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Last Updated on November 26, 2020

Need a Mood Booster? Here Are 5 Ways to Get Happier in 1 Minute

Need a Mood Booster? Here Are 5 Ways to Get Happier in 1 Minute

Everyone hits rough spots. You might be sailing along, happy and content and then something out of left field gets you upset. Maybe you stub your toe, get bad news, or spill your coffee on your favorite pants. Little or big, there are times when you need a quick mood booster.

Happiness and contentment are often states that take a while to cultivate. However, there are things you can do to find a quick boost of happiness if you’re having a bad moment. While these things likely won’t fix your problems, they may help you approach them with a greater sense of ease.

If you want to get started improving your mood, here are 5 go-to mood boosters to get happier in a minute or less!

1. Take a Few Deep Breaths

Deep breathing is a great mood booster[1]. It is an efficient way to promote overall well-being. One academic review pointed out that deep breathing can effectively improve the body and mind’s response to physical and mental stress. The same review suggests that the optimal breathing rate may be between 6-10 breaths per minute[2].

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How to do deep breathing for a mood booster.

    A second study suggested that controlled breathing can improve attention and decrease levels of cortisol, a hormone released when we are stressed[3].

    If you only have one minute, use it to take some deep breaths, aiming for 6-8 in that minute. If you have more time, try extending the deep breathing for 5-10 minutes for even more positive effects.

    2. Doodle

    If you’re in a meeting and are struggling to pay attention, or even if you’re just bored at home, doodling can be a great way to occupy your mind for a few seconds and refocus your efforts. One study suggests that “doodling is a motor act, and when occurring under conditions such as impatience, boredom, and indecision, it seems to alleviate those conditions. This effect recalls other stress-alleviating motor activities such as fidgeting, scratching, and fiddling with different objects”[4].

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    Therefore, doodling can help you tune out information that is stressful, and it may also improve memory. According to Sunni Brown, author of the book, The Doodle Revolution, doodling can affect how we process information and solve problems. It can actually help us retain more information than if we just listen.

    Doodling is also just fun, as it helps us tap into our inner child, and most of us won’t be able to resist smiling as we’re doodling away. Give this mood booster a try next time you’re bored or lacking focus.

    3. Sing out Loud

    Karen Carpenter was onto something when she told us to Sing out loud, sing out strong! One study on cancer patients showed that singing effectively reduced stress and cortisol levels and improved overall mood[5].

    It’s impossible to ignore how good you feel after belting out your favorite song. Of course, if you’re looking for a mood booster, try picking an upbeat song, one that makes you feel good every time you hear it.

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    4. Write a Gratitude List

    Gratitude is a great way to make yourself feel good, and it only takes a minute or two. In a study comparing gratitude, hope, optimism, and life satisfaction, “gratitude was determined as the most predictive variable for well-being”[6].

    If you’re able to develop a daily gratitude practice, it will do wonders for your overall mood and stress levels. This form of mood boosting can even help reduce overall rates of depression. However, even just taking a minute to write down 3-5 things that you’re grateful for can help you turn a bad day around. Use this mood booster any time you’re feeling down or hopeless.

    5. Jump

    Have you ever seen someone who is so angry that they start pounding their feet or even jumping up and down to make their point? Jumping can be a great stress-reliever and mood booster.

    Jumping jacks, specifically, increase circulation and pump out endorphins, which will get you feeling good in no time. Furthermore, they increases bone density and oxygen intake, which helps you focus. Jump long enough and you get a cardio workout.

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    However, if you don’t like jumping jacks or have an injury that makes it impossible, any physical activity will help you get a quick shot of endorphins and act as a mood booster. Choose your favorite exercise and do it as intensely as possible during a few free minutes.

    Final Thoughts

    These are just a few quick and easy mood boosters, some you can do discreetly in a group and others that are louder and more active. Next time life is getting you down, choose to take action and help yourself feel happier. You don’t need a lot of money or vacation time, a minute or less will usually do the trick!

    More Tips on Increasing Happiness

    Featured photo credit: Fabien via flickr.com

    Reference

    More by this author

    Tara Reed

    Tara is the founder of Pivot To Happy, a site with resources for families dealing with a dementia or Alzheimer's diagnosis.

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    Last Updated on November 26, 2020

    How Relationships Building Helps Achieve Career Success

    How Relationships Building Helps Achieve Career Success

    As playwright Wilson Mizner supposedly said all the way back in the 1930s,

    “Be kind to everyone on the way up; you will meet the same people on the way down.”

    The adage is the perfect prototype for relationship building in 2020, although we may want to expand Mizner’s definition of “kind” to include being helpful, respectful, grateful, and above all, crediting your colleagues along the way.

    5 Ways to Switch on Your Relationship Building Magnetism

    Relationship building does not come easily to all. Today’s computer culture makes us more insular and less likely to reach out—not to mention our new work-from-home situation in which we are only able to interact virtually. Still, relationship building remains an important part of career engagement and success, and it gets better with practice.

    Here are five ways you can strengthen your relationships:

    1. Advocate for Other’s Ideas

    Take the initiative to speak up in support of other team members’ good ideas. Doing so lets others know that the team’s success takes precedence over your needs for personal success. Get behind any colleague’s innovative approach or clever solution and offer whatever help you can give to see it through. Teammates will value your vote of confidence and your support.

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    2. Show Compassion

    If you learn that someone whom you work with has encountered difficult times, reach out. If it’s not someone you know well, a hand-written card expressing your sympathy and hopes for better times ahead could be an initial gesture. If it’s someone with whom you interact regularly, the act could involve offering to take on some of the person’s work to provide a needed reprieve or even bringing in a home-cooked dish as a way to offer comfort. The show of compassion will not go unnoticed, and your relationship building will have found a foothold.

    3. Communicate Regularly

    Make an effort to share any information with team members that will help them do their jobs more effectively. Keeping people in the loop says a lot about your consideration for what others need to deliver their best results.

    Try to discover the preferred mode of communication for each team member. Some people are fine relying on emails; others like to have a phone conversation. And once we can finally return to working together in offices, you may determine that face-to-face updates may be most advantageous for some members.

    4. Ask for Feedback

    Showing your willingness to reach out for advice and guidance will make a positive impression on your boss. When you make it clear that you welcome and can accept pointers, you display candor and trust in what opinions your superior has to offer. Your proclivity towards considering ways of improving your performance and strengthening any working interactions will signal your strong relationship skills.

    If you are in a work environment where you are asked to give feedback, be generous and compassionate. That does not mean being wishy-washy. Try always to give the type of feedback that you wouldn’t mind receiving.

    5. Give Credit Where It’s Due

    Be the worker who remembers to credit staffers with their contributions. It’s a surprisingly rare talent to credit others, but when you do so, they will remember to credit you, and the collective credit your team will accrue will be well worth the effort.

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    How Does Relationship Building Build Careers?

    Once you have strengthened and deepened your relationships, here are some of the great benefits:

    Work Doesn’t Feel So Much Like Work

    According to a Gallup poll, when you have a best friend at work, you are more likely to feel engaged with your job. Work is more fun when you have positive, productive relationships with your colleagues. Instead of spending time and energy overcoming difficult personalities, you can spend time enjoying the camaraderie with colleagues as you work congenially on projects together. When your coworkers are your friends, time goes by quickly and challenges don’t weigh as heavily.

    You Can Find Good Help

    It’s easier to ask for assistance when you have a good working relationship with a colleague. And with office tasks changing at the speed of technology, chances are that you are going to need some help acclimating—especially now that work has gone remote due to the COVID-19 pandemic.

    Much of relationship building rests on your genuine expressions of appreciation toward others. Showing gratitude for another’s help or for their willingness to put in the extra effort will let them know you value them.

    Mentors Come Out of the Woodwork

    Mentors are proven to advance your professional and career development. A mentor can help you navigate how to approach your work and keep you apprised of industry trends. They have a plethora of experience to draw from that can be invaluable when advising you on achieving career success and advancement.

    Mentors flock to those who are skilled at relationship building. So, work on your relationships and keep your eyes peeled for a worthy mentor.

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    You Pull Together as a Team

    Great teamwork starts with having an “abundance mentality” rather than a scarcity mentality. Too often, workers view all projects through a scarcity mentality lens. This leads to office strife as coworkers compete for their piece of the pie. But in an abundance mentality mode, you focus on the strengths that others bring rather than the possibility that they are potential competitors.

    Instead, you can commit relationship building efforts to ensure a positive work environment rather than an adversarial one. When you let others know that you intend to support their efforts and contribute to their success, they will respond in kind. Go, team!

    Your Network Expands and So Does Your Paycheck

    Expand your relationship building scope beyond your coworkers to include customers, suppliers, and other industry stakeholders. Your extra efforts can lead to extra sales, a more rewarding career, and even speedy professional advancement. And don’t overlook the importance of building warm relationships with assistants, receptionists, or even interns.

    Take care to build bridges, not just to your boss and your boss’s boss but with those that work under you as well. You may find that someone who you wouldn’t expect will put in a good word for you with your supervisor.

    Building and maintaining good working relationships with everyone you come in contact with can pay off in unforeseen ways. You never know when that underling will turn out to be the company’s “golden child.” Six years from now you may be turning to them for a job. If you have built up a good, trusting work relationship with others along your way, you will more likely be considered for positions that any of these people may be looking to fill.

    Your Job Won’t Stress You Out

    Study shows that some 83 percent of American workers experience work-related stress.[1] Granted, some of that stress is now likely caused by the new pandemic-triggered workplace adjustments, yet bosses and management, in general, are reportedly the predominant source of stress for more than one-third of workers.

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    Having meaningful connections among coworkers is the best way to make work less stressful. Whether it is having others whom to commiserate with, bounce ideas off, or bring out your best performance, friendships strengthen the group’s esprit de corps and lower the stress level of your job.

    Your Career Shines Bright

    Who would you feel better about approaching to provide a recommendation or ask for promotion: a cold, aloof boss with whom you have only an impersonal relationship or one that knows you as a person and with whom you have built a warm, trusting relationship?

    Your career advancement will always excel when you have a mutual bond of friendship and appreciation with those who can recommend you. Consider the plug you could receive from a supervisor who knows you as a friend versus one who remains detached and only notices you in terms of your ability to meet deadlines or attain goals.

    When people fully know your skills, strengths, personality, and aspirations, you have promoters who will sing your praises with any opportunity for advancement.

    Final Thoughts

    At the end of the day, it is “who you know” not “what you know.” When you build relationships, you build a pipeline of colleagues, work partners, team members, current bosses, and former bosses who want to help you—who want to see you succeed.

    At its core, every business is a people business. Making a point to take the small but meaningful actions that build the foundation of a good relationship can be instrumental in cultivating better relationships at work.

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    Featured photo credit: Adam Winger via unsplash.com

    Reference

    [1] The American Institute of Stress: 42 Worrying Workplace Stress Statistics

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