Use These Six Steps to Save a Bad Day
Bad mood can have different causes, but a common characteristic is the presence of a reaction to stress . While the stress response is critical in preparing us to face the threat, if it drags on, it will affect the cognitive functions that are critical to fulfilling personal and professional responsibilities. A bad mood can also easily confuse you. But you don’t have to depend on your stress response or bad mood—in fact, you can work with them. Here are six things you can do to save a rough start to the day.
Change your physiology
There are a number of things you can do to influence your nervous system and the hormones that play a role in your stress response. You can activate your parasympathetic nervous system – the “brake” – through breathwork (follow patterns like 4-7-8 or with slow inhale and longer exhale), tapping, and literally grounding yourself in nature, all of which have a naturally calming effect. . Low stimulation activities like meditation, painting, and listening to music can also give your nervous system a much-needed reboot. You can also actively increase serotonin, oxytocin, and endorphins—all of which have good anti-stress effects—by moving, having sex, or cuddling with a pet (or person).
Change your environment
Don’t just try to deal with your suffering. Change your physical location : Move to a different room in your house, move to a shared space in your office, or go outside. This can help your brain recognize a mood swing.
Define the problem
Try to develop the habit of frequently checking your emotions to spot the physical and behavioral symptoms of a bad mood. Then be honest and specific about what is bothering you so that you can more easily resolve problems or practice accepting the circumstances.
Set (and reset) realistic expectations
Your mood largely depends on whether your expectations are met or not met. Start with a realistic perspective of how your day might go. If you later get frustrated by unfulfilled expectations, Sean Achor, author of The Happiness Advantage , recommends taking a look at the progress you’ve made so far : write down what you’ve accomplished, as well as a few “short reachable goals.”
Get busy with one thing, let go of another
Picking up low-hanging fruit — putting away a stack of clean clothes, deleting emails, etc. — can help you get your day going by boosting your sense of accomplishment and control. Specific actions, no matter how small, signal victory to your brain .
But sometimes you can get more value from doing less and putting off “easy” tasks in exchange for more time to either rest or focus on the things that matter most. You can also delegate or ask for help.
Rest and recovery
Ultimately, doing and relaxing less can help you get back on track. This may seem counter-intuitive and difficult to put into practice when the to-do list is long, but you’ll keep digging into the deficit if you don’t intentionally allow your amygdala, which aids emotional processing and distress signaling, to reset. This includes both rest and rejuvenation, which means engaging in ” strong rest ” and enjoyable, enjoyable, restorative activities.