When dark clouds descend on your day, a quick fix can be needed to restore morale.
When our mental health deteriorates, whether it’s road rage, work stress, an argument with a loved one, nervousness in the face of a horrific event, or sudden sadness, we give up all hope and declare our day is ruined. You may want to. .
But it doesn’t have to be. Adopting practical and psychological techniques can help you reframe your thinking and raise your eyebrows, according to experts.
Here’s how to improve your mood in less than 10 minutes…
1. Fight frustration with gratitude
“The next time you get bored or frustrated with the mundane, you can say, ‘I’ve Obtained to’ into ‘I obtain to’,’ says psychotherapist Anna Mathur, who runs the podcast The Therapy Edit (annamathur.com/podcast).
For example, instead of thinking “I have to go to the gym”, change it to “I can go to the gym because I have physical ability” or “I have to go to work” to “I got it”. increase. Go to work, although not everyone does.
“This tweak not only welcomes a warm wave of gratitude that brings joy, but also draws attention to the privileges you may often take for granted,” explains Mathur. Feelings help balance negative emotions, increase resilience, and increase well-being.”
2. Find courage
When you’re nervous, use the memories of when you were brave to cheer yourself up.
“Any small act of courage in any area of your life can help you build confidence. When you feel fear, find that courage again. It will give you strength,” says the introspective. says Rosie Nice, author of the coaching guide The Magic Happens in the Silence (esb-training.co.uk).
“Many years ago I abseiled from a building at a team building event. helping to face the fear of
3. Get real
Dr. Elena Touroni, consultant psychologist and co-founder of the Chelsea Psychology Clinic, said: thechelseapsychologyclinic.com).
“Stop doing what you are doing and list 5 things you can hear, 4 things you can see, 3 things you can touch, 2 things you can smell and 1 thing you can taste. please.”
The technique is associated with many health benefits, she says, including “improved sleep, enhanced immunity, and a natural mood boost.”
4. Get a foot massage
“If you’re feeling down, a foot massage is a very easy way to lift your spirits,” says Dr Paul Ettlinger, GP, The London General Practice (thelondongenealpractice.com).
However, you don’t have to volunteer to go to spas or ropes to take care of your toes.
“Grab a golf ball, tennis ball, or orange and rub your feet over it. This activates your nervous system and releases mood-boosting endorphins. can be relieved.”
5. Contact your friends
We all have people we reach out to regularly when we’re feeling down, but why not reach out to someone you may have lost touch with? to enjoy the feeling of
Psychologist Dr. Audrey Tang (draudreyt.com) says: “Just scroll down your contacts and call someone and they might be happy to hear from you.”
If suddenly you’re not ready to chat, drop a text instead, she adds. Please let me stop with that.
6. Energize
Rather than follow a specific strategy for managing your emotions, you might be better off throwing the rulebook out the window and indulging yourself in 10 minutes of fun, vibrant activity.
“Do you like music? Turn up your home stereo and dance like a madman for nine minutes. I need to set aside one minute to fix my messy hair,” said a digital-first health service provider. Kendall Roach, therapist at Babylon (babylonhealth.com), .
If you’re working from home, he suggests:
As long as you don’t have to stare at the screen, the choice is yours. Roach further adds:
