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5 Easy Ways to Shake Off a Bad Mood

5 Easy Ways to Shake Off a Bad Mood

Don't be a grouch - shake off your bad mood with these 5 easy tips

    Everyone gets into a big ol’ bad mood sometimes. I’m talking about the kind of mood that throws a spanner in the works, has you fuming at every little thing and threatens to ruin a perfectly good day.

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    Sometimes these moods happen just when you don’t want them to and they can get in the way of doing what you want to do in the way that you want to do it. Here’s how to shake them off quickly so that you can get back your life.

    1. Leave the room

    Get a change of scene. Right now. Bad moods can be triggered by all kinds of things and often it’s something around you that ticked you off, and if you stay in the same environment it’ll continue to nag at you and play on your mind. Go to a new environment, surround yourself with different things, different people and different sensations and it’s easier for you to leave your bad mood behind you.

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    2. Give yourself a treat

    When you’re in a bad mood it’s easy to look for things to fuel that bad mood or reinforce it. Why? Because you want to feel like your bad mood is valid, so you look for things to validate it and make it right.

    Break that habit by doing the opposite, no matter how strange it might feel. Watch a funny movie, play your favourite song, go for a walk in your local park, grab a coffee and a slice of pie in that great coffee shop. Do something that feels good and puts a smile on your face, and your bad mood will be history.

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    3. Have a BMW

    When I’m in a coaching session with someone it’s pretty obvious if they’re in a bad mood. When that happens I say to them, “Right. You have 4 minutes to Bitch, Moan and Whine all you want. When the 4 minutes is up there’s no more moaning, deal?”. Then they let rip for 4 minutes.

    Taking just a couple of minutes for a BMW (as I like to call it) can get everything right out there, everything that’s bubbling away. The key is not to pause or think – a BMW session is just getting it all out there. Often you’ll find that you run out of steam before the 4 minutes is up and sometimes you’ll just end up laughing. Either way, when you’re done you’ll feel lighter.

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    4. Hit the gym

    Physical exercise has a direct influence on our mood, and countless studies have shown that exercise releases endorphins and serotonin (the body’s pleasure chemicals) that positively affect your mood. Hitting the gym not only releases those feel-good chemicals, but it’s a great distraction, diverting your attention away from your bad mood and giving you something to do that occupies your body and mind.

    5. Let yourself off the hook

    Fact of Life # 37 – Bad moods happen. Sometimes, it’s just fine to let the bad mood ride. If things are niggling you and bad moods are a familiar deal to you, then it’s a good bet that something’s not quite right somewhere in your life. Letting the bad mood ride allows you to go to those dark places where you wouldn’t normally go and see what’s there.

    You don’t have to wallow in it, but letting it happen can be surprisingly liberating. Your bad moods are just as valid as your good moods and when you come out the other side you might just have learned something about what’s really going on.

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    Steve Errey

    Steve is a confidence coach who helps leaders build confidence.

    How to Be Confident: 62 Proven Ways to Build Self-Confidence New Years Resolutions Don’t Work – Here’s Why 7 Ways to Stop Being Treated Like a Doormat I Like You a Lot How To Muster Your Confidence And Tell Someone You Like Them Stuck in Rewind. 7 Beliefs That Will Help When You Get Stuck

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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