Good Lifestyle

If you read this article, we probably have something in common: we both feel grumpy (or sad, or frustrated, or filling), and we want to feel better NOW . Whatever the reason for A dark cloud suspended above your head , you are not alone, says the psychologist Amy Mezulis , PHD, Co-founder and clinical director de Joon. "Everyone has bad days. It is normal to have moments when we feel less than our best me - that this bad mood is irritability, sadness, anxiety or simply stress," said -She. But what is the best way to shake a bad mood and quickly?

Beth Gulotta , LMHC and founder of Therapeutic well-being NYC , says that the first step is to recognize that you are in a bad mood, then make a conscious decision to overthrow it. "You can work to crop your thoughts. Our thoughts dictate our mood and our mood dictates our behavior, so your thoughts are an excellent starting point." It seems reasonable to me, but I wanted more concrete advice - things that I can actually TO DO , rather than trying to share my own thorny thoughts.

Fortunately, the experts shared a multitude of ideas with me that anyone can try. Read the rest to find out how you can put a smile on your face and get this spring in your step.

Read this then: Bad dreams could be an early alert sign for these main health problems, show studies .

The fastest and easiest advice to stimulate the mood I got was to simulate a smile, even if I don't feel it. Before rolling your eyes and clicking, listen: you don't have to make a full JOKER style smile. (Especially if you are in public - We are not trying to frighten anyone here.) A half -sourire will do very well, said psychotherapist Amy Morin , Lcsw. AE0FCC31AE342FD3A1346EBB1F342FCB

"There is evidence that Smile makes you feel happy , "she said to me." And you don't need to make a huge smile. Just a half-sourire where you get in the corners of your mouth will give you an instant emotional elevator. "So go ahead - make a return backwards! (I'm doing it now.)

The half-semi-smile already made me feel a little better, but I needed more-and neuroscientist Friederike Fabritius , Ms, suggests something that I like: dancing! In fact, I have an alarm on my phone labeled "Dance Break" and I put at 14 o'clock. every day; I haven't lit it for a long time.

The easiest way to get into a better mood is to use your body, thanks to the connection of the body of the brain. "When you exercise, your brain releases endorphins, dopamine and serotonin, and they will instantly lift your mood," said Fabritius. "Dance is particularly good for your brain, because not only do you release all kinds of well-being chemicals because of the movement itself, but you also activate your emotional brain as a result of music. So get up And move! Only 15 minutes can have a tangible impact on your overall mood. "

Musician, therapist ,, and life coach Daniel Rinaldi Also approves this trick. "Do not be afraid to make it silly and dance to your favorite song. As a musician, I always recommend that my customers create a reading list of their favorite mood songs and use it when you need it! " Do !

If dance is not your thing, or if your bad humor persists even after smiling and doing the macarena, it's time to lace your sneakers and go out. "Exposure to nature improves mental health," said Steven E. Pratt , MD, principal medical director at Magellan Healthcare .

The inhabitants of cities like me can also enter it, because Pratt says that it is not necessary to go deeply in the desert. "This can include a walk in a park," he reassures me.

While you are enjoying a little greenery, keep your ears open to birds. "Some recent studies have shown that Exhibition to bird songs is one of the most powerful aspects of nature to improve our mental health, "said Pratt, stressing that this can also be virtual." Instead of an alarm, you can define your awakening signal on a bird song. You can also put bird songs to play on a speaker from your office for part of the day or on headphones. ""

Sometimes your mood is too dark to collect energy to dance or take a walk - and it's ok! Courage on your sofa is sometimes the right movement, and certainly not A sign of defeat. (This comfort is for me, someone who resists the siren singing of my sofa at all costs.)

Psychotherapist James Miller ,, author of Life lessons: you are the expert in your Life , suggests wearing your favorite comfortable clothes while you cocoon - cashmere, silk, jersey knit - and put your favorite music. Prefer to turn on a show that was on your kilometer long List of essentials ? Just make sure "to avoid noisy television programs that embody the screaming and conflict," he warns.

The idea of holding a gratitude journal is probably not new for anyone, but how many of us really do it? Personally, my office is full of gratitude newspapers that I started and then abandoned. But Rinaldi invites me to give another blow.

"Be grateful for things in your life that fill you with happiness. Take the time to write them and think about everyone," he said. "I recommend holding a newspaper just to make lists of everything you are grateful, then on the days you need a boost, you can turn to this newspaper filled with lists of things you are grateful . " He adds that "see data" is a guaranteed mood booster. Scientist! I am inspired to try again.

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This can be the most difficult in the list, but when you get there, forgiveness is quite simple. After all, it takes place in your own mind, no dance or nature requires. So if your bad humor has just felt angry with someone, do like Elsa and Let it go .

"Historically, people have considered forgiveness as something we do for the people we forgive," says Pratt. "From the point of view of mental health, it is the opposite - the activity is a gift that we offer ourselves. Letting go of grudges and resentments improves our mental health."

You could even go further and do something good for the person you forgive, but it's a bridge too far, try to do something for a neighbor, a friend or even a stranger. "Getting involved in acts of kindness improves our self -esteem, our sense of self -esteem and our mood," explains Pratt. "Express our appreciation for others not only helps stimulate their Mood, but it also stimulates ours. When you understand yourself as a loving person (as opposed to considering himself a hateful person), this improves our mood. ""

When everything else fails, says Rinaldi, it could be time to throw in the towel (temporarily). "Take a break, because let's face it, you probably need it," he said. "Unplug the work and things that make you feel stressed. Give yourself permission to deactivate your electronics, take a book and cuddle in bed."

If it is difficult for you to slow down, and even less to stop, he has additional words for me (I mean, for You ). "It's normal to take a break - we all need breaks! Often, our bad moods come from being overwhelmed and exhausted. Take a bath, take a nap, let yourself be lying in the bed and the day. Remember, bad moods do not last forever! "

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. If you have health questions or concerns, always consult your health care provider directly.