paralysis.

Through mindfulness techniques, self-awareness exercises, and easy-to-apply psychological tools, you’ll discover how to:
Reframe negative thoughts and develop a mindset that supports happiness.
Harness mindfulness and self-talk strategies to manage anxiety and emotional stress.
Cultivate resilience and gratitude, even when life feels unfair.
Use scientifically-backed tools—like grounding techniques, music therapy, and nature’s healing power—to shift from “crappy” to “happy.”

Whether you’re navigating a tough season or just want to improve your overall well-being, How to Be Happy When You’re Feeling Completely Crappy offers real-world strategies to help you reclaim your joy, one small shift at a time. Because happiness isn’t a destination—it’s a practice, and it starts right now.

Are you ready to take the first step?

• Language: English
• Publisher: Archway Publishing
• Release date: Jul 4, 2025
• ISBN: 9781665773577

Dr. Sage Adessi

Dr. Sage Adessi is a psychologist, coach, and expert in emotional resilience, blending science-backed strategies with compassionate guidance. With a background in clinical psychology and integrative mental health, she empowers readers to shift their mindset, overcome emotional struggles, and cultivate lasting joy. How to Be Happy When You’re Feeling Completely Crappy is her transformative guide to reclaiming inner peace.

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Copyright © 2025 Dr. Sage Adessi.

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This book is a work of non-fiction. Unless otherwise noted, the author and the publisher make no explicit guarantees as to the accuracy of the information contained in this book and in some cases, names of people and places have been altered to protect their privacy.

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ISBN: 978-1-6657-7359-1 (sc)

ISBN: 978-1-6657-7358-4 (hc)

ISBN: 978-1-6657-7357-7 (e)

Library of Congress Control Number: 2025903365

Archway Publishing rev. date: 05/06/2025

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TABLE OF CONTENTS

Introduction: The Journey from Crappy to Happy

Chapter 1:     Acknowledge the Crappy but Don’t Live There

Chapter 2:     The Mindfulness Makeover

Chapter 3:     Self-Talk Changes Everything

Chapter 4:     Meditation for a Crappy Day

Chapter 5:     The Self Awareness Superpower

Chapter 6:     Nature as the Ultimate Healer

Chapter 7:     The Healing Power of Music

Chapter 8:     Finding Faith When Everything Feels Hopeless

Chapter 9:     Cultivating Gratitude & Appreciation

Chapter 10:   Your Custom Happiness Toolkit

Chapter 11:   Your Journey to Joy (Even When You Feel Crappy)

Chapter 12:   Scientifically Backed Wellness Tools to Support Mental and Physical Wellbeing

Conclusion

INTRODUCTION

The Journey from Crappy to Happy

If you’re here, you’re likely feeling crappy — and I’m so glad you are. Not because you feel that way, but because it means you’re ready to shift. This book is not about covering your sadness with forced positivity. It’s about learning how to feel fully, shift intentionally, and cultivate joy even when life feels heavy.

In these pages, you’ll learn to accept your full humanity — the messy, hard, uncomfortable parts — while also practicing strategies that help you feel lighter, freer, and more empowered. Each chapter offers a toolkit for moving from crappy to happy. You’ll find meditation, mindfulness, self-talk strategies, music, and even support tools like grounding mats and sensory products that have real science backing them.

Each chapter in this book is designed to stand on its own, offering unique strategies to help you move from crappy to happy. While the chapters are most effective when blended into a unified approach, you are encouraged to explore and focus on the ones that resonate with you the most. If a chapter doesn’t align with your personal needs or circumstances, feel free to set it aside. The journey is yours to tailor as you see fit.

This book is your companion, not a rigid map. Life is unpredictable, and so is the path to happiness. What works for one person may not work for another, and that’s okay. You have permission to take what feels right, leave what doesn’t, and create your own version of joy.

Remember, happiness isn’t a final destination. It’s a practice, a mindset, and often, a courageous choice. You’re here because you’re ready to make that choice — to feel deeply, grow intentionally, and embrace the fullness of who you are.

As you move through these chapters, keep in mind that every small step matters. Even on the days when joy feels like a distant dream, know that you’re building resilience and planting seeds for brighter tomorrows.

So, take a deep breath, turn the page, and let’s walk this journey together. There’s light ahead, and you’re already on the path toward it. You’ve got this.

CHAPTER 1

Acknowledge the Crappy

but Don’t Live There

A person sits on a small island under a cloud with rain, divided from sunshine. A butterfly flutters nearby, creating a serene, reflective scene.

The Power of Acceptance

What you resist, persists. — Carl Jung

We’ve all been there — feeling anxious, sad, angry, or just plain off — and immediately telling ourselves, I shouldn’t feel this way. Maybe you’ve tried to snap out of it or force yourself to think positively to no avail. But here’s the truth: resisting your feelings only strengthens them.

When we deny, suppress, or fight our emotions, they don’t magically disappear. Instead, they simmer beneath the surface, creating stress, tension, and a deeper sense of discomfort. The act of resistance is like holding a beach ball underwater. The harder you push it down, the more forcefully it pops back up.

Acceptance, on the other hand, is not about giving up or admitting defeat. It’s about recognizing that emotions are temporary visitors, not permanent residents. Acceptance invites you to sit with your feelings, observe them, and recognize what you are telling yourself that is likely untrue. This process will allow you to work through those uncomfortable feelings, letting them morph and shrink away. Acceptance creates a sense of peace.

Why Acceptance Matters

Emotions are like waves in the