6 ways to save the day if you get up on the wrong foot

A bad mood can have a variety of reasons, although there is one general is our response to stress. It usually helps us prepare for a threat, but if it drags on, it starts to affect our cognitive functions. This prevents us from making decisions and fulfilling professional or household responsibilities. In addition, a bad mood can unsettle us for a long time. But it is not necessary to depend on the reaction to stress. To save a bad start to the day, you can work with her.

1. Change physiology

There are many things that can be done to affect the nervous system and hormones associated with stress responses. For example, activate parasympathetic nervous system using breathing techniques 4–7–8. Inhale for four counts, hold your breath for a count of seven, and then exhale for a count of eight.

Other effective ways to reset the nervous system are nature walks and low stimulation activities like meditation, painting, or listening to music. And you can also increase the level of serotonin, oxytocin or endorphins - all of them

give a good result when we have to counteract stress. For this do a few physical exercises hug family member or pet, or take care of sex.

2. Change of scenery

Do not continue to work hard or do household chores, overcoming a bad mood. Instead, change your physical location: move to a different room in your apartment, move to a shared space in your office, or go outside. This will help the brain reset "settings".

3. Define a problem

Think about what is bothering you, and try to answer this question to yourself as honestly as possible. It will be easier for you to solve a problem that is stressing you or to come to terms with circumstances that you cannot change.

Develop the habit of checking your emotions regularly to catch the physical and behavioral symptoms of a bad mood.

4. Work with expectations

Our mood largely depends on whether our expectations are met or not. So try to be realistic about how your day might go.

If later you still get upset because of unfulfilled expectations, cheer yourself up by looking back at the long way that you have already traveled. Make a list of achievements or small goals that you can achieve in the near future.

5. Deal with tasks

Start with something as simple as arranging your washed clothes or cleaning your email. When we complete concrete actions, even if they are very small, our brain takes it as a victory. The feeling of accomplishment and the feeling that everything is under control will set a positive mood for the whole day.

If you have urgent matters, take care of them, and save the little things for later or delegate them to someone else.

6. Relax

This may seem counterintuitive, especially when there is a huge amount of work ahead of you. But the mood will only worsen if you do not allow the amygdala, which is responsible for processing emotions and signaling threats, to “reboot”.

Try to make time for an activity that is both fun and challenging, like playing a musical instrument. It can lift your spirits.