Have you ever had one of those days where everything’s going great – you’re rocking and rolling through your to-do list, staying on top of things, looking forward to your plans for the evening and then – BAM – out of the blue something happens that makes it all fall apart? It’s moments like that you need to know how to turn a bad mood around, fast, and today I’m sharing 4 powerful ways to do just that.
It can be all kinds of things that can derail us, right? Maybe it’s a stinking email from a client with all kinds of complaints and niggles. You know that they’ve got their own stuff going on and you shouldn’t take it personally; you tell yourself that you’re a good person and you’re only trying your best… but you still want to curl up in a ball and cry.
It could be a bit of well-meaning feedback from your boss. You were expecting a quick once-over on the presentation; she’s given you chapter and verse on your shortcomings as a writer and you’re back in Year 9 English class, squirming with shame.
Or, if you’re a mum, it might be that your carefully prepared morning has gone out the window. There’s an unmentionable mess on the carpet, your toddler’s coated in cereal and climbing the walls, and you’re wondering when it’s your turn to go for a nap.
Sister, I’ve got you. Here’s how to banish the grumps and get yourself back on track.
How to get out of a bad mood: 4 ideas
What I’m about to share isn’t a long-term solution to your overwhelm. We have those as well – but when your need is urgent, what you need is first aid. These are the do-it-fast, catch it while it’s hot techniques you want to have up your sleeve to use right away, as soon as you start feeling that negative energy creeping in.
A quick note here that a “bad mood”really can look different for everyone. We talk about 3 disempowering archetypes – Bitch, Martyr and Victim – and very often, when you start to feel yourself “sink” it’s into one of those.
So you might not be a screaming and shouting bitch. Perhaps you tend to slide into that victim mode where nothing you do is right and everyone’s always having a go at you… or you slap on a big fake smile and start going over and above what people ask you, proving to them what an incredible martyr you are…
Whatever your bad mood is like, these are the steps to take in the moment, right then and there.
1. Move your body
Changing your physical state might sound odd, but it really, really works. If you can get up and stretch at your desk, that will help – even better if you can jog briskly down the stairs and head out into the fresh air for 5 minutes.
Get your blood pumping, get some air into your lungs, and really try to move as much of your body as you can. Shaking is a brilliant way to release pent-up emotion, especially if something’s landed emotionally.
Get moving and move for as long as you can. Your mental state will respond.
2. Use the power of music
The second mood-lifter we swear by here at One of many is music. In fact, when we’re learning to integrate the 5 Women’s PowerTypes™ into our lives, we associate certain tracks with each one to allow us to really recall what that feels like in our bodies.
If you know your PowerTypes and have access to the music that connects you to them, now’s the time to use it! If not, think about the songs that best lift your state.
You might have a favourite track that gets you feeling energised and inspired; one which you associate with feeling safe and loved; or one that just puts a smile on your face.
It’s a great idea to have a mood-lifting playlist saved on your phone or computer, so that when you need to you can plug in your headphones and connect. (Unless you happen to work alone – or have some extremely understanding office mates!)
3. Question yourself
The Women’s PowerTypes are a quick way to tap into really powerful leadership archetypes, that all of us have access to. If you know your strongest PowerType, as well as the ones you tend to use least often, you have a really useful lens through which to view your situation.
For example, you might be aware that your Queen is your lowest PowerType. Perhaps that’s one reason why you often find yourself frustrated when people dont respect your boundaries.
Asking yourself the simple question “What would my Queen do in this situation?” can suddenly open up new possibilities.
4. Replenish your energy
This is point number 4 today, but if you’ve followed step one and moved your body you might well already have connected to some of your basic needs.
Did you stand up and realise with a shock that you’d been busting for the toilet for the past half hour? Or suddenly feel a wave of hunger crash over you and realise you hadn’t eaten a thing since breakfast?
It’s so common to find that you’re in need of some kind of replenishment when a bad mood strikes.
You might not be able to address it straight away (by heading back to bed, for example) but can you offer yourself a bit of love and recognition of what’s going on?
Is there some small action you can take to give yourself a boost right now?
Prevention is better than cure
These 4 steps are the tried and tested ones I use when I feel myself spiralling into rage or despair. But I trained as a doctor, and so if there’s one thing I believe in firmly it’s that taking steps to prevent emergencies are far more effective than any strategies we can use to stabilize things when they’ve already turned pear-shaped.
If you find yourself often slipping into a disempowered or difficult frame of mind, it may be that you’ve got bigger issues to address than a momentary bad mood.
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