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10 Ways to Cheer Yourself Up When You’re in a Bad Mood

10 Ways to Cheer Yourself Up When You’re in a Bad Mood

Cheering yourself up. It’s not about avoidance. It’s about recognition. It’s about self-love. It’s your day. It’s your moment. It’s your life. It’s worth it.

If you’re feeling in a funk, here are 10 Ways to Cheer Yourself Up.

1. Feel it.

Dr. Jill Bolte Taylor is a neuroanatomist – a brain scientist who studies the anatomy of the brain. She had a stroke. She watched her brain functions shift and alter. She watched how her brain processed, or didn’t process, stimulation. She found out that if she let herself feel an emotion, it would pass in about 90 seconds. So don’t avoid what you’re feeling in the hopes it will just go away. It won’t. It will if you let yourself feel it though.

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2. Observe things.

As a witness to what you sense rather than as what you sense, you’ll tap into that part of you that exists above and beyond your funk. You’ll go beyond reaction and into the ability to respond.

3. Master your mind. …or, just give it a little test-run.

The verbal part of our mind processes about 40 bits of information per second. The non-verbal part of our brain processes about 11 million bits of information per second. So when the verbal part of your mind is telling you “Everything sucks,” it’s not basing that conclusion on very much information. Simply noticing that your thoughts are not serving you and knowing that your thoughts are not based on the whole truth can help you find freedom from them.

4. Rock your body.

One way to move past the thoughts is to move your awareness somewhere else. Get your groove on. Dance, ninja, dance. Need inspiration? Try ‘Fire’ or ‘Top of the World’ by Raghav, or ‘Walls’ by Sultan & Ned Shepard.

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5. Clear the slate.

You can meditate in lots of different ways. Walking, breathing, mindfulness, sitting. Any way that works for you is good. Let yourself be with anything other than your thoughts: inhaling peace and exhaling the funk.

6. Gather your hall of champions.

Martha Beck trained coaches – like me – talk about the ‘Hall of Champions’ – the people in your life who lift you up and help you carry on forward. If you don’t have this list already, write it down. Then pull them up whenever you need them and imagine exactly what they would say if you were having a heart to heart with them about it all.

7. Ask for help.

The imaginary conversation is not working? Reach out. Ask for help. Great people, successful people, people who seem fuelled by a bottomless well of confidence all reach out and ask for help if they need it. Who can you call and ask “Can you just tell me I’m awesome?”

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8. How do you want to feel?

So you’re not feeling great right now. How do you want to feel? Uplifted. Strong. Healthy. Happy. Confident. What do you do that makes you feel that way? Do that now.

9. The quickie.

Can’t get up and go do that thing? Images can have an instant, powerful effect on our subconscious. What images help boost you up? Many of my clients say nature-based images – of trees or mountains or the sky – do it for them. Find the, print or save them, and have them where you can easily access them. This entire practice works with one of our innate talents: state-dependent memory. Basically, we can remember something when we enter into the state we were in when we created the memory. So to remember and re-live something that makes you feel better, create the trigger by choosing an image, and then use it again and again.

10. Say thank you.

Gratitude can be an instant uplifter. Make a list of 10 things you’re thankful for. Did you know that the part of the brain in charge of gratitude is different than the part of the brain in charge of worry? And that one can’t really be activated when the other is? Basically, by activating gratitude we de-activate worry.

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Good luck!

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Last Updated on November 5, 2020

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on Small Tasks

When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

You can learn more about goals vs objectives here.

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2. Take a Break From Your Work Desk

When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

3. Upgrade Yourself

Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

4. Talk to a Friend

Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget About Trying to Be Perfect

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Learn more about How Not to Let Perfectionism Secretly Screw You Up.

6. Paint a Vision to Work Towards

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

7. Read a Book (or Blog)

The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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8. Have a Quick Nap

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

Try a nap if you want to get out of a rut

    One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

    9. Remember Why You Are Doing This

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

    10. Find Some Competition

    When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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    11. Go Exercise

    Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    If you need ideas for a quick workout, check out the video below:

    12. Take a Few Vacation Days

    If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

    More Tips to Help You Get out of a Rut

    Featured photo credit: Ashkan Forouzani via unsplash.com

    Reference

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