Daily Tips to Improve Your Mood
We often find ourselves catastrophizing (viewing or presenting a situation as considerably worse than it is) about what we should have said or done differently or about what we will do in the future and how it will make ourselves and/or others feel. When struggling with negative feelings of anxiety, these are some helpful techniques you can try implementing in your daily life to improve your mood:
- Take time to sit with the feeling of discomfort. By giving up that sense of control and resistance and instead welcoming the uncomfortable feeling into your world gives you a sense of regaining control which can feel calming and peaceful.
- Get to know your anxiety. Do a body scan. Where do you feel it? What does it feel like? Rate the intensity on a scale from 1-10 and notice as it changes.
- Test validity. Is my worry true? Is it all in my head? Is it a cognitive distortion? Look around for social cues, ask someone you trust, imagine you are giving your best friend advice or vice versa.
- Ask yourself, “Will it matter tomorrow? Next week? Next month? Next year?
- Determine etiology. Understanding what the trigger is often alleviates the intensity and duration of symptoms.
- Redirect your negative thoughts and energy into positive thoughts to ultimately improve mood.
- Engage in self-care. Listen to your body. If it tells you to curl up under the covers embrace and enjoy it. Rather than feeling guilty reframe this negative connotation with indulging and “treat” yourself.
- Try mindfulness techniques such as meditation, yoga, or aromatherapy. Wake up your 5 senses (see, smell, touch, taste, hear) and take in your surroundings. It’s easy to have tunnel vision when we’re breezing through our daily routines. Notice architecture you walk by every day. Notice sounds that are far, closer, and closest.
- Seek support from support network/loved ones.
- Pet therapy. Spend time with a furry friend.
It takes time to explore and understand feelings of anxiety. The more we get to know and understand them the less power they have. Remember to be kind to yourself, you’re doing great!