6 easy ways to instantly feel better when you are feeling down
Everybody wants to be happy. And some people do seem to be more happy than others. Success is a relative term, happiness need not be. Many a times, you give away happiness to other people, give them power and control over your life. And sometimes you keep waiting for something to happen to be happy. It is perfectly fine to be happy when good things happen extrinsically. But it also means that external occurrences can pull down your happiness as well and can make you feel low.
There is never going to be a time when all the problems of life are addressed and there is no other new issues which are coming up and nothing is really bothering you. There will always be something.
There will be days when you are just in a low mood, irritable, or something is nagging at the back of your mind and you are not able to focus in the present. But your presence is needed in the now. In general when you are feeling down, these are 6 quick and easy ways that you can make yourself feel better, more positive and increase your energy levels.
6 ways to instantly feel better and positive
1. Feel and document Gratitude
Take a piece of paper on a notepad, and write down three things that you are grateful for in your life. This can be a significant major aspect of your life, or it could be the everyday experiences that you feel grateful for. Writing things down is a way of concretising these thoughts in your mind and not be just fleeting thoughts. Identifying the things that you are grateful for, immediately shifts your perspective, and makes you also focus on the positive things in your life.
2. Complete a mini goal
Identify a small activity which may be in your to do list, or any other activity which you have been thinking of, which can be done in a short period of time. This could be an activity to clean up your desk, reduce some clutter, arrange your wardrobe, or even to make a to do list. Quickly finish the activity and allow yourself to feel the sense of completion of the task – sense of accomplishment. Even the smallest of the activities – a mini goal – when completed gives the sense of accomplishment and motivates you to go further.
3. Smile – even if it feels artificial
Smile – it definitely improves your face value. But how to smile when you are down in the dumps, when you are feeling low? Scientists have found that when you smile, that is – when your facial muscles move in a particular way that indicates a smile, it also gives feedback to your brain that you are happy about something. And your brain would find something that fits the bill. Even if this feels artificial, this can be beneficial; reducing your stress levels and can bring up feelings of happiness.
4. Breathe
Breathe. Inhale deeply, for about 5 seconds, till you feel your diaphragm expand and your abdomen feels full. Then exhale completely for about five seconds. Even taking 3 deep breaths can calm you down and lower your stress levels. Focus on your breath in these three cycles and whenever you find your mind wander gently bring it back to your breath.
5. Stretch
Stretch your muscles and then let them relax. Move your neck in different directions and try to stretch and then release. Arch your back stretch and release. Stretch your legs tighten your calves and release, stretch your feet at ankles, rotate them and release. Stretch your hands, rotate your wrists, close your fingers tighten them into a first and then release. You can do this in a very short period of time and feel the relaxation and energy that flows into you.
6. Be mindful, be in the moment
You can practice mindfulness at any place at any time. You can do this in about a minute also. Sit comfortable where ever you are with your feet on the ground and hands resting comfortably. For these 60 seconds be fully aware of all the sounds that are happening around you. Next be aware of your body, your hands on the chair, your back against the resting surface and your feet on the floor. Any time that other thoughts stream back in to your mind, be aware of them and gently bring your focus back. Feel the sensations on your skin and scan your body from the top of your head to the bottom of your feet. Practicing mindfulness is an excellent way to come back into the here and now.
When you have problems which are very significant, they do need to get addressed. Or when you find that your low mood is persistent for a prolonged period of time, you do need to take the right kind of treatment and see a doctor or a therapist as needed. If you are struggling with a specific life issue and unable to deal or cope with it, taking to a professional counsellor or a therapist could facilitate your movement in the direction that you choose.
About the Author:
Kala Balasubramanian is a certified Counselling Psychologist/Psychotherapist with a Masters in Counselling and Psychotherapy, Diplomas in Counselling and has further certifications specializing in couple/marriage/relationship counselling and family counselling. As a professional counsellor she provides a supportive, understanding, professional and confidential environment to work with clients – Individuals and Couples explore their emotions, help them understand and manage their challenges, relationships and stress better.