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The Magic of Marking down Your Mood Every Day

The Magic of Marking down Your Mood Every Day

Let me ask you a question: what emotions did you experience today? Were you happy? Sad? Frustrated or anxious? Recalling your emotions from the last 24 hours is pretty easy but what about yesterday? Or last Friday? It starts to be a bit hard. What if I’m asking you about last month?

Emotions affect us every minute and every second. When you feel anxious at work, you’re more likely to make mistakes and it’s harder to come up with great ideas. When you’re frustrated for unknown reasons, you lose motivation and would just like to lie on your bed doing nothing. When you’re angry with someone, you unconsciously treat others angrily too. Losing track of emotions means losing track of all these. You’ll never know the reasons and patterns and hence never be to solve the issues and improve the situation.

Emotions should be approached like money

People treat money with so much importance yet they can be so dismissive of their emotions and how they affect them. When we have less money than we’d like, we’ll automatically tune our spending and keep track of where it’s going and how much we have – adapting our spending habits accordingly. In other words, if one doesn’t keep track then there’s no way to tune and improve it.

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This is how emotions should be approached. By putting the same importance on how we feel, acknowledging why we feel a certain way and what’s caused it, we’re able to tune better into identifying and handling emotions in a more positive way.

3 things to mark down every day

Throughout any given day, write down the following:

  1. Your general emotion of the day
  2. The events of the day
  3. The link between your emotion and what happened

You’ll notice your emotions fluctuate on different days. This is completely normal. After all, we’re human and it can be difficult to control what happens to us and how we respond to them so it’s important to give yourself a bit of understanding.

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      Because of this, it’s impossible to always maintain a happy mood so don’t put pressure on yourself to consistently feel positive emotions.

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        Once you start tracking your moods and the events of the day you can start to see the connections between them. Reviewing your emotions means being able to see what exactly makes you happy, anxious or sad. You might not know rainy days make you sullen before. You might not be aware initiating a greeting to your neighbor can make you feel energetic for the rest of the day until you mark all these down.

            You can use excel or mood apps such as Mr Mood which can help you see correlations more clearly. Try it out for a few days but keep it general – try to not rate your mood by the hour as it’s more likely to fluctuate in smaller time frames. Instead rate your overall mood of the day along with the events that occurred.

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            Over time, although fluctuations still exist, you’ll see your mood is boosted overall as you cultivate more positive experiences and curb negative ones once you identify what they are. Previously bad weather made you feel sad, now you still feel a bit sad but you know how to make fun out of it by staying at home doing things you’ve always wanted to do but postponed. Previously you would only be happy when your manager noticed your efforts and recognized you. Now you realize how important recognition is to you after marking down your mood every day. And you’ve decided to recognize yourself whenever you think you’re worth it, even if no one noticed your efforts.

              “If you want to change the visible, first, change the invisible.”

              You’ll find that taking care of your invisible emotions actually means taking care of every aspect of your life. That’s the magic.

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              Brian Lee

              Chief of Product Management at Lifehack

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              Last Updated on July 13, 2020

              How to Deal with an Existential Crisis and Live a Happy Life Again

              How to Deal with an Existential Crisis and Live a Happy Life Again

              As human beings, we are capable of extraordinary things. We have the power to endure extreme physical and mental lengths while welcoming life’s most unexpected challenges, hardships, and check-ins. Sometimes life gets the best of us and then begins the long journey to rise up again.

              These huge and deep revolutionary life check-ins happens to every single living person – all 7.3 billion people on this planet, which most of us call an existential crisis.

              In this article, I’ll explain what an existential crisis is and how to deal with an existential crisis to live happily again.

              What Is an Existential Crisis?

              An existential crisis is when you begin to question your life’s purpose or what the purpose of our existence as a whole. These moments tend to surface when we are feeling stacked up against the wall as the emotions of stress, defeat, and unfulfillment arises and the yearning to know life’s biggest answers continue to grow deep within us.

              Other times, it’s the feeling of misplacement or when the thoughts of failure continue to dig into our minds, and the answers that we’ve been seeking for have not yet been found.

              The thing is – the big answers to life are always subjective to a person, and that itself is perfectly okay.

              There’s no right or wrong answer to go about this, but here are some ways in how to deal with an existential crisis and live a happy life again.

              What Causes an Existential Crisis

              There are different matters that provoke the heart that can then lead to emotional outbursts or distress.

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              Always remember that people define having an existential crisis differently, and a variety of matters can trigger them. Here are some examples:

              • Feeling socially misplaced in an environment or peers
              • Domino effect of failures transcending at once
              • Over-exhaustion of mental energy
              • Losing a loved one
              • Not being “where you want” in life

              One of the most common causes come from feeling invisible or unwelcome by a certain group or environment.

              Part of life is being integrated within a community, and sometimes the feeling of our existence comes from the acceptance of outside forces. Our place in society is reinforced by the attention we receive from other people, and as a result, we being to question our successes, happiness, and even our purpose in the world. Little do we realize that those questions harden the compassion we have for ourselves because they are overruled by self-created pressure and stress. Stress is a response to threat in a situation, so ask yourself if the stress is self-inflicted.

              Is Existential Crisis Takes Place Once in a Lifetime?

              We do not only go through one, but multiple existential crisis in our lifetime.

              By noticing that there may be an underlying pattern, you are able to take that control and lead a life fulfilled by happiness and ease. It just takes answering some internal questions and reexamining your trigger points that may help bring some answers to the surface.

              Having an existential crisis weighs heavily on one’s mind and spirit. Although it can be subjective to a person, it’s safe to say that many people have come across this “check-in” not once but multiple times in their life whether it be because of a breakup, change in career, death of someone, and even in the midst of reaching milestones.

              How to Deal with an Existential Crisis

              1. Check-In with Your Ego

              The ego has the power to navigate your mind

              and your thought process only if you allow it. Of course, ego is a natural human element, and it comes down to how much and how loud that ego speaks.

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              There’s a game that ego likes to play and that game is called the comparison game. It paints a picture in our thoughts into two things main things:

              • Where we should be and what we should be doing based on society’s standards.
              • Where we should be and what we should be doing based on our personal visions of success.

              Understand that there is nothing wrong with setting goals and having high standards, but there is a difference between having an “ego-driven” vision versus a “value-driven” vision.

              After spending some time thinking about what success means, ask yourself – are these successes aligned with my values or am I just running the rat race?

              2. Surround Yourself with Positive People

              They say misery likes company, but if you’re feeling down and defeated, it’s best to surround yourself with positive people with high vibrations.

              This is not only to be exposed to high energy, but also to learn different coping mechanisms from others. Everyone deals with emotions differently and if something is not working in your favor, it never hurts to try to find an alternative route.

              3. Dive into the 5 W’s

              When dealing with an existential crisis, it’s best to tackle the root of it all. Try by asking yourself the 5 W’s – who, what, when, where, and why we you feel like you’ve come to this point.

              • Who – Who were you prior to this existential crisis (were you working out regularly, were you involved in a community sport, etc.)? Who did you surround yourself with? Who do you go to for advice or encouragement, who makes you feel negative about yourself?
              • What – What were some events that led up to this point both professionally and personally? What environment were you in? What’s the energy like? What values stay true to you and what has changed over the years?
              • Where – Where do you want to go from here? Where do you picture yourself in your happiest state? Where do you put most of your time and energy throughout the day?
              • When – When do you have free time for yourself? When do you get ready for the day ahead? When did you feel you started having an existential crisis? When did major events occur in your life?
              • Why – Simply and compassionately ask “why” for everything. This article can help you dig deeper

              The simplicity of the word “why” is to help you become self-aware and learn more about yourself. We spend more time getting to know others by having dinner with people, coffee, or hanging out, but how often do we do that with ourselves?

              Get to know yourself as if getting to know another friend. Ask these questions with compassion and thought, and the root may be much easier to find.

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              4. Measure Accordingly

              Look at how you’re measuring your goals and successes. Are they time-sensitive?Are they achieved by a certain age? Or are they set by financial limitations?

              Goal setting is important to achieve the things we want in life, but it’s always important to not only get attached to the time-frame, but stay focused on the goal itself.

              Most times, people are pressured and attached to the idea of time that then translates to stress and unfulfillment.

              5. Quiet the Chatter

              Quieting the chatter goes beyond moving away from physical distractions and inner dialogue – it’s also about quieting the things that consume your energy.

              If you find yourself emotionally drained from listening to gossip, then stray away from it. If you feel your energy is depleted when you find yourself working on projects that aren’t aligned with your values, then challenge yourself to find other projects that you find joy in doing.

              Your time is valuable.

              6. Give Yourself 10 Minutes

              “If you don’t have 10 minutes, you don’t have a life,” – Tony Robbins

              Your personal time can get washed away in the long day-to-day listing of things, and 10 minutes can seem like a long amount of time.

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              How often do we also spend 10 or even 30 minutes mindlessly scrolling on our phones or spending that time on tasks that are of less importance?

              Prioritize your time and find a hobby that can be integrated into a daily routine and away from the screens. It can be meditating, journaling, drawing, listening to music, or gardening.

              While we live in a world where information is constantly at our fingertips, we’re quick to indulge in a huge amount of information without letting our brain digest. Having at least 10 minutes to let ourselves breathe can ground us for the rest of the day ahead.

              Final Thoughts

              An existential crisis is something that happens to the best of us, but there’s always a way out of it. It’s a matter of taking some time for reflection and surrounding yourself with people who can bring you back up again.

              Always remember that your time is valuable and that you should only be going through life at your pace and your pace only. It’s also a point in ourselves to reset and start fresh with a new perspective and a new brewing friendship with ourselves.

              After all, one can’t be happy with others and external outcomes without first being happy with ourselves.

              More Tips for Living a Fulfilling Life

              Featured photo credit: Jake Melara via unsplash.com

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