Tag Archives: Bad Mood

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

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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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Filed under Blog Hops, Personal Life

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