Overcast Mood Lifters: Quick Strategies for Uplifting Mood at Work or Home Workspace
When the weather outside is gloomy and the days are short, it can be challenging to maintain a positive mood, especially when working from home. Here are some strategies to help improve your mood and foster team spirit, based on various psychological coping strategies and practical tips.
- Gradual Change
One approach to managing negative feelings on gloomy days is to gradually change them instead of resisting them all at once. For example, tapering compulsive or anxious thoughts by allowing milder alternatives may help ease distress and improve mood.
- Cognitive Strategies and Exposure Techniques
Similar to those used in anxiety and trauma therapy, cognitive strategies and exposure techniques can be employed to mentally work through negative emotions. This might involve imagining positive scenarios or managing "worst-case" worries in a controlled way.
- Creating a Cozy Environment
Creating a cozy physical environment tailored to a gloomy day can help improve the ambiance and mood. This could mean warm lighting, comforting decor, or relaxing activities.
- Mindfulness
Practicing mindfulness can help you nonjudgmentally become aware of unpleasant feelings common on dark days without being overwhelmed by them, which is helpful for emotional regulation.
- Music and Movement
Putting on some music, such as a shared playlist of favourite songs, can help boost your mood. Movement, such as a short group stretch or mini-workout, can also boost mood in the office or at home.
- Team Spirit
Arranging movement breaks with colleagues can help maintain team spirit, even when working from home. A quick "thank you" or compliment in the team chat for good work or support gives a real energy boost. Virtual movement breaks via video call can also help those working from home maintain a positive mood.
- Flexibility
Flexibility is a big plus: Flexible hours in the office or planned offline times at home to get some fresh air really help. These activities can be carried out both in person and digitally.
- Small Challenges
Small challenges like step counting or creative photo contests can bring fun with colleagues, helping to improve mood and foster team spirit.
- Lighting
Natural light is essential for a good mood, so positioning your desk near a window is recommended. If natural light is scarce, daylight lamps or warm, cozy lighting can create a pleasant atmosphere.
- Daily Routine
Well-being is also linked to a good daily routine. Maintaining a consistent schedule can help manage mood and energy levels, even on gloomy days.
In the region of North Rhine-Westphalia, the weather is continuing to decline, but with these strategies, you can help counteract the effects of gloom-induced mood drops and maintain a positive outlook.
- Implementing cognitive strategies and exposure techniques, such as mentally working through negative emotions by imagining positive scenarios or managing "worst-case" worries, can help improve one's mood and emotional regulation during gloomy weather.
- To foster team spirit even in the workplace-wellness setting of remote work, arranging movement breaks with colleagues via video call can help maintain a positive mood and camaraderie.
- In terms of health-and-wellness and mental-health, creating a cozy physical environment tailored to gloomy days with warm lighting, comforting decor, and relaxing activities can help improve the ambiance and mood during challenging weather conditions.
