When a dark cloud settles over you, you want to shake it off fast and lift your spirits.
Work-related stress, sudden bouts of sadness, arguments with loved ones, anxiety before an important event, or an unexpected wave of melancholy — these are a few warning signs that you need to restore your mental health. Instead of broadcasting your ruined day to the world, you could take advice from British experts the Independent shared. These practical psychological techniques could help many people who suddenly find themselves on edge.
So, how can you improve your mental state in 10 minutes or less? It’s simple!
Replace Frustration with Gratitude
This tip is for people who find themselves bored or irritated while doing everyday tasks. Instead of saying, “I have to go to the gym,” tell yourself, “I’m grateful that, unlike many others, I can go to the gym.” And instead of “I have to go back to work again,” tell yourself, “I’m happy to go to work because not everyone is so fortunate.”
Renowned psychotherapist Anna Matur says this approach works because it lets you see everyday activities as privileges. Matur says gratitude can neutralize negative feelings, boost self-confidence, and increase happiness.
Be Brave
When your nerves are frayed, think back to times when you acted bravely. Those memories can be a real source of inspiration.
“Every small act of bravery at any stage of life helps strengthen your confidence. When you feel fear again, find the courage within you, and it will empower you,” says Rosie Nice, a coaching culture specialist and author of “Magic Happens in Silence.” Whenever Rosie feels anxious, she remembers the bravery she once found inside herself, and it helps her manage her fears.
Just Ground Yourself
When someone is completely swallowed by anxious thoughts, a quick grounding exercise can bring them back to the present, believes Olena Turoni, a consultant and co-founder of the Chelsea Psychological Clinic.
First, name five things you can hear, four things you can see, three things you can touch, two things you can smell, and one thing you can taste.
Turoni says this simple method has several health benefits, including better sleep, stronger immunity, and an improved mood.
Give Yourself a Foot Massage
A foot massage can be a quick way to lift your mood, says Paul Ettlinger, a general practitioner in London. You don’t need to go to a massage parlor or book a specialist.
Roll a tennis ball, a golf ball, or even an orange under each foot for a few minutes. This movement activates the nervous system and releases endorphins, which help improve mood. Massaging different points on your feet can relieve tension and anxiety.
Call an Old Friend
Most of us have people we turn to when we’re feeling low. But why not call someone you haven’t spoken to in a while? Don’t use the call to unload all your problems — use it to enjoy reconnecting.
Flip through your contacts and call a friendly person from your past you’ve always meant to catch up with. Chances are they’ll be happy to hear from you, says psychologist Audrey Tang. If you’re not ready for a conversation, Tang suggests starting with a text message.
Recharge with Dance and Water
Instead of reading another book about emotional control, try a fast, practical way to recharge your mood. It only takes 10 minutes.
If you love music, turn on your stereo and dance like nobody’s watching for nine minutes. Spend the tenth minute brushing your hair, suggests Kendall Roach, a therapist at the medical company Babylon.
For people working remotely, Roach suggests eight minutes of water-based activity: splash your face with water and drink a glass of water before an upcoming Zoom meeting with your boss.
Kendall Roach says these are effective ways to recharge your internal “battery” in a very short time. They not only rejuvenate you but also boost your energy and resilience.
