It doesn't look like a good mood is on today's forecast, so what are you going to do about it? Well, if you aren't sure how to turn a bad day into a much better one, we have some suggestions for you!
Acknowledge your bad mood
So you woke up on the wrong side of the bed, and are feeling pessimistic, grumpy, and "please for the love of God, do not speak to me.” It’s one of those days. Here’s the thing, that mood didn’t come out of nowhere! Something probably rubbed you the wrong way. Acknowledge your bad mood by taking the time to reflect on the last 24 hours. But don't ruminate-
The process of continuously thinking about the same thoughts, which are sad or dark, is called rumination. A habit of rumination can be dangerous to your mental health, as it can prolong or intensify depression and impair your ability to think and process emotions.- healthline.com
Just acknowledge how you're feeling. I like to imagine bad feelings like a busy street right outside my house. To draw the line, I put a garden in front of my house. When those bad feelings are passing by, I go into my garden. I take the time to reflect on my feelings and invite them to smell the roses with me. I recognize those feelings need not become me. I don’t have to walk them into my house and let them live with them.
Avoid Doing These 3 Things
- Overgeneralizing or “playing the victim.” No one else's bad intentions or incompetence should have the power to ruin your day. You are in control of your emotions. You’ve got this! Sure that incident really blew, but what are you going to do next? Keep going and get things done!
- Stop reading people's minds; or rather, stop assuming you know what they are thinking. It’s easy to put together the dots and conclusions that someone intentionally set out to ignore or upset you. try not to get lost in “those” thoughts if you want to turn your bad mood into a good day.
- Put your phone away, and don’t look for things that will make you upset and push you off the edge. HelpGuide.com, calls it, “collecting straws".
You don’t need another person for this one. You don’t need your therapist. Talk out loud. Here’s what happens when you clarify (in words, not thoughts) what is bothering you:
...you free it from useless psychological noise, such as your anxiety or frustration for not being able to solve it[...]Putting your problem in words will tremendously help you grasp it: language is not only a tool of communication as many believe but also a tool of thought.” - litmind.com
Once you talk the problem out, try moving on by listening to some feel-good-music? Berkeley's’ Greater Good Magazine says, there are 13 different moods music can inflict, so pick a song and get to groovin’!
The subjective experience of music across cultures can be mapped within at least 13 overarching feelings: amusement, joy, eroticism, beauty, relaxation, sadness, dreaminess, triumph, anxiety, scariness, annoyance, defiance, and feeling pumped up.” - Greater Good Science Center, Berkeley
A Mood-boosting lunch
Okay, here is the run-down on the top 3 mood foods, as proclaimed by Healthline.com:
- Omega-3 rich fish, or fatty fish. Omega-3’s can help lower feelings of depression.
- Dark chocolate. Beyond the sugar content, chocolate contains mood-boosting caffeine and theobromine. N-acylethanolamine, another surprising feel-good compound is also be found in dark chocolate. N-acylethanolamine is “chemically similar to cannabinoids that have been linked to improved mood.”
- This last one is actually a list all on its own: fermented foods! Healthline.com says kimchi, yogurt, kefir, kombucha, and sauerkraut, all help keep your gut happy! Serotonin, which is responsible for your mood, stress response, appetite, and sexual-rive is made in your gut. Keep your gut healthy to keep away funky feelings!
Do A Self-Care Routine Or A Task On Your To-Do List
Do something that requires you to focus! If you're focused, there won't be time to ruminate, make assumptions, or blame others. And completing a task will boost your self-esteem, its a win-win.
If you are having trouble focusing, get visual! Put together a Pinterest board that reflects your goals or pin things that inspire you to live your best life.
Shift all that negative energy and redirect it into beast mode. Literally, put on some high tempo beats, and go into the gym like you are going to be doing hand-to-hand combat with the worst boss you have ever had. By the end of the workout, your body will have released a horde of feel-good emotions. Also, because you completed a task, you will boost your self-esteem!
When you exercise, it increases endorphins, dopamine, adrenaline, and endocannabinoid -- these are all brain chemicals associated with feeling happy, feeling confident, feeling capable, feeling less anxiety and stress and even less physical pain," says health psychologist Dr. Kelly McGonigal.
Have a better day, and start living!
Klarrisa Arafa, Body Complete Rx Content Writer