Banish a Bad Mood in 15 Minutes
Calm DownStart by taking a few deep breaths to get your emotions under control. Then choose one or more of the following techniques to help clear your mind.
- Focus on breathing. Take 10 deep breaths. Breathing may help restore the balance between the parasympathetic (or restorative) and sympathetic
(fight-or-flight) nervous systems, buffering your body’s natural reaction to stressful situations, says Brian Knutson, an
assistant professor of psychology and neuroscience at Stanford University.
- Make a pie chart. Draw a circle and create slices of a pie chart to represent all the things that are upsetting you, suggests Kase. Include
everything you can think of, even if it’s as mundane as the nonstop rain outside. The act of presenting your concerns visually
clarifies things, she says, making the problems easier to identify and therefore to manage.
- Find a quiet place. “Ideally, go someplace where you can have privacy to shut down the stimulation to your brain,” says Pierce Howard, a cognitive
psychologist in Charlotte, North Carolina, and the author of The Owner's Manual for the Brain. ($30, amazon.com). If you’re at a busy place, like your office or a restaurant, he suggests, head to the bathroom and take a few minutes for
yourself. If you’re at home, go to your bedroom or a place that feels comforting.
- Distract yourself. Read a favorite funny website, play with your dog, fold laundry, or wash dishes for a few minutes. “Diversions allow your
emotions to calm down,” says Peter Ubel, a professor of medicine and psychology at the University of Michigan, Ann Arbor.
“And because your brain keeps processing the problem even when you’re not consciously thinking about it, you’ll be better
able to deal with the issue once you return to it.”
- Get some exercise. If possible, go out for a brisk walk, or do some yoga poses. “Just 10 minutes of an active and distracting activity breaks
the flow of rumination and lifts people’s moods,” says Susan Nolen-Hoeksema, a professor of psychology at Yale University
and the author of Eating, Drinking, Overthinking ($16, amazon.com). “This leads them to think more clearly.”
- Blow off steam. Call a patient friend. Be sure to tell her you’re not trying to fix anything―you just want a listener. “Talking through your concerns makes them seem more manageable,” says Kase. “But once you’ve vented, it’s important to let it go.”
Next: Create a Strategy
Most Popular Galleries
“As much as I consider myself to be up on the latest beauty trends, I was sadly behind on the whole coconut oil craze (in fact, I first heard about it in the comments section of a blog entry I posted...”
Everyone agrees embarrassment can be excruciating. But is the emotion all bad? Discover its surprising upside—and learn how to get over it more easily—with this expert advice for kids and adults.
It may still be colder than a winter’s bone outside, but that doesn’t mean we’re...
from The Nest Blog » house & home
A new drug may be able to solve America's growing sodium problem – by low...
Ladies, the day has finally come for you to get a piece of not only Sarah Jessic...
from POPSUGAR Home
Ottolenghi is a lucky man. Read more: Tastemakers , Ottolenghi ...
from Tastepartner on The Huffington Post
from HuffPost Home - The Huffington Post
Thanks to a mutually beneficial relationship with some friends, Australians Ha...