Transforming a Difficult Day into a Better One
In the face of a challenging day, two renowned psychologists, Dr. Susan Albers, PsyD, and Dr. Drerup, offer practical advice to help you feel better. Here are their suggestions for dealing with a difficult day.
Mindfulness and Emotions
According to Dr. Albers, the first step in feeling better is being mindful of emotions. Recognising and naming your feelings can be beneficial and soothing. Dr. Albers also advises avoiding self-judgment and strict standards when doing something you love, encouraging instead to enjoy the experience and give it your full attention.
Physical Activity and Mood-Lifters
Dr. Drerup emphasises the importance of exercise and physical activity in producing endorphins and serotonin, which are natural mood-lifters. A mere 20 minutes of physical activity could boost your day significantly. Activities could range from playing fetch with a dog, walking outside with a friend at lunch, or taking a bike ride through the park.
Doing Something You Love
Dr. Albers suggests using a favourite activity as a distraction on a bad day. This could be watching a favourite movie, working on a craft project, reading a book, or diving into a favourite hobby. Engaging in something you enjoy can help to shake off a bad day and provide a much-needed escape.
Connecting with Others
Connecting with others can also help to lift your spirits. This could involve doing a good deed, helping someone else, or connecting with your loved ones. Volunteer work, offering a kind gesture, or simply paying a compliment to a stranger can all have a positive impact. When you're feeling kind, loving, and grateful, it's difficult to hold onto sadness, anger, and resentment.
Mental Reset
Taking a mental reset can also be beneficial. Dr. Albers suggests taking a deep breath, reminding yourself that having a bad day is a part of life, and considering the big picture. Saying, "This too shall pass," can help to put things into perspective and give yourself time to respond to your feelings in a productive way.
Phone-Free Moments and Sleep
Dr. Albers recommends creating phone-free moments, such as taking a walk after work without a phone, to help turn around a bad day. Additionally, establishing rituals for conscious breaks, like tea ceremonies, listening to music, or stretching, can provide a much-needed respite. Creating deep "retreat spaces" where one can be fully present and recharge is also important.
Lastly, getting a good night's sleep is crucial for recovering from a bad day. Dr. Albers advises getting seven to eight hours of good, quality sleep at the end of a difficult day. Limiting the use of cell phones, computers, and tablets for the last hour before bedtime can also help ensure a restful night.
Journaling and Talking it Out
Lastly, Dr. Albers advises writing down feelings in a journal or talking them out with a good friend to avoid bottling them up. This can help to process emotions and find a sense of clarity.
By following these expert tips, you can turn a bad day around and find a renewed sense of positivity and well-being.
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