We all have bad days. Sometimes it’s due to waking up on the wrong side of the bed, or the terrible traffic, or a misguided decision to get bangs (me last week!). So, how do our brains respond when we are having a bad day? Well, they do everything possible to make things a whole lot…worse.
Our brains are negative detection machines. Which is why a bad event at the beginning of the day often leads to a chain reaction of other negative things happening. Its takes us manually overriding our default negative settings to start to feel better. Here are my quick tips for how to improve your mood on one of those days!
Distract yourself
Chances are, ruminating and replaying that negative event in your head is only going to make you feel worse. So, provide yourself with an opportunity to think about something else. I would suggest doing an activity that you have to focus on, like reading a book, cooking or playing a video game. It has to be an immersive activity that requires you to concentrate on something other than your thoughts (some ideas here).
Smile
Research has shown that the physical act of smiling can actually improve your mood. When you move your muscles into a smile, your brain is tricked into releasing endorphins. Although you might feel slightly ridiculous to start randomly smiling while in a terrible mood, your body will thank you for the effort, and you will feel slightly better.
Blast your music
When you are feeling down, you might be drawn to listen to music that mirrors your current mood (Wonderwall, on repeat). But, there is always a choice to feel happy, even on our bad days (more here). Music has a powerful ability to interact with our mood and can lead to the release of happy chemicals, like dopamine (the same chemical released when you kiss someone or eat chocolate!) So, try to listen to something uplifting, and bonus points if you eat chocolate at the same time.
Hug someone
Physical touch is so important for our human connection. However, when we are in a bad mood, probably giving or receiving affection is not our top priority. But research has shown that hugs are associated with the release of happy chemicals and can also lead to reduced interpersonal conflict. It could be a turning point in our day if we allow ourselves to feel the emotional and physical connection of our friend or spouse.
Practice mindfulness
Mindfulness is all about awareness of the present moment. This involves distancing yourself from the chatter in your head, which probably is radio ‘doom and gloom’ on a bad day. You can practice mindfulness by allowing your thoughts to pass by, like cars driving by on the freeway or clouds floating along the sky. Accept what you can’t control, and then redirect your attention to the present moment (read more here). Allow yourself to notice the sun in the sky, the feeling of warmth on your skin, the scents in the air and the noises you can hear. Be present and aware.
I hope these tips help you feel better on a down day!
