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
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“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.”
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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.”