5 Tips To Break You Out Of A Bad Mood

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Planning For A Rainy Day

BY LY HUYNH

When you’re feeling really bad, it can be almost impossible to think of what to do to make yourself feel better, or even how to get through it without making things worse. Planning ahead when you’re in a better frame of mind is a great way to proactively manage problems before they get out of hand. Here’s 5 tips to get you started.

Tip #1: Know Your Triggers

Start by making a list of the times you’re likely to feel really bad. This can be specific times of year (like exam period or winter) or specific events you have coming up (like moving house, breaking up with a partner, or deadlines at work). This will help you to remember that you might need to make use of your rainy day plan at these times, and marking them on your calendar is a good way to give yourself a heads up.

Plan ahead and beat your blues

Plan ahead and beat your blues

Tip #2: Be Aware Of Early Warning Signs

Have a think about what you tend to start thinking, feeling, and doing when you start to feel bad. It could be non-stop worrying, extremely low appetite, snapping at friends, eating chocolate. Someone you spend a lot of time with can be a great source of information here.

Knowing your early warning signs will help you to pick up on when you’re starting to feel bad, so you can start using your rainy day plan before things get worse.

Tip #3: Channel Helpful Thoughts

Think of all the things it would be helpful for you to remember when you’re feeling bad. These may be your own hard-won insights, an inspirational quote that just feels right, or even a podcast you’ve found inspirational. Having these on hand when you’re probably not thinking the most helpful thoughts can be a handy shortcut to feeling a bit better.

Tip #4: Know What Works

Come up with all the things that are helpful for you when you’re feeling bad. You know yourself best and you know what has worked for you in the past. It might be taking the dog for a walk, disappearing from social media, watching videos of baby animals, or revisiting specific strategies you’ve worked on with your psychologist. Having a list of tried and tested activities to go through minimises the brainpower needed to get you back on the right track.

Tip #5: Keep Your Plan Close

Write all of this down in the simplest way possible – point form is good – and keep it somewhere easily accessible (whether it’s on paper and in your wallet, or digital and in your phone). Refer to it when you start to feel bad, and follow your own good advice!

Ly is a genuine and compassionate psychologist who is dedicated to providing adults and adolescents with a supportive, safe, and structured environment in which to make sense of their difficulties and take charge of their lives. She is committed to tailoring evidence-based treatments to each individual, and enjoys working collaboratively to help clients develop skills and self-knowledge to bring about meaningful and lasting change.


 

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