💾 Archived View for eir.mooo.com › nuacht › cilld167485710012.gmi captured on 2023-01-29 at 16:07:58. Gemini links have been rewritten to link to archived content

-=-=-=-=-=-=-

GUIDE: Ways to boost your mental health in 10 minutes

Staff Reporter, 27 Jan

Sometimes, when a dark cloud descends on your day you need a quick fix

to get your morale back on track.

Whether it’s road rage, work stress, an argument with loved one, nerves

ahead of a scary event or a sudden bout of sadness, when your mental

health takes a turn for the worse it can be tempting to abandon all

hope and declare your day ruined.

But it doesn’t have to be that way. According to experts, by employing

practical and psychological techniques you can reframe your thinking

and turn that frown upside down.

Here’s how to mend your mood in 10 minutes or less…

1. Fight frustration with gratitude

View this post on Instagram

A post shared by ARBOR Counseling Centers (@arbor_counseling_centers)

“Next time you feel bored or frustrated at the mundane day-to-day, turn

‘I’ve got to’ into ‘I get to’,” says psychotherapist Anna Mathur, who

runs the podcast The Therapy Edit (annamathur.com/podcast).

For example, instead of thinking, ‘I’ve got to go to the gym’ into ‘I

get to go to the gym because I’m physically able’ or turn ‘I’ve got to

go to work’ into ‘I get to go to work, whereas not everyone does’.

“This tweak not only welcomes a warm wave of joy-bringing gratitude,

but draws your attention to the privileges you may often take for

granted,” Mathur explains. “Gratitude brings balance to negative

feelings, building resilience and boosting happiness.”

2. Find your courage

When nerves get the better of you, use a memory of a time you were

brave to inspire you.

“Every small act of courage, in any part of your life, can help develop

your confidence. When you feel scared, find that courage again, and it

will give you strength,” says Rosie Nice, author of The Magic Happens

in the Silence, a guide to the art of reflective coaching

(esb-training.co.uk).

“I abseiled off a building once, years ago on a team building event. It

terrified me, but I found courage somewhere within me. Whenever I feel

nervous now, I use the courage I found then to help me face my fears.”

3. Ground yourself in reality

“When we spiral into anxious thinking, we’re very much in our heads,

and a quick grounding exercise can help bring us back into our senses,”

says Dr Elena Touroni, a consultant psychologist and co-founder of The

Chelsea Psychology Clinic (thechelseapsychologyclinic.com).

“Stop what you’re doing and list five things you can hear, four things

you can see, three things you can touch, two things you can smell, and

one thing you can taste.”

This technique has been linked to a number of health benefits, she

says, including “improved sleep, better immunity and a natural mood

boost”.

4. Get a foot massage

“A foot massage can be a very quick way to boost your mood if you’re

feeling low,” says Dr Paul Ettlinger, GP at The London General Practice

(thelondongeneralpractice.com).

You don’t have to go to a spa or rope in a volunteer to tend to your

toes, however.

“Grab a golf ball, tennis ball or even an orange and rub your foot over

it. This will activate your nervous system and release mood enhancing

endorphins. Massaging various pressure points on your foot can help get

relief from anxiety.”

5. Reach out to a friend

We’ve all got the people we regularly turn to when we’re feeling low,

but why not try reaching with someone you might have lost touch with?

Not to rant about your problems, but to enjoy the feeling of

reconnecting.

“We do not often deliberately lose touch with people, we just don’t

always find the time,” says psychologist Dr Audrey Tang

(draudreyt.com). “Just scroll down your contacts and give someone a

call, chances are they’ll be delighted to hear from you.”

If you’re not quite ready to chat out of the blue, drop them a text

instead, she adds.”If you’re a little worried about not having been in

touch, it is likely they feel just as guilty, so don’t let that stop

you.”

View this post on Instagram

A post shared by Lori Haggerty (@holistica_integrative_wellness)

6. Energise

Instead of following a particular method to get your emotions under

control, you might be better throwing the rule book out of the window

and indulging in a fun, energising activity for 10 minutes.

“Do you love music? Turn up your home stereo and dance as hard as you

can like a crazy person for nine minutes – you have to reserve a

minute to fix your wild hair,” says Kendall Roach therapist at

digital-first health service provider Babylon (babylonhealth.com).

If you’re working from home he suggests: “Knock out an eight-minute

cardio, reserving two minutes here because you will need to wipe your

face and get a drink of water before your next Zoom call.”

The choice is up to you – as long as it doesn’t involve staring a

screen. Roach adds: “This is the best way to recharge your battery in

ten minutes because it will not only truly rejuvenate you and give you

energy, but it will also empower you.”