Tag Archives: Bad Mood

Wednesday Weekly Blogging Challenge: How I Handle Bad Days

Hosted by Long and Short Reviews.

Click here to read everyone else’s replies to this week’s question and here to see the full list of topics for the year.

These past several years have included some pretty tough times for my family, including death and multiple other relatives who have had health problems ranging from minor day surgeries to very serious diagnoses that needed emergency or urgent surgery and rehabilitation, radiation therapy, or other treatments afterwards.

Needless to say, my coping mechanism toolbox is well-stocked and has been heavily used since 2020.

This is what I’ve done to take care of myself when I was part of the support system for others:

Ignoring the news

I do what I can to help, but sometimes I simply haven’t had a single speck of leftover energy for paying attention to the terrible things that happen in our world. This isn’t something I’m proud of, it’s just the reality of life sometimes. You have to take care of your own basic needs before taking care of others.

 

A white woman walking her black dog in a forest. They look content and relaxed.

Not me. I just love this stock photo.

Exercising

Specifically, I have found weightlifting, kickboxing, dancing, and long, brisk walks to be distracting and helpful. It’s harder to keep worrying and ruminating when you’re doing a burpee, or trying to get an entire workout done with excellent form,  or just saw the cutest dog ever walk by you on the trail. (Although I say that about multiple dogs per walk because they’re all delightful).

 

Ice Cream Sundaes

Yes, I mean the vegan or dairy-free kind. I’m so lucky to have lots of flavours to choose from these days as that wasn’t the case when I was a kid. Sometimes a sweet treat really hits the spot when you’re anxiously waiting for a text or call to see how the patient is doing. (I do not recommend sneaking a sundae into the hospital waiting room, though. Ha!)

 

Naps

The world can feel like a much more hopeful place if you can close your eyes for twenty minutes and get some rest.

 

Funny Shows 

My spouse loves to watch dramatic, tense shows as a distraction. I need funny, silly things to watch instead where the worst thing that can possibly happen is that the family dog gets a second dinner one night due to a miscommunication.

 

Haircuts 

There’s something refreshing about brief but important moments of self care like this. I like the sensation of having my head gently rubbed and my hair brushed in preparation for the haircut. It’s soothing.

 

Visiting the Library 

It’s nice to be surrounded by people who are (hopefully) having good days when I’m having a bad one because it reminds me that this, too, shall pass. Also, books are a fantastic distraction from the painful stuff in life.

 

Body Scan Meditation

This is the best type of meditation if you ask me! There’s something so satisfying about focusing on relaxing one part of your body at a time.

 

I look forward to reading everyone else’s responses. There’s still room in my toolbox for other self-care options, although I hope I won’t have to use them anytime soon now that things seem to have calmed down for everyone.

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Filed under Blog Hops, Personal Life

Wednesday Weekly Blogging Challenge: How I Shake Off a Bad Mood

Hosted by Long and Short Reviews.

Click here to read everyone else’s replies to this week’s question and to read everyone else’s replies to this week’s question and here to see the full list of topics for the year.

A white iPhone is lying on a wooden floor. The screen of the iPhone is black except for a yellow face that has an angry expression on its face. The top of its head is pink and just beginning to turn red in anger. My assumption for this week’s prompt is that we’re talking about bad moods that have innocuous, non-medical causes and aren’t a sign of anything seriously wrong in life.

I’m usually a pretty upbeat person, but we all have grumpy days eventually. This is what I do to shake off those feelings.

1) Eat a snack. Low blood sugar can cause a bad mood for me.

2) Take a nap or go to bed early. I can get a little grouchy when I haven’t had enough sleep, too.

3) Read or watch something comedic. It’s hard to laugh and still feel out of sorts afterwards.

4) Take a long walk out in nature.

5) Spend time alone. I love people, but I also need to charge my introvert battery regularly.

6)  Mute the news for a while. The negative slant they bring to everything in order to get more clicks and views is sometimes too much for me.

7) Perform a random act of kindness.

8) Write a thank you note to anyone who has done something nice for me lately. It could be for a friend, relative, clerk at a local business, or anyone else who made my day better.

9) Dance or lift weights. Exercise is such a great mood booster.

A combination of these things usually works well for me if one of them doesn’t do the trick on their own.

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3 Mindfulness Exercises for a Bad Mood

An old dandelion that has lost all but one of its seed heads. The final seed head is holding onto the dandelion tenaciously. As I mentioned here, the idea for today’s post came from numerous hits my site has gotten over the last year or so about mindfulness exercises for bad moods.

I purposefully narrowed down this list to a a few exercises that are quick and easy to do because that’s exactly what I need when I’m down in the dumps. Complicated instructions and lengthy lists are best saved for more cheerful days, I think.

If you know of other quick and easy exercises like these, do jump into the comment section below and share. There are many other visualization techniques out there, and they range from simple ones like I’m about to share to much more complex routines.

 

A Gratitude Challenge

Time commitment: 1 minute

Best for: Reframing your thoughts

Step 1 – Close your eyes

Step 2 – Make a list of three things you’re genuinely grateful for. Literally anything counts, and there are no wrong answers. Sometimes I count the friendly pigeons who live in front of my building as one of my answers. They’re also so curious to see what the humans are up to when we wander by.

Step 3 – Open your eyes

 

white and red balloons floating away in the skyThe Balloon Game 

Time commitment: 1-5 minutes

Best for: Letting go and interrupting rumination

Step 1: Close your eyes and make a list of the things that are currently bothering you. They could be anything: unresolved conflicts, regrets, old conversations that keep replaying in your mind, and anything else that can’t be fixed right now or ever.

Step 2: Visualize as many balloons as you need for your list. I like to spend at least a minute picturing their colours and shapes in detail before imagining my problems listed on them.

Step 3: Imagine releasing each balloon into the sky on a windy day. (I once lost a balloon this way as a kid. They escape so quickly you can never chase them down again!) If or when that thought pops up again, remind yourself that it’s been blown away now. There’s no way to chase it down again.

 

Big Deep Breaths 

Time commitment: As long or as short as you want it to be.

Best for: Living in the moment and calming racing thoughts. 

Step 1: Search for breathe calming gifs like this one. You’ll want to keep your eyes open for this exercise.

A mindfulness gif of a box being expanded and contracted.

Step 2: Synchronize your breathing so that you inhale when the image expands and exhale when it contracts. Some of these gifs are specifically designed to slow down the breathing cycle a little for users. That in and of itself can distract you from thoughts that stubbornly stick around.

Step 3: Repeat as many times as necessary.

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Filed under Mindfulness and Meditation