How to diversify gray everyday life and cheer yourself up. How to quickly cheer yourself up

A bad mood is nothing more than an emotion. Sadness, anger, irritation, apathy, resentment, fear - all this negativity can influence us. How to cheer up if there is no light at the end of the tunnel yet?

Depression, loss of strength, emotional emptiness happen to all people without exception. “I feel bad, things aren’t going well, I don’t want anything” sounds like an excuse and self-pity. In fact, we easily allow our negative emotions to take over. This is destructive energy, even leading to depression. And the sooner you realize its destructive influence, the better.

The time has come for creation. It's time to look at your mood from a different perspective and try out psychological tips that will help restore your inner balance. There are many ways in which you can free yourself from emotional depression.

Is it possible, and most importantly, how to cheer yourself up when it’s at zero? It is simply necessary to manage your condition, and the following methods will help with this:

1. physical impact on the body (sports, walks, food, Fresh air, cleaning);
2. emotional shock (heartfelt conversations, support, laughter, fun with friends, self-care, new experiences, hobbies for the soul, shopping);
3. psychological attitude - “your own psychologist” (positive thinking, meditation and relaxation, pleasant memories, dreams and goals, helping others).

Hormones - endorphins, dopamine and serotonin - are responsible for the formation of feelings of pleasure, joy and happiness. Endorphins are produced in the brain and can reduce pain and influence the emotional state. Dopamine in large quantities It is naturally produced during positive influences on a person: delicious food, physical contact, sex, and even during pleasant memories. Serotonin is responsible for good mood and stimulates motor activity. At the moment when a complex chain of chemical reactions occurs in the body under the influence of hormones, we feel joy and euphoria.

Food is the easiest (and most delicious) way to boost your mood and spirits. Eat food that produces those same joy hormones. It has been proven that foods with a high content of tryptophan (the amino acid from which serotonin is formed) will help improve your mood: dairy products, plums, figs, tomatoes, soybeans, dates. It should be understood that products in their pure form do not contain endorphins, but are only rich in certain elements that contribute to their production. These are strawberries, grapes, avocado, bananas, chili, mustard, spicy foods and dark chocolate.

What's interesting: the aromas of vanilla and lavender also promote the release of endorphins and prevent depression.

Straight posture

Stand up straight, lift your chin up (like a Queen, not like a goose, of course). Your task is to learn to walk with a straight back, as if you were wearing a corset, and to believe in your confidence and your own irresistibility! Try smiling broadly at your reflection in the mirror - it may sound ridiculous, but it is effective. Smile until you achieve even the slightest bit of improved mood. By the way, there is a direct connection between posture and emotions - when you keep your back straight, your nerves are not pinched, and you feel good.

Rest

A large amount of endorphins are produced during sleep through protein synthesis. In it time is running renewal of the whole organism. Therefore, the feeling of joy is directly related to proper rest and sleep. Get plenty of rest, especially if you have chronic fatigue.

Fresh air

Walk outside as often as possible, even if the weather is not whispering. Walking in the fresh air has a positive effect on your emotional state. And sunlight helps increase endorphins. Everyone knows firsthand how sunny weather improves your mood. Wise nature took care of everything. All that remains is to use her gifts.

Laughter

Along with exercise, laughter also stimulates the release of endorphins into the blood. Remember what makes you laugh. Your friends? Meet me! Funny programs or comedies? Look! Perhaps funny moments from the past, captured in photos or videos? Reconsider! Immerse yourself, immerse yourself in the favorable atmosphere that you create for yourself. Favorite music will also help to quickly lift your mood.

Keep busy

No wonder there is a saying: “Being busy is the most effective medicine in the world, and the cheapest.” Get busy. It could be anything. It’s trivial, but the same shopping trip to the supermarket. When we are busy, there is simply no time to think about a bad mood - our heads are filled with other things. We are focused on completing our tasks. If everything is bad, clear planning of your day will help fight a depressed mood. Getting involved will bring relief - it's pure psychology.

Finish what you started

Somewhere deep in your soul, you yourself understand that you have unfinished business - they subconsciously “put pressure” on the psyche, preventing you from calmly rejoicing and enjoying life. It's like a stone on the soul, lying like a motionless weight. In psychology there is even such a method for getting rid of bad mood, anxiety and negative energy– bring all your started work to its logical conclusion.

Have a nice shopping

Oh, these are typically feminine activities! And it’s clear why girls love to get away from problems by raiding stores. Women's shopping, as something pleasant and exciting, directly affects the emotional state, releasing deeply dormant endorphins. That is why in stores we give in to emotions and, fully concentrating on the objects that have captured our attention, we forget about everything in the world.

Care and relaxation

Spa treatments, massage, bath - everything that is designed to relax and give freshness and beauty to our body. Which means making you a little happier. When we take care of ourselves, we get an extra dose of pleasure. A bath with sea ​​salt, aromatic oils and foam. Light the candles, turn off the lights, relax and close your eyes, inhale the aroma of the oils.

Fascinating hobby

Do you have a favorite thing to do, but never have enough time for it? When you feel sad, it’s time to remember the activities that put you in a state of happiness and give you inspiration. Get involved in the process and just enjoy.

Cleaning

Nothing saves you from negativity like spring-cleaning. Create perfect order in all corners of your home. Release the energy in your home - throw it away unnecessary trash. Let him breathe some fresh air. Expand the space for new emotions and new life! Believe me, you will feel better instantly. This is the simplest and most effective psychological technique to get rid of negative thoughts and destructive energy.

Have a blast!

A disco will help overcome sadness and despondency. For those who like to break away and forget, this is the very paradise. A place where everything comes together - music, rhythm, dance, strangers, movements to the beat of the music - and no one and nothing will make you remember the depressing mood. You will dance and enjoy the moment.

Gym

Any power load Gives a powerful charge of positive energy and promotes the production of endorphins. The famous second breath and joy after intense workout(especially for those who run) - this is the result of the release of “happiness hormones” into the blood. Any cardio exercise (running, jumping, dancing, aerobics) or strength training, swimming, tennis, cycling instantly puts you in a positive mood and improves your well-being. A noticeable fact: people who play sports are more likely than others to be in high spirits.

Heart to heart conversations

Arrange pleasant and cozy gatherings with your girlfriend or mother - with hugs, tea, coffee and sweets. Pamper yourself, do light makeup(this is a woman's real weapon against bad mood), wear something attractive. The main thing is to feel beautiful. Gossip, speak out, remember the past and pleasant things.

Provide assistance

Think about it, there are people who are a hundred times worse off than you. Perhaps someone really, really needs help. Another method based on practical psychology: in order to free yourself from sad thoughts, to fully experience the happiness and joy of your existence, you need to help the suffering one - the one who needs it most. Everything is relative. Only at such moments do you truly understand the insignificance of your problems.

Unleash your emotions

Have you ever noticed that if you cry, your soul becomes lighter? We women are deeply emotional, and sometimes real hurricanes rage and rage inside us. Sometimes it is useful to do a “cleansing” and give free rein to the emotions that are lodged inside. In general, it’s better not to keep negative energy inside yourself - throw it out (but not on people!). This is a very effective psychological technique for getting rid of mental turmoil in the heart.

Meditation and relaxation

Take time for yourself to disconnect from everyday worries. Relax and calm down. Find your favorable atmosphere. Yoga. Quiet pond. Deserted park. Choose a quiet place where you will feel a pleasant feeling of satisfaction and a wave of bliss. Indulge in meditation: feel weightless and light as a feather, realize the gratitude for the life and health given to you. Many, alas, do not even think about such things, but chase after new benefits, forgetting about the true ones. life values. Be grateful for everything you have. Imagine that others may not have a fraction of what you have.

New impressions

Do what you love and never have time for. Have you ever wanted to reread your favorite book? The moment of immersion into the world of the magic pen is at your disposal! Have you dreamed of attending your favorite concert? It's time to make your wish come true. The atmosphere alone can evoke a range of enthusiastic feelings! Do you like theater, cinema, exhibitions? Go ahead. Emotions and impressions are priceless. If you feel that you are ready for adventure, step towards it. Very strong emotions are caused by extreme activities that contribute to the release of adrenaline. He "reboots" the work nervous system, stimulates it, increases the level of wakefulness, activity and mental energy.

Play with the animals

Animals have a calming quality. They act on a person in the most favorable way, influencing his emotional sphere. Therefore, how to cheer yourself up at home if you have a cat or dog is very simple. Play with her, pick her up or just watch her. If there is nowhere to be filled with the tenderness of an animal, go to an animal exhibition or zoo.

Dream and think good things

Understand: all bad things will end sooner or later. So maybe we need to pull ourselves together now and open the doors to joy? The method is also suitable for those who are looking for how to cheer up at work. Visualizing the path to your dreams and goals is very motivating and helps in such cases. Each person has his own joys and inspiration from any activity. The ability to concentrate on the tasks at hand will give you strength and confidence to move on.

When questions arise about how you can cheer up, just do what you think is necessary. Throw away all the above and do what brings you peace of mind. Your joy hormones will not let you down. Strive for positive thinking - the influence of thoughts on a person’s emotional sphere and on life in general has long been proven. Human nature is that we do not appreciate what we have. We can invent problems for ourselves and suffer because of a bad mood. By immersing ourselves in our negativity, we miss precious moments to enjoy a wonderful life.

Even the most notorious optimist has bouts of bad mood.

This happens especially often in autumn and winter: daylight hours become much shorter than in summer; a lack of sunlight and warmth, lack of vitamins - all this affects the mood. And at other times of the year there are enough reasons for the blues. However, this does not mean that we need to put up with a depressed mood: if we know how to cheer ourselves up quickly, then all year round We will be on an emotional high.

Psychologists have many recipes in their arsenal on how to independently cope with the blues, loss of energy and bad mood. These tips will help you quickly turn your mood towards optimism, joy and cheerfulness.

The very first and important advice- this is not to give in to a bad mood and try to lift it quickly. Some people, becoming despondent, begin to go with the flow of their condition. This is absolutely forbidden to do this, since particularly vulnerable and sophisticated natures can lead themselves to depression. Therefore, as soon as you feel that your good mood level is starting to fall down, urgently take measures to increase the “indicator”!

Then you can act, guided by your temperament, interests, and lifestyle. Fortunately, choice possible methods There is something for every taste to lift your spirits. Let's look at the most common options that work flawlessly for most people. All methods can be divided into groups: active and passive (depending on how much energy they require), etc. A wide variety of methods allows you to choose the one that will be most comfortable and acceptable for you.

Active methods to improve mood

As a rule, these methods require a sufficient amount of energy. Suitable for people who are naturally active, energetic, extroverts who do not tolerate bad moods and do not give in to despondency. The following techniques are ideal for them:

• Get active

There is no need to indulge in despondency, wrapped in a blanket and sitting in a chair. On the contrary, shake yourself up and go outside. You can just take a walk in the park, or you can play sports or just do exercises in the fresh air. For example, just excellent remedy for the blues - cycling or rollerblading, jogging, swimming pool, skating rink. In winter, when snow has already fallen, you can play snowballs - this game charges adults with positivity even more than children. Believe me, your blues will subside so quickly that you won’t even notice! The main thing in in this case- get out of the house. If you are determined to put an end to your bad mood, then, of course, you will not look for excuses to stay at home.

• Do the cleaning

If you still categorically, under no circumstances, want to leave the house, you can direct your active actions in a different direction: do the cleaning. Psychologists believe that often, on a subconscious level, it is the disorder in our home that puts pressure on us (be it a mess visible to everyone or a chaos in the closet that only you know about). If your home is far from ideal in terms of cleanliness, feel free to get down to business. Most likely, at first it will be difficult for you, you will force yourself, and finally, it will seem to you that this cleaning will never end, and you will regret that you started it. But as your home begins to become clean and comfortable, you will notice how your mood will skyrocket. The benefits of this method of dealing with a bad mood are twofold: on the one hand, you get rid of a pessimistic mood, and on the other, you get a clean home in which you are very comfortable.

Women's mood boosting techniques

These, as a rule, include therapy with gastronomic delicacies and traditionally feminine things: shopping, get-togethers with girlfriends, changing your image, etc.

• Treats for a bad mood

Of course, this is perhaps one of women’s favorite methods of dealing with a bad mood: eating tasty treats. If you are a supporter of this method and excess weight- not your problem, feel free to start eating chocolate, sweets, and cakes. But if you think that sweets are harmful, or for some other reason you don’t eat them, then bananas will come to your aid: they not only perfectly relieve depression, but are also very useful. Note that alcohol is not the most best friend women in the fight against blues.

• Get-togethers with a friend

To avoid the painful shame of eating cakes alone, invite a friend. Gossip, have a heart-to-heart talk, sitting in the kitchen or in a cozy coffee shop. Go against your mood: take off your robe, put on something beautiful (no one talks about an evening dress at home - either a beautiful home suit or a simple cut dress is quite suitable), do light makeup - for women this good weapon against bad mood.

• Do what you love

Do you love theater, but you have so many worries that you don’t have time for it? Put aside all your affairs - there will always be plenty of them - and go to the theater. Or to a museum, gallery, cinema, circus, or just look through a catalog with your favorite paintings at home - it doesn’t matter. The main thing is that you spend time where you have long wanted to visit.

• Have a blast!

Do you think you have no hearing or voice? Then go to karaoke or grab a hairbrush and sing “into it” at home! are you sure you don't know how to dance? So do it! It doesn’t matter - at home or in a club, but do it. Jump, fool around, laugh at the same time - perhaps this method will suit you best. Do whatever you want - even scream (unless it’s night, of course). Throwing pillows, kicking a sofa or chair (just don’t hurt your leg), “boxing” into the void - all these are powerful psychological techniques that will help lift your mood.

• Shopping

You can wander around the shops on your own or with a friend. It always cheers up women. you can do real shopping, that is, purchases, or you can just walk through the departments, getting acquainted with the collections. Perhaps today you will find the dress of your dreams that you have been looking for for the last six months.

• Take care of yourself

Do you always have no time for yourself? Then go to the salon: update your haircut, get a manicure (and don’t forget to choose a bright polish), go to a professional cosmetologist. If you can’t afford to visit a cosmetologist, do a facial massage yourself at home, apply a mask, do a body wrap or scrub. Self-care always lifts the mood of any woman.

But learn that in a depressed state it is better to refrain from drastic changes in your image: of course, if you are a risk-taker and love change, then go ahead. But if you tend to make decisions impulsively and tend to regret them later, it's best not to cut your long hair before getting a boyish haircut, otherwise you definitely won’t be able to avoid a new wave of despondency. If you have long dreamed of such a haircut, but did not dare to take this step, who knows, perhaps today is the time to make your dream come true?

• Change your image

Want to quickly cheer yourself up? Try on a new look! Bright dress or shoes on high heels- this is an ideal option, because if the experiment fails, everything can be easily returned to normal. you can play not only with the colors of clothes, but also with the styles: if you are used to wearing jeans and sneakers, take a feminine dress out of the closet; If you are used to a business suit, choose, on the contrary, clothes in a distinct casual style. If you only wear makeup on holidays, apply your makeup now, even if you're sitting at home. Go against your usual look!

Passive methods for improving mood: relaxation

These methods are aimed at relaxing the body. They work great for people who are calm, energetically passive, and introverts. In addition, these methods are effective if a bad mood is a consequence chronic fatigue, which modern people is often the norm.

• Indulge in your dreams

If you are a calm person by temperament and you are truly “healed by your own walls,” then stay at home. It will be great if you are home alone. If not, then you can retire to the room. Create a cozy atmosphere for yourself: light candles or an aroma lamp with relaxing essential oil; turn on your favorite music quietly, get comfortable and just think, dream. Don't be afraid to dream - because dreams come true sooner or later. You can read affirmations: “I’m in a good mood,” “I’m happy,” “I’m happy.” It is only important that you sincerely believe in it and speak consciously, with feeling.

• Relax

Some women find a warm bath helps. Just not the usual one, but with sea salt, foam, and essential oils. Also remember to light the candles and turn off the electric lights. Lie down with eyes closed, inhale the aroma of essential oils. The effect will be stronger if you take a bath at a time other than your usual - then this procedure will seem even more mysterious and magical.

Psychological techniques for emergency self-help

There are also techniques that help everyone without exception, regardless of psychological and personal characteristics. Some of these techniques are quite difficult to perform psychologically, but they are very effective.

• Keep your posture and laugh

Another simple way that quickly lifts your spirits and requires no time, no money, no effort. It consists in the fact that you need to stand up straight, straighten your back, as if you were in a corset. Then raise your head high and smile broadly. All! Just smile sincerely, of course. You can do this in front of a mirror.

You can simply stand in front of the mirror and smile at your reflection. For most people, this causes a lot of emotions: some feel like a complete fool, some even start crying. At first your smile will be more than modest, but your task is to make it wider and wider, and then start laughing. The main thing here is not to stop, but to laugh from the heart. No reason. Just. This is a powerful emotional release.

• Complete unfinished business

This method can hardly be called pleasant, but if deep down you know that the cause of your bad mood is precisely the unfinished business that hangs like a stone on your soul, then no matter what you try to do to lift your mood, only one thing will help you - complete it case. Therefore, pull yourself together and bring this matter to the end. You can set yourself that when you have done everything, you will go to the cinema or buy yourself some new clothes, or, despite the diet, eat a cake. This will make it easier for you to tune in and complete this task.

Vitamins for seasonal depression

Low mood in people most often occurs during autumn-winter period. Therefore, you need to have a few more ways in stock: your diet should contain as many fruits and vegetables as possible (citrus fruits and sauerkraut), also drink fruit drinks and teas made from fresh berries (cranberry is perfect), take a complex of vitamins. And do not forget that the room must be light (lamp daylight), spend more time in the fresh air.

It’s also good to decorate your home in winter, fortunately we have such a wonderful holiday as New Year: decorate your apartment with rain, put up a Christmas tree, stick snowflakes on the windows - stores now have a huge selection of such tinsel that will enliven any interior and lift your spirits.

There are a number psychological techniques for independent struggle with blues, despondency, loss of strength. Simple and effective techniques will give you the opportunity to quickly turn your mood towards optimism, joy and cheerfulness.

A bad mood is a mental reaction to a deviation from the usual state. Blues happen to everyone, some people may feel sad more often than others - this is normal. However, do not miss the moment when a temporary loss of strength begins to develop into a chronic condition.

The first and most important advice is not to give in to a bad mood and try to lift it faster.

Don't get discouraged and continue to go with the flow of negative thoughts: such behavior can lead to depression.

If you feel that your mood is beginning to deteriorate, direct your energy to improve it. Depending on your temperament, interests, and lifestyle, choose the appropriate method for improving your psychological state.

Active methods to improve mood

Active ways to combat the blues are suitable for extroverts - sociable, proactive and energetic people. These methods involve the expenditure of energy, which will allow you to throw out accumulated negativity and clear your thoughts.

Get out of the house

Do not give in to despondency while sitting in a chair and wrapped in a blanket. Shake yourself up, go outside: take a walk in the park, play sports or do exercises in the fresh air. Effective remedies for the blues are cycling or rollerblading, jogging, swimming pool, skating rink.

In winter, you can play snowballs - this game charges adults with positivity even more than children. Go for a walk in your favorite place: fresh air, invigorating surroundings and exercise stress Walking will lift your spirits.

The main thing is to get out of the house and take action. When you are determined to say goodbye to a bad mood, be honest with yourself and don't come up with excuses to abandon your plans. Take an active life position, and the blues will recede so quickly that you won’t notice.

Do the cleaning

On a subconscious level, people are pressured by the chaos in their apartment. Is it visible to everyone or is it just chaos in the closet that only you know about - it doesn’t matter. By putting things in their places, you will put things in order in your head.

At first, the process may cause an internal protest: it will seem that the cleaning will never end. But when the house becomes clean and cozy, your mood will improve.

The benefits of this method of fighting the blues are twofold: you get rid of a pessimistic mood and get a clean apartment in which it is pleasant and comfortable to be.

Play with your pet

With their devoted and selfless love, pets evoke positive emotions. A cheerful romp with a dog or cat will distract you from sad thoughts. The word "play" means actively participating in the fun.

Run after each other, throw a ball to the dog, or tease the cat with a piece of paper tied to a string. Give your pet a hug or playfully wrestle with the animal. This kind of physical activity will give you a boost of energy and you will feel much better.

Women's mood boosting techniques

Common causes of blues and loss of strength are overwork, stress, routine, lack of vivid impressions. Exist female methods mood boosters that will distract you from a series of everyday worries:

• therapy with gastronomic delicacies;
• shopping;
• meetings with girlfriends;
• change of image.

Endorphins against bad mood

A common method of dealing with a bad mood is eating sweets. If this method has helped you before, start eating chocolate, sweets and cakes. You can replace sweets with bananas: they relieve depression, are rich in vitamins and amino acids, and do not harm your figure.

If you enjoy other foods, include them in your diet for the next week.

If you are interested in cooking, find an interesting dish that you have been wanting to try for a long time. Cooking is relaxing, and the reward for your hard work will be an original dinner.

Alcohol in the fight against blues will become not a helper, but an enemy: it can lead to worsening emotional state. To perk up and boost your mood, take caffeine. It will give you more energy for walking and improve your mood. You shouldn't overuse coffee, but you can use this method occasionally.

Get-togethers with a friend

To avoid eating cakes alone, invite a friend. Gossip, talk in the kitchen or in a cozy coffee shop.

You may have been meaning to call an old friend for months or even years, but you kept putting it off. Make a call today, the joy of the conversation will benefit both.

Work on appearance

A beautiful reflection in the mirror lifts your spirits. Wear your favorite dress that makes you feel charming. If work and everyday affairs lie ahead, stick to your favorite suit.

Wear luxury underwear, do your hair, work on your makeup longer than usual, apply a drop of perfume. The technique has a double effect: your mood will improve from the sight of your reflection and the compliments received during the day.

Favorite activities

If, due to everyday worries, you do not find time to attend your favorite performance, put everything aside and go to the theater. A museum, gallery, cinema, circus or a quiet evening alone with long-postponed needlework - it doesn’t matter. The main thing is to enjoy the time spent.

Find your favorite comedy and get ready to enjoy watching it. When you come to an episode that makes you laugh, allow yourself to laugh as much as you can at the characters in the film. Don't hold back, laugh with all your might: laughter has a beneficial effect.

Go to the country and spend time working in the garden. Scientists have discovered that bacteria living in the soil trigger the production of serotonin, which gives an antidepressant effect. Bird watching, beautiful flowers and growing seedlings will enhance positive emotions.

Emancipation

If you are embarrassed to sing, go to karaoke or take a comb and use it instead of a microphone. If you don't know how to dance, relax to your favorite music at home or go to a club with your friends.

Don't hold back, do whatever you want: jump, fool around, laugh, scream. Pillow fights and empty boxing are good ways to get rid of stress - psychological techniques that charge you with vigor.

Shopping

Go shopping alone or with a friend, according to psychologists, this effective method combat stress. You can do real shopping or just walk around the departments, getting acquainted with the collections. the main objective campaign - to distract from negative thoughts, “charge” the sphere of emotions and imagination.

Personal care

Taking time for yourself: beneficial psychological impact in combination with changes in appearance will give a double effect. Update your haircut, try it bright manicure, go to a cosmetologist. If finances are limited, try a facial massage, wrap or body scrub at home.

In a depressed state, you should refrain from making drastic changes in your image.

If you tend to make impulsive decisions and then regret them, then limit yourself to a slight change in the shape of your hairstyle or refresh your usual shade. Under the influence of spontaneous emotions, do not cut your long hair, otherwise a new wave of despondency cannot be avoided.

Changing your clothing style

To quickly cheer up, try on a new look. Bright dress and high heels - a good option, because in the event of an unsuccessful experiment, everything can be easily returned to normal. Work with colors, clothing styles.

If you are used to wearing jeans and sneakers, take a feminine dress out of your closet; prefer a casual look to a business suit. If you only wear makeup on holidays, start wearing makeup even when you're sitting at home. Change your usual image, and your mood will change with it.

Passive methods for improving mood: relaxation

Passive relaxation methods are effective for introverts - calm, balanced, reasonable people. The techniques are effective if a bad mood is a consequence of chronic fatigue, which often occurs in residents of large cities.

Dream on

If you experience the greatest comfort in a calm home environment, arrange an evening alone with yourself. Create cozy atmosphere: light candles or an aroma lamp with relaxing essential oil, turn on your favorite music quietly, sit back, relax and dream.

Relax

A warm bath with sea salt, foam, and essential oils will relieve stress. Don't forget to light the candles and turn off the electric lights. Lie down with your eyes closed and inhale the aroma of essential oils. The effect will be stronger if you take a bath at an unusual time: the procedure will seem more magical.

Often the cause of a bad mood is regular lack of sleep. Find time for an afternoon nap or go to bed early in the evening. When you wake up, take a cool shower and you will feel full of energy.

Body techniques

The psychological and physiological states of a person are closely interrelated. Simple examples: sleep based on biorhythms gives a good mood, and sweets calm the nerves.

Techniques for influencing the body relieve stress, improve general condition, and energize.

Keep your posture and laugh

Use a simple technique that will quickly improve your psychological state. Stand up straight, straighten your back, as if you were wearing a corset. Then lift your head high and smile widely, and you will immediately feel a surge of energy and a better mood.

An alternative option is to smile at your reflection in the mirror. This simple but unusual action evokes a lot of emotions: someone feels like a complete fool, someone begins to cry from the surging emotions.

At first the smile will be strained, and your task is to make it wider and wider, and then laugh. The main thing is not to stop, but to laugh from the heart. No reason. Just. This is a strong emotional release.

Breathe deeply

If a bad mood appears unexpectedly, the relaxation technique of deep breathing will quickly have a relaxing effect. It will relieve body tension and clear the mind of worries. Many people unknowingly use this method, without even realizing its benefits.

Shallow breathing limits oxygen supply and places additional stress on the body. Straining due to lack of air, a person plunges even more into anxiety and despondency. Breathing exercises can help you with this:

1. Sit up straight.
2. Take a full deep breath.
3. Place your hands on your stomach, just above your waistline.
4. Inhale slowly, gradually pushing your hand up. Imagine that you are filling your body with air from bottom to top.
5. After inhaling, hold your breath for a count of two to five. You can increase the time if you feel comfortable. It is easier to hold your breath if you continue to press your hand on your stomach.
6. Slowly and gradually release the air through your mouth. Feel how your stomach contracts and your hand returns to its original place. Exhale slightly longer than inhale.

This simple technique will quickly calm you down in any situation: at home, at work or on a walk.

Drink some water

Even slight dehydration can cause a range of problems. Among them is an imbalance of substances responsible for mood. To quickly calm down, drink a glass of water. Replace sweet drinks, tea and coffee with it, this will have a beneficial effect on general condition, mood, figure.

Hug

Conducted by scientists from different countries Studies show that the emotions of hugs help to increase the production of the “happiness hormone” oxytocin and reduce the risk of heart disease. Sensory sensations are aimed at producing chemical substances, responsible for a good mood - serotonin, dopamine.

In many cultures around the world, people who have just met open their arms to each other. If there is a loved one nearby, hug him. Share your energy and receive it in return. Often this is enough to quickly improve your mood.

Psychological techniques for emergency self-help

There are techniques that help everyone, regardless of psychological and personal characteristics. Some of these methods are difficult to implement, but all of them can improve your emotional state.

Think positively

Psychologists and physiologists have proven the connection positive thinking with the level of happiness and body condition. The perception of the surrounding reality depends on the emotional mood. Every day should start with positive thoughts: “What a sunny morning!”, “Thank you to the Universe for this day!”, “I will succeed!”. If you go to work, thinking: “I have to go to this terrible office again” or “I’m so tired of this rain,” then the mood scale will go into the negative.

Complete unfinished business

The cause of anxiety, irritation, and bad mood are unfinished tasks. They put pressure on the subconscious and become a psychological burden. Any attempt to improve the condition will be of little effect until the unfinished business is dealt with. Bring what you started to its logical conclusion, even if it causes unpleasant emotions.

Promise yourself a reward for completing a task: a trip to the cinema, a new dress or your favorite cake. This will make it easier for you to complete the task at hand.

Get rid of guilt. Apologize to those you offended or correct the mistakes you made. If this is not possible, forgive yourself and move on with your life. Feelings of guilt will not undo past actions, but they can lead to severe depression in the present.

Use your right to solitude

Tired of the incessant flow of information, noise, conversations, questions, take advantage of the right to solitude. Turn off your phone, be in silence: you are in a bad mood, and you should not explain the reasons for its appearance to your loved ones if you don’t want to. Tell them that now it would be better for you to be in silence, alone with yourself.

Take vitamins for seasonal depression

The decline in mood that occurs in autumn and winter is often associated with a lack of vitamins. Your diet should include as many fruits, vegetables as possible, citrus fruits and sauerkraut are healthy. Take a complex of vitamins, drink fruit drinks and teas made from fresh berries, such as cranberries, daily. Compensate for the lack of solar energy with plenty of light indoors, spend more time in the fresh air during the day.

In the pre-New Year period, create a feeling of holiday around you: decorate your apartment with rain, put up a Christmas tree, stick snowflakes on the windows, fill the house with twinkling garland lights. The fabulous atmosphere will give you comfort and set your thoughts in a positive mood. Bring it into the interior bright colors: orange, yellow, light green, blue. Global renovation can be replaced by introducing details into the interior such as pillows, lamps, candles in the desired shades.

You can come up with your own methods of dealing with a bad mood. To keep the techniques at hand, create a “Good Mood Book” and write down the methods that effectively help you. Print it, sew it, add photos and drawings. Whenever you feel low in mood and strength, pick up your book and find the technique that seems most interesting.

Discussion 21

Similar materials

Instructions

Force yourself to just smile, even if the cats are scratching your soul. Research by scientists has shown that by controlling our facial expressions, we control the brain.

If your physical condition allows you, do a headstand or handstand with outside help or yourself. Blood will flow to the head, the brain will be significantly enriched with oxygen, and emotions will become many times more lively and brighter.

Allow yourself to swear. Scientists have proven that swear words really help relieve tension. It turns out that as a result of some chemical reaction the brain relaxes and gets charged positive emotions. So, if you are in a bad mood, you don’t have to be shy in your expressions.

A lack of vitamin D affects our well-being, including our mood. Even dim Winter sun can improve your mood. A five-minute sunbath can make your day!

Many people have heard about the antidepressant properties of chocolate. It contains a lot of magnesium, which helps to relax and relieve tension, and at the same time it helps to increase the level of phenylethylamine in our body. This is exactly the same substance that the body produces when we are in a state of love.

Be alone. Just fifteen minutes of silence will help you recharge your mood, changing the negative to the positive. To do this, you don’t have to meditate at all, just sit by the window with a cup of good tea.

Go to the nearest park for a roller skate. If you don’t have your own skates, you can always rent them at the rental office. The exciting feeling of speed will trigger the production of endorphins. These “hormones of happiness” will make you feel much better, and your sadness will go away. By the way, at the same time, during such a walk you will tighten your leg muscles, show off yourself and look at people!

Plan a trip to an unknown country. To do this, look at the travel website and select the tour you would like to go on. Just looking at sunny photographs will make you think about pleasant things and mentally begin to prepare for a long-awaited vacation, even if circumstances do not allow you to go on a trip very soon.

Splash in the water: Take time to go to the pool, at least for an hour. Do I need to explain to anyone how refreshing water procedures are? One swim or one water aerobics class - and your mood will noticeably improve.

Get creative, even if you've never done it before. Believe me, each of us has Creative skills. Find your talents: try cooking cooking masterpiece, draw a picture, write a poem - simply put, do something that brings you pleasure, and your mood will noticeably improve.

Take a look through your closet. Put away or completely get rid of things you haven't worn in a while. Or give them to those who might really need them, and go shopping yourself and buy yourself something new.

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— Causes of moodiness
- How to cheer up? Advice from psychologists
— 7 simple tips that will 100% improve your state of mind
— How to improve your mood in 10 minutes?
— 2 non-standard ways to awaken your emotions
- Conclusion

In every person's life there are moments that we call a bad mood. This state is unsettling and can overshadow any long-awaited holiday or event. Apathy to what is happening, a feeling of anxiety and emotional instability appears.

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Psychotherapists talk about simple ways to always be in a good mood. There are a few practical advice, helping to be optimistic and not allow bad thoughts and situations to ruin the day.

1) Music.
Listen to music that you like. Psychologists also recommend singing along if possible. When melancholy has settled in your soul, feel free to drive it away with the help of your favorite melody in your headphones.

2) Dance.
This may be a continuation of the first point. This will give you positive energy for the whole day. The main rule is to move actively.

3) Get out.
Often a bad mood comes from a mess. A minimal amount of tidying up will help quickly correct the situation. Make it a rule to start your workday by cleaning your desk. You will feel that neatly folded items significantly improve your mood. If you are at home, start making your home more comfortable. General cleaning and changing bed linen will also help create comfort and thereby improve your mood. Spend a few minutes a day on this. This way you are distracted from bad thoughts.

4) The right attitude.
No matter what happens, always remain optimistic. In any situation, set yourself up for a positive outcome. Assert yourself that everything will be fine, and you can easily overcome the difficulties that arise. When you go into a meeting, always think about a positive outcome. People have an expression: “Human thought is material.” Therefore, by remaining optimistic, you will always solve problems that arise with ease.

5) Talk about the problem.
Talk about what worries you with a friend, mother, relative. Even just saying it out loud brings significant relief and lifts your spirits.

6) Give yourself joy.
Do what you love. Spend a couple of minutes on your favorite game, watch your favorite movie in the cinema or at home, read a book by your favorite author.

7) Make a promise to yourself.
Promise to become an optimist and not pay attention to minor troubles. You can always fight back against a bad mood. Becoming a person with a good and positive attitude is possible, and anyone can do it.

8) Contrast shower.
This is a physiological way to create a good mood. When a person is doused alternately with hot and cold water, then the tension goes away.

9) Get some sleep.
A bad mood often occurs due to simple fatigue. Therefore, put everything aside and relax.

Here are some tips to help you get rid of your bad mood, restore optimism, balance, self-control, and enjoy life.

Tip #1. Remember that you can improve your mood
One of the most effective ways To improve your mood is to always remember that you yourself are capable of doing it. In fact, changing your mood is much easier than you think, and this is a great reason for optimism.

Tip #2. Determine the causes of deterioration in mood
Don't think that trying to pretend you don't feel angry or jealous or humiliated is a sign of emotional intelligence. It actually doesn't benefit others and harms you.

Tip #3. Minimize damage
Everyone who falls under the hot hand can suffer from your bad mood. But you know why you feel irritated, so don’t take it out on others. A dog should not bite a cat just because a person kicked it.

Tip #4. Remember, you are not your bad mood
Sometimes, when driven by strong emotions, people act contrary to all their core values ​​and beliefs.

One might come to the conclusion that during vivid displays of emotion a person shows his true colors, but this is far from the case. After all, anger, fear or despondency are just temporary disturbances in your consciousness that you can learn to control. To do this, you always need to remember who you really are and maintain composure in any situation.

Tip #5. Change your face to change your mood.
When communicating with others, we experience different emotions. One of the means of expressing them is facial expressions - we can frown, wince, smile, etc. We quite rightly believe that when we are happy, we look happy and when we are sad, our face takes on a sad expression. Researchers have found that facial expressions also work the other way.

Research has shown that these changes cause blood to flow not only to the face, but also to our brain. We move our eyebrows when we want to concentrate, and this causes blood to flow from the face to the brain (which may be what helps us concentrate better). Changes in facial expressions affect brain temperature, which is key to understanding why adopting a certain expression can make you feel better or worse.

The metabolic activity of our brain produces so much heat that it needs constant cooling. The air entering through the nostrils helps lower the temperature of the brain, and when it cools, you feel better.

When we frown, the nostrils narrow, which leads to heating of the brain (it was experimentally found that when we wrinkle our nose for just 30 seconds, the temperature of the brain increases fivefold, causing a deterioration in well-being).

At the same time, a smile, even an insincere one, provides an average increase in the volume of air passing through the nose by 29 milliliters over a short period of time, and this pleasantly cools the brain.

That is, we can short-circuit a bad mood by consciously changing our facial expression. So you can smile or retreat to silently say “E” until your mood lifts - your brain will thank you for it.

Tip #6. Improve your mood by taking a walk in nature.
When your mood worsens, it tries to subjugate all your actions. If you do not resist this, your brain will stop listening to you, and you will not be able to overcome depression. In order to get rid of the “emotional brain” effect, you can do crossword puzzles to activate the “thinking brain”, or even better, go for a walk. It has been proven that physical exercise They help get rid of depression much better than drug treatment.

You can go for a walk (or even a jog if you are healthy enough) and, if possible, get out into nature. Recent research has shown that spending time and exercise in natural settings - even in city parks and gardens - is incredibly beneficial for strengthening mental health, including for quickly lifting mood and even improving immune functions. Conclusion: Get outside and move!

Tip #7. Relax.
A bad mood requires tension and focusing exclusively on negative feelings to maintain it. So do the opposite! Make it a goal to relax and focus on other thoughts and images outside the narrow confines of your mood.

— How to improve your mood in 10 minutes?

Of course, a glass of champagne, a delicious chocolate bar and watching your favorite comedy under a warm blanket is a proven method. But, unfortunately, (or fortunately?) we cannot always use it.

In any case, alcohol is definitely not suitable for raising your mood at work, and there is generally a shortage of blankets in the office. Luckily for us, there are other ways to cheer yourself up without leaving the cash register, so to speak.

To begin with, we create a “joyful background” in the workplace (and this, imagine, is possible). Fresh air from a slightly open window, invigorating aromas and cheerful music will help us with this. If there is an opportunity to “sing along” and “dance along” - great, this is generally “what the doctor ordered.”

Citrus scents are best suited to uplift your mood. If you “accidentally” have an orange, tangerine or grapefruit on hand, cut it thinner (just don’t burst it right away, let it sit at least a little on the plate - let it saturate the whole room with positivity). If you don’t have citrus fruits, coffee will do just fine.

Give your head a massage. To do this, it is best to use a “massage comb” (if not available, a regular one will also do). Comb your hair for 2-3 minutes in front of the mirror. At the same time, try to keep your back straight, straighten your shoulders and smile at yourself, your beloved, from the bottom of your heart.

A light massage of the ears and fingers is another proven means of lifting your mood. Twist them in different directions (not ears, fingers!), rub your palms vigorously, then massage biologically active points(on the temples, between the eyebrows, at the wings of the nose).

“Scratching” your arms from wrist to elbow helps to improve your mood. Yes, yes, don't laugh. Although, what I say is LAUGH, of course! Read the jokes, watch Funny Pics animals, funny videos... In a few minutes there will be no trace of your bad mood!

— 2 non-standard ways to awaken your emotions

1) “Turn on” your sense of smell.
You've probably noticed more than once that the smell of your favorite flowers or cut grass brings back pleasant memories and brings you back to those days when you were happy. And your mood instantly improves! This is not an accident: the area of ​​the brain responsible for smell is one of the most ancient, so memories “fixed” with smells are the most stable.

It is no coincidence that aromatherapy – influencing the body with the help of essential oils – has become so popular today. Find the scent that suits you and you can cheer yourself up at any time.

2) Control the color.
Since ancient times, different peoples have used color as part of symbolism during religious or state ceremonies. However, its true significance for the human psyche was discovered only in the 50s of the last century by the Swiss scientist Max Luscher. He expressed the opinion that each of the colors symbolizes a certain psychological need or inclination.

Therefore, color preferences perfectly characterize a person. There is also a feedback: by betting on one shade or another, we can influence our inner world. Keep this in mind when choosing clothes or interior items.

- Conclusion

A person's mood can change several times in one day. Unfortunately, for most people, it is very rarely good and instantly falls even because of an insignificant detail. However, all is not lost and there are proven ways that will help you lift your mood without putting much effort into it.

For example, it is enough to simply stretch your lips into a smile and keep it on your face for 5 minutes. Before you know it, you will feel much better. And this is just one of the most simple ways influence your internal state. All in your hands. Go for it!

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