How to get out of depression and improve your mood? How to cheer yourself up? How to cheer yourself up if everything is bad

Negative mood, pessimism, slow perception of events are signs of depression. Until recently, psychiatrists dealt with such a disorder, but today this term is more used in an everyday sense. To know how to get rid of a depression, you need to find out why it occurs.

Causes of depression

Life problems, unsuccessful personal life, conflict with the inner "I" can be the reasons for the state of apathy. There are people who know how to cope with the difficulties in life. There are also those who, without overcoming the problems, plunge into a depressive state. In many ways, this is facilitated by a person's lifestyle. A frantic life schedule, lack of sleep, lack of rest are a kind of platform for the emergence of a depressive state. There are also genetic prerequisites for depression, but much less often. While it is recommended that you see a specialist doctor for treatment, you can try to cope with your bad mood yourself.

Do you want to get out of a depression? Change the world around you!

The first thing I would like to advise is to change the situation around you. A place where there is no telephone, TV, computer and any other connection with the civilized world is very suitable. A trip to the village to see your grandmother or hiking will not only lift your spirits, but also have a beneficial effect on the general condition of your body.

The best way out of a deep depression is to unload your day. After all, our mood also depends on how tired we feel. Take a walk in the fresh air, buy a bike, pay attention to your appearance. Such "small" activities will set you up for positive thinking, and even increase your self-esteem. If you don’t want to, then just try to rest and sleep: perhaps you’re just tired.

You might find it hard to believe, but a mess like personal life, and in the house, plays an important role in the negative mood. Therefore, house cleaning will create coziness and cleanliness, and the effect of work will create pleasure.

You can not ignore sports and an active lifestyle. We all know how important it is to see ourselves not only healthy, but also beautiful. If you have a desire to improve your internal and external appearance, sign up for classes in gyms, a swimming pool, or go in for sports on your own. Visiting spas, relaxing massages, yoga classes, jogging or exercising in the morning are ideal options to relieve fatigue and depression. Aromatherapy is a great help in the fight against bad moods. Lavender and orange oils, light music, calm atmosphere - and you will feel an emotional surge of energy.

Weather is just as important to human perception. Rainy, cloudy, cool weather causes only negative emotions in us. Therefore, do not waste time in vain: the weather is excellent - jogging outside, sunbathing and a great mood.

If we are unable to fulfill our own requirements for ourselves, we very often get a portion of the frustration. You need to learn to objectively assess your capabilities and rejoice even in small but victories. After all, small victories lead to the accomplishment of great deeds. Therefore, if something does not work out for you in this moment your life, do not be discouraged: this is a temporary phenomenon. It is necessary to learn from mistakes, not repeat.

Positive emotions also depend on our perception of events. If we characterize everything only from the bad side, then our mood is also bad. Learn to see something positive even in negative moments.

Communication with family, friends and just strangers helps to drive away bad thoughts. After all, communication is an important factor in our formation as a person, as well as just a person. Go to see a comedy or just go to the theater with people close to you: believe me, this also helps. If some people make you negative, then protect yourself from communicating with them.

It is impossible to ignore such a type of antidepressant as chocolate. Everyone knows its miraculous features in the fight against bad mood. However, do not get carried away: this is a very high-calorie product.

The desire to overcome depression depends on ourselves. Believe in yourself and learn to enjoy life.

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How to cheer up in 5 minutes? 15 ways or depression, go forest!

Hustle and bustle, lack of sleep, stress, snacks on the go are common signs of impending fatigue, which can provoke depression. Everything on the run - this lifestyle has become everyday for people. From everywhere only phrases are heard: “To live? I am busy! The work is worth it! ”,“ Gathering with friends? No time! ”,“ Children? After 30 years we will think about them! ”,“ We’ll sleep off in retirement, nonsense! ”.

And the body is rebelling, it lacks drive, vivid emotions, adrenaline, impressions, happiness! But they don't hear him, people have no time. And then it begins: bad mood, blues, insomnia, irritability, rejection of noisy companies. But with the help of such psychological problems the body encourages a person to pay attention to themselves. But they don't hear him! Then it gets worse: the tired body gives up and loses its last protective barriers.

Voila! - and a bouquet of various diseases is ready. Depression does not sleep, and with it viral and bacterial infections.

But you are talented, smart, beautiful, wise! And you won't bring it to this, will you?

15 ways to cheer yourself up in 5 minutes

Method number 1. Light it up to the fullest!

Incendiary music will help to do this. Pick up some fun songs from your playlist and turn them up at full volume. Or play dance hits. And dance! Yes, dance! In just a minute, your body itself will move to the beat of the music, and a wave of adrenaline will cover your head!

Method number 2. Draw!

Take an album or notebook sheet and draw whatever comes into your head! Tired of being attacked by your boss? Make a caricature of him! Do you want to relax? Draw the sea, beach, palms!

An artist slumbers in every person! Let your imagination run wild! At first, angular patterns will be obtained, but after a short period of time the lines will round out, and the mood will improve.

Drawing is an excellent antidepressant that has the ability to put thoughts in order and calm the nervous system.

Method number 3. Do your exercises!

Have you been doing exercises for a long time? Do you know how it has a beneficial effect on well-being? Already after 5 minutes of warm-up, you will feel a pleasant weakness spreading over your body! And after another 10 minutes you will think that you haven’t used this method before. Exercise perfectly tones the body, makes the muscles work. And along with the muscles, your brain is actively involved in the work, which after exercise is tuned only to positive thinking.

Exercise is always invigorating!

Method number 4. Do a general cleaning!

You heard right! Play your favorite music and get busy cleaning. Throw away all the old things that you have not worn for a long time, free the shelves from unnecessary rubbish, clean the rows of household items. Clean chandeliers, wipe furniture, mop floors. Rearrange your apartment! Free up space! Feel liberated!

Are you aware that old things freeze the energy of the house? By getting rid of them, you give energy flow circulate freely around your apartment and feed on its useful energy yourself!

Method number 5. Smile!

Smile at your reflection in the mirror! Get up right now and go to the mirror! Confess your love by looking into it! Praise yourself! Celebrate your strengths: big eyes, beautiful lips, great figure, gorgeous hair, smooth skin! Blow a kiss to your own reflection!

Smile at your colleagues, friends, relatives, kids, just passers-by! A return smile will definitely cheer you up!

Method number 6. Do a good deed!

Have you done good deeds for a long time? Have you lost your seat on the bus to retirees or children? Did you give alms to a needy person? Did you feed the animals and birds on the street? Compliments to friends? Did you help the old women cross the road?

There are many good deeds! You just need to do one kind deed! And then the soul will ask for more. It is very pleasant to help people and to do good deeds. It inspires! That is why people become volunteers, because they begin to feel that they are needed.

Method number 7. Make faces!

Become children! Feel like them! Children are sincere in their emotions! Pull your girlfriend's pigtail, show your tongue to your friend, blow a kiss to your relative! Cut off the conversation in the middle of the phrase and make your colleagues laugh with an unexpected joke!

Make faces to loved ones, indulge in a mirror, be spontaneous. Why frame yourself? Let yourself be fooled! You will get a colossal release of endorphins!

Method number 8. Go for a walk!

Fresh air invigorates! A walk in the park will allow you to escape from unpleasant thoughts. You can even arrange a short jog in the summer, and in the winter get on your skis and go to conquer the snowy expanses! Spend at least half an hour outdoors! You will cheer up already in the first 5 minutes, but in the next minutes you will begin to notice the beauty around you and be inspired by it.

Nature is amazing when you start to notice it.

Method number 9. Watch a comedy or funny video!

Positive emotions from watching will not keep you waiting. Choose a funny comedy, make yourself coffee and sandwiches, create a comfortable viewing environment: dim the lights, cover yourself with a blanket, relax.

You can call your friends and go to the cinema as a friendly gang. The strength will quickly recover, the mood will improve, the love of life will return!

Method number 10. Take a bath!

Treat yourself to a luxurious bath! Add aromatic oils, foam to it. Soak up in it, close your eyes, think about the beautiful! Dream! Or remember something good that happened in your life.

In return, you will receive not only a wonderful soothing effect, but also heal your skin. And what bliss will you experience lying in hot water and thoughts twisted in the clouds!

Method number 11. Take your favorite pastime!

Every person has a hobby. Someone knits, someone makes crafts from wood, someone embroiders, and someone just reads. Do you also have a hobby? How long have you been doing it? Honestly?

It's time to take the bull by the horns! Put aside household chores, work, duties. Routine and everyday life will not go anywhere from you. Let everything wait! And the world too! Arrange a holiday for the soul: allow yourself to enjoy the minutes spent on your favorite hobby. You will not regret it!

Method number 12. Hug your loved ones!

There is nothing better than a hug. Strong hugs relieve stress, normalize sleep, and help get rid of feelings of loneliness. They have a rejuvenating effect, give happiness and peace.

Hug with your loved one, with children, with parents, snuggle up to them tightly. In a moment you will feel a tremendous charge of energy, tune in to the positive and forget about any worries!

Method number 13. Start a diary of wishes!

You can make it manually, or you can purchase it in the store. Now this good is enough at every step. What is a wish diary? Yes, an ordinary little book in which you will write down all your goals and dreams. You can even make a list of small desires that can come true very quickly, and then move on to Napoleonic plans.

Do you want to visit the Mediterranean Sea? Write! Learning to play the flute? Write! Give a birth to a baby? Write! Having started to fill the diary of desires with dreams, you will be surprised: there will be more and more of them, and they will come true more and more often! Do not forget then only to paste photographs into the book, which depict fulfilled desires! They will not only warm your soul, but also spur you to new achievements!

Method number 14. Eat your favorite cake or chocolate!

Or any product you love! Have you pampered yourself with sweets for a long time? Here's the same! It's time to pamper already! Do you want to feel a surge of energy and lift your spirits?

Plus, sweets are a major source of carbohydrates and are great for helping you fight hunger!

Method number 15. Do an unusual thing!

Skydive! Leave your unloved job! Change your place of residence! Get married! Get married! This is if it is cardinal. If not, then just step out of your comfort zone by doing something special. Something from which the soul rejoices.

Sing a serenade under the window of your beloved. Challenge your friend to a comic duel with twigs. Have an evening of pleasant revelations! Make a date on the rooftop!

And don't forget to dream! Remember: dreams always come true!

How are you feeling? Has the mood improved? Has a smile appeared? Are you tuned in to a positive wave? Do you want to live? Do you want to sing? Do you want to glow with happiness? And to reach new heights ?! Fine!

And depression. What about depression? Let her go through the forest, this depression! And he never comes back to you!

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How to cheer up: what saves you from spring depression

So hello to you: spring has come, titmouses whistled, pussy willow fluffed, men again remembered Women's Day and bought up all the stale tulips and roses for big money, and dark clouds in their souls. And I want to cry all the time.

According to statistics, spring depression, or - in a scientific way - seasonal affective disorder (SAD), knocks down in half more women than men. What kind of beast is this?

Five Questions About Depression

1. Why does it come in spring and autumn?

And nobody knows. There are a lot of hypotheses. The most plausible is that seasonal changes (from winter to summer and vice versa) dramatically change hormonal processes in the organisms of all living things. It's like a legacy of the entire chain of evolution: in cold weather, living beings slowed down everything. life processes up to suspended animation, and by the warm time hormonal release occurs in them - preparation for mating and the establishment of offspring. People have broken this schedule a long time ago, and hormonal waves are raging in our bodies. And where there are hormones - there are emotions, tears, anger, resentment, then inappropriate fun, then desperate melancholy. Other hypotheses are an excess or lack of vitamins, a decrease or increase in daylight hours, the accumulation of metabolic products, i.e. toxins in the body and their poor excretion in winter from low mobility, etc. - nevertheless, they look like derivatives from the first one.

2. Is depression just a bad mood or an illness?

Depression depression strife. Seasonal (SAD) is more often a functional disorder, malaise, low mood, in women - tearfulness, indifference to their appearance, etc. Real or, as psychiatrists say, "major" depression is a severe mental disorder characterized by depression, pessimism, feelings of worthlessness, rejection, often complicated somatic diseases and suicidal attempts. It usually begins with severe and prolonged stress - conflicts at work, with loved ones, loss of loved ones, strong resentment, etc.

3. Which doctor treats depression?

About seasonal depression it is best to consult a psychologist or psychotherapist. True depression is treated by psychiatrists. However, the choice of a psychotherapist should be taken seriously. Unfortunately, now a great many people who call themselves psychologists undertake to solve problems of which they have no idea. So, psychologists who graduated from pedagogical or psychological faculties, do not have the right to engage in diagnostics or treatment as such. The limits of their capabilities - the resolution of personal, social or professional conflicts, analysis of the client's personality, helping him in difficult life conflicts, choosing a profession, finding himself, etc. Only doctors have the right to treat. When applying for psychotherapeutic help, find out what kind of diploma your consultant received, what practical experience in medicine he has.

4. Can you cope with depression yourself?

In fact, most of us do this. As the name implies, seasonal depression does not last forever - by summer (or by winter, if it came in the fall), it will go away on its own. But is it worth living for two or three months in melancholy and sadness, if you can do without it? If you have light form ATS, you can also try “home” methods: take vitamin complexes, arrange furniture in a different way, buy new things, turn on more light, move more, arrange yourself a vacation in a warm area or do something for which there was not enough time before. That is, to shake things up and start life from a new leaf. In severe cases, it is better to consult a doctor.

5. How can a doctor help with seasonal depression?

Drugs that will quickly improve your condition;

Changes in your daily routine that will boost your mood;

General strengthening procedures that normalize metabolism;

Vitamin complexes that are involved in this exchange;

Light and hydrotherapy, which acts on light receptors in the eyes and tactile receptors on the skin;

Massage, which will help to relax the accompanying depression of muscle tension and improve the general condition of the body;

Psychotherapy sessions, during which you will learn to "negotiate" with your body.

Red, yellow, green. These three colors can also help lift your mood.

No, it's not about traffic lights. With seasonal depression, he can be just as provocative. bad mood like bad weather, having to get up early, boring chef - especially if you're in a traffic jam. And yet, these three colors will also help fight seasonal depression.

Red is generally a color that has a beneficial effect on a person, invigorating, mobilizing. Buy a red dress or coat, scarf or shawl, put it on yourself - and you will see that the mood changes immediately. And if you pick up a handbag, boots or gloves to match them, life will turn to you a bright side, and those around you will certainly notice.

Yellow - the sun is rarely shown in early spring, and we missed it so much. Arrange a solar coup at home, introduce a couple of bright yellow new clothes into the interior. It can be curtains, bedspread, pillows, lampshade, rug, kitchen or bath towels, plates - whatever. You will see, yellow will change you in something too.

Green - but we need this color not outside, but inside! Since there are almost no live vitamins left in March and April in last year's and imported vegetables and fruits, click on the greens these days. Leafy salads, dill, parsley, cilantro, celery shoots, young zucchini - all this appears in early spring and every day turns from a purely greenhouse into more and more natural. Eat as many greens as possible. And in April-May, young shoots of nettle, dandelion, and dandelion will appear. This is a storehouse of vitamins and micronutrients! A couple of leaves in a salad, season lemon juice and olive oil - no depression will take.

Understand the cat and the bird

Spring depression is familiar to animals. Zoologists believe that this is due to winter exhaustion, restructuring of the body, in some animals - and hormonal preparation for the period of reproduction. In the spring, animals are more likely to get colds and other diseases, they have nervous disorders: a pet dog can run away from the owners, become aggressive, and disobey commands. Cats can huddle in a corner, refuse to eat and play, and even scratch. Parrots and other birds pull out their feathers, peck at their paws. All animals fluctuate in body temperature.

This period lasts two to three weeks. During this time, do not force your pets to do what they refuse. Try not to leave them alone for a long time, if there is no one at home all day, or even weeks, the depression will only intensify. If there is absolutely no one to communicate with them from morning to night, at least leave the radio or TV on - live voices are necessary for pets.

Their food should be nutritious and light, dogs and cats need vitamins, herbs, birds - water baths and also food enriched with vitamins. And, of course, your love and understanding.

Are you prone to seasonal depression?

The US National Institute of Mental Health has developed a test that allows you to determine if you are susceptible to a problem such as seasonal depression.

I. First, circle the number corresponding to the degree of change of the trait by seasons: (0 means that this trait does not change in any way; number 1 - changes little; number 3 - changes a lot).

1. Duration of your sleep: 0 1 2

2. Your sociability: 0 1 2

3. Your mood: 0 1 2

4. How you feel: 0 1 2

5. Your activity: 0 1 2

6. Your weight: 0 1 2

7. Your appetite: 0 1 2

II. Are the difficulties caused by these changes great? Please check one or more:

III. Circle the numbers for the months when you feel:

1. Worst: 1 2 3 4 5 6 7 8 9 10 11 12

2. Best: 1 2 3 4 5 6 7 8 9 10 11 12

How to understand the results of the questionnaire. If you scored at least 11 points in the first paragraph, and the difficulties arose noticeable or serious, then the fluctuations in your physical and mental state reach the level of seasonal affective disorder (SAD).

With autumn depression, the deterioration of well-being is noted in the period from November to February, and the improvement is from March to September. In the spring - on the contrary. In the fall-spring depression, deterioration occurs twice a year, as does improvement.

If you scored at least 11 points, but this period does not cause noticeable difficulties, or you have an amount of 9-10 points with noticeable or serious difficulties, your condition is a milder form of seasonal depression, or the so-called SAD subsyndrome.

Depression how to cheer up

Many people have moments when everything seems complicated and useless. It turns out that such sensations are just a by-product of the interaction of the components of the body's neural network. For most, they pass quickly, like a breath of breeze. But the neurophysiology of each person is unique, so for some of us, depressive moments develop into long and difficult conditions.

Alex Korb, a neurophysiologist, Ph.D. and author of the upcoming spiral, knows how neurophysiology helps to cope with depression, negative thoughts and conditions that "attack" us from time to time. Today we'll talk about the symptoms of depression, what a “downward spiral” is and how to cheer yourself up even on the gloomiest day.

Depression is a downward spiral

We all know what it means to be in a downward spiral of life. For example, one Friday night you are invited to a party, but you suddenly decide, "I don't think it will be fun there," and don't go. Instead, lie on the couch and watch TV late. The next day, sleep for a long time, and when you wake up, you feel overwhelmed. Nobody calls, you feel lonely, and even more so you don't want to communicate with anyone. Nothing is interesting, and now you are lying on the couch all weekend.

Depression is a very stable psychological situation: with its onset, the brain begins to issue commands for such actions that only aggravate everything - a source.

Downward spirals occur when events around you and the decisions you make change the way your brain works. If the direction of thoughts changes for the worse, you begin to lose control over the situation, the work of the brain switches to negativity, which grows like a snowball.

Fortunately, in most people, the activity of various neuronal groups “backs off” in time and stops the brain’s dumping “into a tailspin”. But many are not so lucky.

What depression really looks like

It is widely believed that being depressed is just being sad all the time. In fact, everything is much more serious. In reality, a depressed person is not just sad - he is emotionless. He has emptiness inside. The person feels defenseless. He has no hope. The things that you once liked are no longer happy: no food, no friends, no hobbies. Energy is going somewhere.

Apathy consumes more and more - the source.

Everything seems very difficult, fears appear, but it is not possible to find an explanation for this. Nothing seems worthy of the effort it takes. It is difficult for a person to fall asleep and it is difficult to sleep. Pains and ailments are felt throughout the body more sharply than before. It is impossible to concentrate on something, anxiety, shame and loneliness are constantly oppressed.

Life changes that can overcome depression seem difficult to accomplish. A healthy sleep would help out, but insomnia takes the power. The joy of communicating with friends would help a lot, but there is no desire for contact and there is no desire to bother anyone. The brain is "looping".

How Depression Occurs: A Neurophysiologist's Perspective

Depression is caused by a malfunction in the interaction of neural circuits with each other and with the outside world. Think of the simplest pair of neurons as a microphone and speaker.

If you arrange them in a certain way, there is unpleasant effect echo scratching the ear. Place the microphone and speaker slightly differently and the problem goes away. But it arose not because of the microphone or speaker - individually, they work fine. It is a matter of adjusting the system and its individual parts.

The neural circuits in your brain are capable of anything: both happiness and depression - a source.

Basically, depression is associated with the problem of "breaking" the neuronal groups responsible for thinking and feeling. Although our brains are divided into dozens of regions, the neuronal circuits, the failure of which causes depression, are concentrated in only a few of them.

There are basically two parts of the brain that can be “blamed” for the development of depression in people: the prefrontal cortex and the limbic system. To put it simply, the prefrontal region is responsible for thinking, and the limbic region is responsible for sensation. With depression, something gets lost in the normal interaction between the two areas.

The brain is complex. And the further, the more secrets scientists reveal - the source.

The rational prefrontal cortex should actually help the limbic system, but in depression, something goes wrong with this contact. Fortunately, it is possible to make adjustments to their mutual influence, you just need to work on yourself, and this is what the book "The Rising Spiral" is about.

3 ways to cheer yourself up

Now, a little practice. If you are depressed, upset and don't want anything, try (even hard!) These techniques. You will see, it will become easier for you.

If you feel that your mood is rapidly deteriorating, try going to places where people will be around, such as a library or café. You don't even need to contact anyone. It will help just being with other people in the same physical space.

• Reflections on different options one event activates the midline of the prefrontal cortex, and this increases control over how limbic system manages the emotional state. As a result, it improves.
• As a result of many-sided activity, the brain leaves a lot of "garbage", primarily in the form of decomposed neurochemical substances. Just like in your kitchen, these residues must be removed from the body, otherwise they will start to build up and harm. In a dream, a similar "cleaning" plan occurs, which is extremely important for normal functioning brain. So getting some sleep is a great solution.

In general, there is always hope. Scientific research showed how small adjustments in a person's lifestyle and behavior can change the work and neurochemical component of the activity of certain sets of neurons. And as the work of the brain and the neurochemicals produced by it changes, the course of depression also changes.

You cannot always change your location, but you can change the direction of your movement. What if, instead of diving, your life takes an upward spiral? Try it.

Warning: if you suspect yourself depressive disorders, consult a doctor! Recommendations from the book can help, but in no case should be the only way out of this situation. Be healthy!

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How to get out of depression and quickly cheer yourself up

Perhaps the most common problem that each of us regularly encounters is a bad mood. Unfortunately, there are enough reasons for this, and so far no one has been able to avoid a temporary decline.

In a bad mood our energy potential weakens very much and we become unable to behave rationally and make effective decisions.

But this does not mean at all that we have to put up with it and humbly fold our paws. Although our bad mood can poison our lives, we are quite capable of changing it.

First of all, you need to want this, and be ready to perform a few simple steps. Time spent on this will ultimately result in multiple gains.

There are many great materials out there that outline many great ways to overcome depression. There are many great tips and tricks on how best to proceed in each case.

But in order to get to know all this and even figure it out, God knows how long. Most people don't need clever theories. What they really need is short, practical advice that can be put to use right away. Everything else is superfluous.

And what will be discussed now is from this series. I use the most suitable method for each situation, and this is quite enough for me to solve the task at hand.

Apply the "Emotional Release" method

You must release unnecessary tension through the liberation of your body and the purification of your thoughts.

Allocate yourself at least half an hour for this, and you will be happy to watch how your mood changes, and ideas bubble up in your head with renewed vigor.

Find yourself a place where no one will see you if there is a possibility of being misunderstood. Turn off your critical thinking for a while, stop analyzing and evaluating everything around you and, most importantly, yourself.



And do whatever comes into your mind. Run, jump, shout, turn up the music to the fullest and dance until you drop! Laugh for every reason and for no reason, if you so desire. Someone comes to mind to do physical exercise - do it. Forget all your great merit, age, great positions and academic degrees... Don't be afraid to look funny or silly.

See how casual and easy children are. Give yourself the opportunity to mentally return to childhood and just enjoy everything that happens. Give yourself up to him without a trace.

When you get tired of all the physical movements and you want to sit down or lie down, be sure to rest. Even if you start to incline to sleep, do not fight him. Perhaps it was the lack of sleep that served as the catalyst for your decadent mood.

Remember, in a bad mood, you still will not do anything outstanding. It is much better to spend some time on yourself, so that later with renewed vigor you can catch up.

Learn to use the Muscle Corset

For the first time I learned about this method from Mirzakarim Norbekov's book "The Experience of a Fool", and my first thought that arose immediately after that was "all this is nonsense, it cannot be." It cannot be that such results are given by such a simple, and I would even say, a primitive way. I'm such a smart and well-read Maine, so I have to prove that this is pure nonsense and bring the scammers to clean water.

Moreover, it took five minutes for this, and even less effort. Just what you need. Making it as easy as shelling pears.

You just need to straighten your back, straighten your shoulders, raise your head high, and smile broadly. Well, tell me, what's so difficult? Straight for me!

And if you are the same as me and do not like to make unnecessary efforts, by all means take it into service. The best effect is achieved when you look at yourself in the mirror. Feedback is obtained, which enhances the positive impact, and it becomes much easier to control the correctness of execution.

The most interesting thing, of course, was to observe myself, as it were, from the sidelines, or rather, those thoughts that are swarming in my head. Already after 5-7 minutes thoughts with a negative charge are lost by themselves, and instead of them thoughts and memories come from which it becomes more joyful.

Now we will not consider in detail the mechanism itself, how and why it works. Let me just say that this is a truly unique technique, which is the basis of a number of trainings and the author's system of success.

Listen to motivational audio regularly

Actually, I myself have always considered the best source knowledge reading useful books and other printed materials. And if you are an equally passionate reader, great, keep doing it.

I regularly buy various motivational literature, and besides, I re-read those books that are already in my library. This is great, but the fact is that until recently there were no other sources of information I needed available.

There was simply no alternative as such ...

Now the situation is changing for the better. Gaining strength new form presentation - audio recordings in MP-3 format. Noteworthy products appear and this is good news. Compared to printed materials, they have a number of serious advantages, among which I would single out the following.

1. You can learn while relaxing by simply putting on your headphones and playing your favorite MP-3 player. At the same time when your body and eyes tired of the monitor are resting, time passes with great benefit.

When my mood drops sharply and nothing can be done about it, I put on a CD with motivational audio lectures and listen to it. Charges superbly!

Besides quick rise mood and momentary positive effects of audio recording have many hidden benefits that do not appear immediately. But I won't tell you anything about this. Let it be an unexpected and pleasant gift for you.

We are all inspired by positive people who can maintain a positive attitude even when things are going wrong. Or, say, not as good as we would like. How do they do it? Moreover, aerobatics is to know how to cheer up not only yourself, but also those around you, to be able to bring inspiration into the lives of other people. Coping with stress, apathy, depression, staying on a positive wave, energizing yourself and others are invaluable skills that are becoming more and more needed in our time.

First of all, you need to understand the reasons for your bad mood. What does not suit you? What is failing? Why am I not happy with what I have now? It's important to ask yourself these and other questions as you figure out what triggered your sadness or apathy.

Possible Causes of Mood Decline

• When, due to various circumstances, we cannot get what we want at the present time, especially if we are trying to do so. This happens in situations where our desires and capabilities do not coincide. Then we are disappointed.
• Poor health, various diseases. Physical ailments also lead to mental disorders.
• Lack of sleep and rest significantly increases the tendency to depressive states. This is our natural need that cannot be neglected.
• Hormonal disorders that can occur during certain periods of life (pregnancy, menopause) or, for example, as a result of treatment.
• Constant worry for someone or something.
• The influence of others. We can experience negative emotions because we are not paid attention to, criticized, do not reciprocate love and care, do not recognize achievements, do not provide support, etc.
• Experiencing stress.
• Conflicts and quarrels quite often devastate us emotionally.
• Waiting for some unpleasant event.
• Doing an unloved business. This usually takes a lot of energy, but moral satisfaction does not come.
• Financial difficulties.
• When we experience any negative feelings (envy, jealousy, hatred, fear), then the mood decreases.
• Personality traits that predispose to experience negative emotions(melancholic type of temperament, anxiety, suspiciousness, self-doubt and others). In this case, it is not so easy to cheer yourself up, since you need serious internal work to overcome complexes. But with a strong desire, this is very possible.

How to cheer yourself up if everything is bad

Make room for positivity

• Do the cleaning... It has long been noticed that order in things leads to order in the head and soul. By putting things in their places, we achieve stability in emotions.

, we are, as it were, cleared of negative thoughts and feelings, freeing up space for positive energy and fresh ideas.

• Free yourself from negative emotions... This can be done by throwing them out in a constructive way. Write on paper, draw, crumple and discard or burn. You can shout a little "to nowhere" (without frightening anyone) or beat soft inanimate objects.
• Sleep is one of the best medicines... If you don't get enough sleep, your brain activity drops, and with it your mood. Sleep - and you will feel a surge of vivacity and a desire to act. By neglecting rest and sleep, and thus wanting to get more done, we engage in self-deception. After all, the body wears out, and we begin to work "half-heartedly", without enthusiasm. As soon as you allow yourself to get enough sleep, you will immediately feel energized and be able to act faster and more efficiently.

Act, strive, change!

1. Do what you like. Each person has a favorite activity that charges with positive energy and helps to cope with a bad mood.
2. Take a walk. Visit the park, walk from work to home, go out into the countryside. The main thing is to find yourself in the fresh air. Saturation of the brain with oxygen helps to improve the state and mood, the emergence of new ideas and bright thoughts.
3. Get creative. Many famous works of art were born to famous figures at precisely such moments.
4. Sports and occupational therapy are also effective ways fight against blues.
5. Smile! To yourself in the mirror, to your loved ones, passers-by on the street. This is exactly the case when, giving positive emotions to others, you will feel a double portion of them in return. Just like in the children's song "Smile".
6. Treat yourself to a new purchase or just go shopping.
7. Complete the job you started: what you were constantly putting off or were afraid to take on.
8. Maybe try to change something in your life? There is a wide choice here: from appearance (hairstyle, clothing style, etc.) to mastering a new activity.

Express ways to raise your mood

Your main assistant is you!

To quickly cheer yourself up, you can use the following methods.

• Compliment yourself... Praise yourself for any accomplishments, even the smallest ones.
• Within 30 seconds, remember your 3 strengths. They will be yours internal resource in overcoming bad mood. Recognize these traits in yourself, and they themselves will help you cope with negativity.
• Chat with a loved one, with a friend... It is important that this is someone you trust. Moreover, the effect for improving mood can be given by both communication and exchange itself. interesting information and the opportunity to get support from outside.
• Watch your favorite movie... It is doubly effective if it is a comedy. A good opportunity to recharge with positive emotions.
• Listen to music or dance(you can combine everything). If you sing along at the same time, it's even better! The more emotions you throw out in different ways, the faster you get rid of negativity. So turn up the music and have fun!
• Flip through the photo album... Pleasant memories and the opportunity to once again plunge into positive emotions, which are captured in the photo, will make you escape from gloomy thoughts and bring a note of positiveness into your mood.
• Do something good... It can be a small gift to your loved ones (colleagues, friends), a phone call or an SMS with warm words. Show concern and consideration. Prepare a delicious dinner for your husband or take your child to an amusement park. Help someone who needs it. It is now very easy to take part in various charity events. Even a small contribution can help improve and save someone's life. Help others - and your soul will feel better!

Let the tasty be positive!

• Eat something tasty, what you like right now. It has been proven that some foods contain substances that help to raise mood (serotonin, tryptophan, endorphin, and others). These include: oily fish, cheese, eggs, nuts, seeds, chocolate, bananas, citrus fruits, avocados, whole grains.
• If you got up in the morning in a depressed mood, then the reason may be a lack of glucose in the blood. A sugary drink (coffee or fruit juice) will energize you and help you feel better. And be sure to have a good breakfast. Cereals, eggs, fruits are perfect.

For body and soul

Stress and apathy always take over both the body and our emotions. Therefore, both physical exercises and psychological methods will be effective in the fight against them.

1. Take a shower ... The feeling of freshness is uplifting. You can get a massage effect from the jets of falling water. The most suitable in this case would be a contrast shower.
2. Use breathing techniques ... We do not notice how, under stress, we literally catch our breath, which leads to a lack of oxygen. Or, conversely, it can become more frequent, which also disrupts its rhythm. The most elementary action is to do three deep breaths nose and exhale through the mouth. Over time, you can master longer breathing techniques that will help you improve your physical condition and free yourself from negative experiences.
3. Relaxation (relaxation) ... This method is based on the use of special exercises, when you take a comfortable posture, focus on the sensations in different parts body and present pleasant images. For example, you can imagine yourself swaying on the waves or lying on the beach, and a pleasant warm breeze blows your body.

Positive "in your pocket": pleasant little things for every day

You can come up with and make symbols that will always help to cheer you up.

• "Figurine-positive"... Make one of your existing souvenirs (or buy a new one) with a talisman positive emotions... You can carry it with you, you can just keep it on your desk or shelf on your home rack. Look at the figurine often and charge yourself with positive energy.
• Good Mood Notebook. Print a notebook with a life-affirming phrase on each page, such as "I can handle any challenge" or "Today is my day!" You can use statements famous people, but it's best to come up with a list of phrases that are meaningful to you.
• "Calendar of solar emotions"... Customize or print your own desk calendar with your photos on each page (corresponding to each month). Important conditions- so that they reflect any positive moments in your life or that you smile at them and look happy.
• "Lucky envelope"... Make a beautiful little envelope (in the style of hand-made), put in it cards-"predictions" or cards-motivators in the style: "Your salvation is in creativity", "Color the lives of others, and yours will also become brighter", etc.

How to cheer up other people

If we find ourselves in situations where our loved ones or friends are experiencing certain difficulties and are not in the best mood, then we are faced with the task of providing them with support and positive energy. How to cheer up a friend or girlfriend? The following methods will help you do this.

How to cheer up a guy

1. If your loved one does not make appointments, does not invite to him, tries to "close for a while" from everyone, still find an opportunity to visit him. You will be together - and this is the main thing! You can watch a movie, listen to music, dance with it. If he stubbornly refuses, then start dancing energetically yourself and say that you want to teach him new movements. Take food with you for cooking delicious food... Most likely, your friend will be involved in this process with you.
2. Take good care and groom your boyfriend. Allow him to relax and take a break from his role as a conqueror for a while. Buy a friend something, clean up his things, etc.
3. Talk to him frankly and support him. Sometimes it is enough just to listen to a friend, to be there. Try to get him to share his feelings. Try to reflect your vision of the current situation, to recommend something to him, because men always strive to find a solution to the problem.
4. Give your friend a massage, help their muscles relax. Rarely does anyone refuse this, moreover, such actions bring people closer together.
5. Invite him to a cafe, cinema, club, bowling, etc. Pleasant leisure will always help to distract from negative thoughts.
6. Get out into nature together or just walk down the street in the park. Fresh air and the opportunity to communicate with ease can help you cope with stress.
7. Get the guy involved by telling him that you need his manly help. For example, to fix something or sort out a new gadget that you recently purchased.
8. Offer him to do something that he has not done yet, but would very much like. For example, jump with a parachute, fly in a wind tunnel or go snowboarding. All men are attracted to extreme to one degree or another. At the same time, a powerful adrenaline rush occurs, which is useful in the fight against bad mood.
9. Dream together or plan for the future. Dreams will help you experience pleasant emotions, and plans will bring constructiveness and specificity that men love so much.
10. Consider your joint photos, which are filled with positive impressions. Ask a friend to show you the children's album, comment on your photos.
11. Have a relaxing exercise session with your boyfriend (subject to his consent, of course). When he is in a comfortable position, invite him to completely relax and voice pleasant images to be presented.

Many methods are similar to the previous ones, but there are also some peculiarities.

1. Give a sincere compliment. Spot something that you haven't been told about before (beauty, clothing, skills, inner qualities). The main thing is not to flatter, but to highlight what you really like.
2. Invite to a cafe, cinema, park or exhibition. Ask her about her impressions, share your emotions, try to communicate more.
3. Be sure to listen to the girl. Let her be emotional, cry into your vest, express her feelings.
4. Surprise her. It can be a small gift or an invitation to spend time in an original way.
5. Joke, tell funny story... Women love men's humor very much and return their laughter in gratitude.
6. Prepare something for the girl. The fair sex appreciate men's culinary fantasies and abilities. In extreme cases, you can simply pamper the girl with some purchased goodies.
7. Present flowers. They rarely leave women indifferent.
8. Warm up with the warmth of your embrace and kiss. It always gives strength and helps to cope with negativity.

How to cheer up by texting

This is true when you exchange messages by phone, email, or social media.

• As in normal conversation, ask what happened, what is the reason for the bad mood and anxiety. Emotionally join the friend (girlfriend) with the help of sincere comments: “I'm sorry”, “Yes, it must be hard”, “I understand your anxiety,” etc.
• Just write warm words of support and recognition (depending on who you are talking to: just a friend or a loved one). Submit an inspiring poem, possibly of your own.
• Try to distract from negative thoughts by setting a conversation topic. Share your impressions and ask a guy (girl) for his opinion on this matter.
• Submit a positive picture or video that will make you smile. You can choose them depending on the problem that worries the person. For example, with the help of this, give a friend (girlfriend) confidence in himself, push him to some important decision, stop worrying, etc.
• Diversify your messages with emoticons and different symbols. The main thing is not to overdo it.
• Take a photo of yourself with a sign in your hands, on which there will be some inspiring phrase, and send it to your loved one.
• You can take advantage of the offers social networks and send a virtual gift that will also help to cheer you up.

In all ways, attract positive energy into your life. Start smiling and over time it will become a habit. Laugh and thereby improve your health. Do good deeds and you will feel like you can change the world. Agree, this is a powerful argument for raising your mood.

The emotional state plays a big role in the life of every person. Exactly positive mood helps us to believe in ourselves and achieve success. But sometimes it happens that we feel depressed and dark thoughts oppress us. How to get rid of a bad mood? First, you need to figure out the reason for the sad state and understand what made you sad. Indeed, very often we do not realize the reason, but it always exists. Prolonged bad mood can lead to depression, so you need to quickly get yourself out of the state of sadness.

Causes of bad mood

• very often our emotional background depends on the people around us. After all, the opinion of others has always been important for a person, and when this opinion does not coincide with your expectations, the mood changes;
• a calm atmosphere is of great importance for a person, and any conflict is perceived as a violation of the emotional state, therefore, a bad mood;
• anticipation of trouble, which keeps you on your toes. In such a situation, it is difficult to be in high spirits due to excitement, the emotional state of the person worsens;
• bad moods are often caused by financial problems;
• when your desires do not coincide with your capabilities, then as a result it leads to disappointment;
• the most common reason for a bad mood is bad dream... And if episodes of sleep disturbance are not uncommon, then this is the easiest way to get depression;
• the reason may also be a monotonous robot or the need to do an unloved and boring business.

13 ways to boost your mood

Psychologists say that our mood is completely dependent on our thinking. They advise to look at the world positively and ignore all negative factors. After all, only a person himself can create such conditions for himself to feel happy. The famous ancient philosopher Spinoza adhered to the same opinion, he said: "If you want life to smile at you, first give it your good mood." But are there still other ways to boost your mood?

1. Talk. If you are sad, never be alone with your thoughts, this will only make your condition worse. Talk to a loved one, talk to him, and he will definitely help to cheer you up.
2. Cry. Let all grievances and sadness go away with tears.
3. Walk. A walk in the fresh air will certainly help you to cheer you up, it's good if it's a park or forest. Merging with nature has a positive effect on psychological condition person.
4. Creativity or hobby. It doesn't matter if a person has creative abilities, the main thing is to simply turn off consciousness and, for example, draw something, capture an interesting moment in a photo, etc. ...
5. Change. If you have longing in your soul, try, take care of your appearance, change your hairstyle or hair color, get a manicure, experiment with your image. Take some time to smile in the mirror later. Moreover, this advice is suitable not only for women, for men you can also take care of yourself to improve your mood, for example, go to the gym or the pool.
6. Relaxing treatments. Yoga helps many people to keep themselves in good shape, thanks to special exercises you will feel calm and relaxed. Meditation helps a lot, which allows a person to return vital energy. You can also go for a massage, it will calm you down and there will be no trace of sadness.
7. Sport. An energetic run or exercise will invigorate you and you will forget about all the sadness. Indeed, in healthy body a healthy mind.
8. Get rid of the excess. Tidiness in the house always helps to put thoughts in order. Do the cleaning, throw away all unnecessary things that have disturbed you for a long time. Thus, you will be distracted and all negativity will go away.
9. Music and dancing. Choose a funny song, listen to it and then you will definitely want to dance, dance and a positive attitude will return to you.
10. Sweet. As you know, thanks to the sweet in our body, endorphins are produced - the hormones of happiness. Foods that are responsible for the production of endorphins are chocolate, citrus fruits, bananas, kiwi, strawberries, almonds, oatmeal. Treat yourself to a delicious treat and you will feel energized.
11. Smile. Psychologists advise using the “forced smile” method in case of a bad mood. Stand in front of the mirror and smile at your image. From such a feigned smile, you will feel fun and relieve sadness, as if by hand.
12. Comedy viewing. To improve your mood, watch a comedy or listen to funny story... The positive energy of the heroes will definitely be transferred to you.
13. Charity. If nothing pleases you, then helping others will distract you from gloomy thoughts. You will feel that people need you, you will appreciate every moment of your life. After all, something does not inspire as much as doing good deeds.
The emotional state of a person is a lot of work on oneself. And often we hide our sadness, not realizing that this is only hurting ourselves. It is important to eliminate the sad state in time in order to avoid health consequences. Use different ways mood enhancement, experiment and share experiences. And then the world will become brighter and kinder for you.

Watch the video on how to cheer yourself up.

How to cheer yourself up? There are more and more ways to cheer yourself up every day. Scientists are separately studying the level of happiness and the factors that provide this state, so the choice is large enough, it is worth deciding how much time and resources you have, as well as where you are (it is difficult to pet your beloved dog while on a long business trip).

How to cheer yourself up quickly

With a decrease in mood, it is better to find the cause of its decline, eliminate it and carry out full-scale rehabilitation work in your own emotional sphere, but it also happens that deep and serious reasons no, but it is no longer possible to be sad, and then ways are looked for how you can cheer yourself up in the shortest possible time.

Play with animals, engage in creativity and sports, change your own appearance, wardrobe and decor in the apartment (if everything is enough, change the country), watch movies and talk with friends - any action (not necessarily cardinal and very active) affects the change in our mood ...

A great way to cheer yourself up if you are overtaken by pursuing your own hobbies, although for this you have to postpone work, boring but necessary things, or just get off the couch when it's autumn and you want your mood to improve somehow by itself. Doing something that brings pleasure, after a while you will feel a surge of positive energy, even if your hobby itself is quite energy-intensive, the main thing is not to quit at the very beginning, but to immerse yourself in the process.

There are simpler options, this includes purchases, and they should be aimed at self-indulgence and pleasure (you do not need to take a bag of potatoes and a bundle of onions - this will not add joy). You can sit in a cafe where you did not dare to go and have a cup of hot chocolate, or you can buy yourself bright yellow gloves - the main thing is that spending is not an everyday routine, but brings a feeling of celebration. Bright things and products containing endorphins are great helpers in the fight against bad mood, but you should use them with caution, otherwise you can get used to this method and it will stop working, not to mention negative impact a large amount of sweets per figure, and a large number of unnecessary purchases for a financial condition.

Try to be more often in nature or at least in the city park, walk more on foot and breathe fresh air, choosing even longer, but picturesque routes. Such contact with nature improves mood not by its sharp rise, but by gradually filling it with vitality, gives relief from the daily stress and noise that persecutes everywhere. And if such events become your habit and last at least two hours even with the absence of notifications for all kinds of gadgets, then not only the mood level will always be in order, but the entire nervous system will be more stable, which will lead to an improvement in the functioning of the whole organism.

Usually, mood decreases when stress squeezes our energy, this happens both on an emotional and physical level, and if it is not always a matter of desire to deal with your own psychology, then you can relieve physical stress at any time. To do this, it is worth discarding the critical world and yourself as important, adult and serious, and at least half an hour to do what comes to mind. You can run and jump on chairs, throw objects against the wall and smear yourself with food, scream and cry, curl up and sway, perhaps pull to beat the pillow or cry into it, run a mileage or do push-ups. Your task is to take an example from children who do not particularly restrain their physical activity, for the sake of the standards of decency accepted in society, but in advance to secure their own reputation (i.e., you do not need to roll on the floor in your own office, it is better to do this behind a closed door or in secluded corner of the park). The more varied and crazy your physical outburst is, the better, stop when you feel tired.

It would be nice to continue to listen to physical needs in a state of rest - it may start to fall asleep or wake up appetite, or maybe you want a specific product - provide this for yourself. After such a shake-up and unblocking, oppressive emotions are released and stop absorbing energy, this improves mood and a feeling of lightness, new ideas may be born or strength to implement plans may appear.

Feeding yourself with something tasty is a quick and effective way to raise your mood, because food stimulates many analyzers at once, plus even as a child we are used to getting the main pleasure through it. But you should be careful with this method and use it rarely and in extreme cases, since the magnitude of the problem food addiction today they have spread all over the world, and the main reason for its appearance is the seizure of stress and negative experiences. Instead of solving the problem, people eat chocolates and cakes, which boosts their mood without removing the source. It is better to take advantage of the positive and energy boost received from food and use it all to solve the problem.

If you have the Internet at hand, you can find funny videos or funny songs there. Watching the first ones that make you laugh will quickly knock down the program of sadness, and listening to cheerful and dynamic music raises your mood by influencing the subconscious and setting the necessary rhythm. You can go for a relaxing procedure (massage, pool or spa), and if this is not possible while sitting at work, then no one bothers to plan yourself a wonderful weekend that includes these moments (the very planning of pleasant things raises your mood, but, as you know, waiting is more pleasant than a holiday ).

How to cheer yourself up at home

How to cheer yourself up if you are tired of everything, you sit at home and are not going to go anywhere, and the main advice that you get is that you need to go out to chat with people and have fun in a noisy company is not an insoluble problem. Everyone is different, and what works for extroverts will make introverts even more depressed. Improving the mood at home has many advantages over going out in public, which in their manifestation boil down to one of the main ones - they don't see you, which means they don't judge you and don't have to follow your movements and facial expressions, but you can behave as you like, even if it's silly, even if funny.

Dancing has always been considered a therapy for the blues, but at home you can truly indulge in this process, not caring about the correctness of movements and the opinions of others, but simply plunging into the rhythm and splashing out what is in your soul. An excellent option is to revise the wardrobe, just not flipping through the tremples in the closet, but high-quality sorting of things, with each fitting, drawing up new combinations, and checking the quality. Perhaps the time has come to change the image, and put up half of the items for sale at a symbolic price, or remake them into more stylish ones, adding details. In addition to your wardrobe, you can change your appearance - experiment with new makeup, try on new hairstyles (it is better with the help of online programs, and not by cutting your bangs yourself). All this activity will not only help to establish a more adequate expression of your personality, but is also a creativity that improves your mood.

By the way, creativity can be used in any form, being both a professional and holding a brush for the first time. You can draw, simply with strokes of paint, expressing your own, or you can prepare hand-made gifts for friends for a holiday (it will be postcards or a video edited from joint photos, again, it does not matter, the main thing is that you create it yourself, bringing a piece of your soul there).

Only at home can you afford to spend an evening in a bath with aroma oils (read and choose antidepressant ones) with pleasant music, dim lights. Add to this a glass of delicious wine or reading your favorite book of your choice. Or you can wrap yourself in your favorite blanket and watch your favorite TV series or a new movie, wash it all down with hot chocolate, gradually falling asleep. Getting yourself a day of enough relaxation and getting a good night's sleep helps to restore mood, which depends on the overall energy level in the body.

If you have pets at home, then spending time with them will give you a lot of joy, especially if there was no opportunity for this before. In general, being at home and doing household chores increases a sense of security and comfort, which affects mood. That is why, it would seem, not a very joyful activity in the form of general cleaning, as a result, gives an increase in mood, when all things are in their places, and the old and spoiled are thrown out, a feeling of freedom appears. Moreover, there is a version that when a person puts things in order in the outer space, his psyche puts things in order inside, using the analogies of cleaning and sorting, prioritizing and searching for new opportunities. So don't be surprised if, after cleaning, you come up with solutions to many of the problems you've been struggling with for months.

How to cheer yourself up at work

It's cool if you go to work in a great mood and with the expectation of wonderful events, but not everyone is so lucky. Someone has not been on vacation for a long time, someone is killed by the monotony of days and the dullness of the office, someone is simply bored - there are a lot of reasons for a decrease in mood at work in addition to the working moments themselves, and when strained relations with the team and bosses are added, you have to work beyond the norm , then here and to depression is not far away.

First, carefully assess the state of your workplace - remove all unnecessary things, spend time organizing things and files, take care of the ergonomics of the space. Such cleaning helps to quickly find everything and not freak out because of unnecessary things, in addition, a decent look of the workplace makes the work itself more enjoyable. Facilitate your day with planning, write down the upcoming tasks and put a checkmark next to the completed ones - it really shows that you are not in an unshakable routine, but still the process is moving. By the way, you need to move yourself, so it's better to go out for lunch than to eat your sandwich, staring at the screen and finishing the presentation. The breaks should be of high quality - to see the sun, buy something on the way, drink coffee in the nearest park is not a big problem, but it improves your mood.

To make it easier for yourself to stay in the workplace, it is worth finding sources of recharge, and if they are not there where you are, then you will have to take in remote places. It's easy to arrange with a little restructuring of the small breaks. Let it be a smoke break, but now during it you do not need to stare at the gray wall, thinking that there are still four hours of torture left, at this time you can call other people (friends who instill in you a positive, acquaintances about whom you have not heard anything for a long time , loved one or best friend). Such conversations distract from the workload and bring fresh streams of information, and with these people you can laugh or even gloat over the work moments. In addition to telephone conversations, the same can be done via the Internet, and even planning a weekend or choosing purchases - the main thing to watch for is that this behavior is unloading and does not constitute the main part of the working time, otherwise you can get a lot of problems. Spending short pauses of breaks not on clarifying relations with colleagues and gossip, but on optimizing your leisure time, you free up most of it for pleasant activities (if you have already made an order in the online store, you saved half the day off, and if you ordered pizza, then taking care of their evening, planning the weekend brings joy in the process of preparation itself).

And also, so that the mood at work does not fall to the plinth, take care of your condition not only at work, but also before and after it. Before a work day, it is good to relieve unnecessary stress in the gym or on a run by rebuffing an impudent fellow traveler, instead of keeping silent or breaking down on colleagues. After work, it would be great to visit the pool, spend this evening in silence or in a pleasant company. The main thing is to provide a few hours when you can take care of yourself and minimize the consequences of the work day, then the next will be easier.

How to cheer yourself up if everything is bad

When problems do not end, small troubles begin to freak out, because they happen continuously, the blues last not the first month, thoughts about antidepressants or the possibility of drowning grief in alcohol and drugs come, but there are simpler and more useful ways to cheer yourself up, if all tired of it. You can start with what accompanies us every day - with food. You can support the nervous system by adding mint and chamomile to tea, which will soothe and take care of nervous system... When it comes to food, you should stop eating just about anything - find interesting recipes, preferably from various national cuisines and cook yourself a tasty treat. The whole process from choosing food to serving the table correctly is comparable to a meditative process, and many smells, tastes and colors will nourish your sensory sphere. In principle, switching attention from mental activity the sense of touch very quickly and qualitatively raises the mood, so massage and various wraps, masks and simple fingering of croup will help.

If all is bad, rest will help to cheer you up, which will meet your needs. If present severe lack of sleep, turn off all gadgets, disappear from sight, stock up on food and sleep all weekend. If life resembles a run in a wheel, then you will get out somewhere for the weekend, better for anything than for an hour - the maximum change of scenery will return the feeling of life.

Make a list of your own desires and goals, determine the ways to achieve them, and start acting. Lack of movement paralyzes emotional sphere worse than fear. Start to move like to own desires and physical - sport, in its pleasant form, is an excellent antidepressant, and warm-ups in the middle of the day help the flexibility of not only joints, but also thinking. During physical activity, the hormone of joy is produced, and if you do the exercises regularly, then changes in your own emotional state will become noticeable in a couple of days. If it doesn't work out with regular sports, then make obligatory walks or hiking trips in your schedule.

How to cheer yourself up every day

The good mood of each day comes from the way our morning went. And if this is a day of the trip, then even getting up at five in the morning is joyful and beautiful, and if the weather is dull outside the window, the state is pre-painful, and at work again an emergency, it will be problematic to get yourself out of bed, and all actions are accompanied by dissatisfied muttering.

In order for the mood to be cool every day, you need to take care of its good start: set the alarm a little earlier, so that you have time to unwind, and instead of the “alarm clock” inscription on your phone, you can put some kind of encouraging or amusing phrase. Set aside twenty minutes at the beginning of each day for calm and relaxed thoughts.

The morning is the most the right time for dreams and making plans, for light meditations and sending positive wishes to loved ones - use it for pleasing things, and not for frantically running around the apartment in search of keys (even if you have to get up a little earlier). Everything that is found negative on the way can be written down on a separate piece of paper. Those. it’s not such a terrible world turned off the water, burned eggs and broke the heel, and it’s you collecting minor troubles that accompany the morning. Turn it into a game, at the end of which, for example, when you get to work, you can fold an airplane out of a piece of paper and launch it into the air.

Make sure your every day is filled with physical activity, change of scenery and delicious food. These things can be combined, for example, eating lunch in different places or jogging on different routes. Make sure that not only your body, but also your brain does not remain hungry: new knowledge and acquaintances, places and movies are a source of spiritual pleasure, in the absence of which no antidepressants will help.

And you can also introduce the practice of fulfilling one desire every day or committing a bright and pleasing act. If it so happens that today there are no desires of your own, then fulfill others - the joy of those around you returns with even greater joy of your own.

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- Causes of moodiness
- How to cheer up? Psychological advice
— 7 simple tips that will improve your state of mind 100%
- How to raise your spirits in 10 minutes?
- 2 non-standard ways to wake up your emotions
- Conclusion

In the life of every person there are moments that we call a bad mood. This state is unsettling and can darken any long-awaited holiday or event. There is apathy for what is happening, a feeling of anxiety and emotional instability.

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Psychotherapists talk about simple ways to always be in a good mood. There are several practical advice helping to be optimistic and not allowing bad thoughts and situations ruin the day.

1) Music.
Listen to the music you like. Psychologists also recommend singing along whenever possible. When melancholy has settled in your soul, feel free to chase it with the help of your favorite melody in your headphones.

2) Dance.
This can be a continuation of the first point. This will give you positive energy for the whole day. The basic rule is to actively move.

3) Get out.
Bad mood often comes from a mess. Minimal tidying will help to quickly fix the situation. Make it a rule to start your day by cleaning your desk. You will feel that the neatly folded items will greatly enhance your mood. If you are at home, make yourself comfortable in your home. General cleaning and bed linen will also help to create comfort and thereby improve mood. Take a few minutes a day for this. In this way, you are distracted from bad thoughts.

4) Correct attitude.
Whatever happens, always remain optimistic. In any situation, set yourself up for a positive outcome. Confirm to yourself that everything will be fine - and you can easily overcome the difficulties that arise. When you go to a meeting, always think of a positive outcome. There is an expression among the people: "Human thought is material." Therefore, by remaining an optimist, you will always be able to solve emerging problems with ease.

5) Talk about the problem.
Talk about your concerns with your friend, mom, or relative. Even just saying it out loud already brings significant relief and lifts the spirits.

6) Treat yourself to joy.
Do what you love. Take a couple of minutes of your favorite game, watch your favorite movie in the cinema or at home, read a book by your favorite author.

7) Make a promise to yourself.
Promise to be optimistic and ignore minor issues. You can always fight back a bad mood. It is possible to become a person with a good and positive attitude, and everyone can do it.

8) Contrast shower.
This is a physiological way to create a good mood for yourself. When a person is doused with hot and cold water alternately, the tension goes away.

9) Sleep.
Bad mood often arises from banal fatigue. Therefore, put all your business aside and rest.

Here are some tips to help you get rid of bad moods, restore optimism, balance, composure, and enjoy life.

Council number 1... Remember that you can improve your mood.
One of the most effective ways to improve your mood is to always remember that you yourself are able to do it. In fact, changing your mood is much easier than you think, and this is a great reason to be optimistic.

Council number 2. Identify the causes of your mood decline
Do not assume that trying to pretend you are not angry, or envious, or humiliated is a sign of emotional intelligence. In fact, it does not benefit others and hurts you.

Council number 3. Minimize damage
Anyone who falls under the hot hand can suffer from your bad mood. But you know why you feel annoyed, so don’t take it easy on others. A dog should not bite a cat just because a person has kicked it.

Council number 4. Remember, you are not your bad mood.
Sometimes, under the influence of strong emotions, people act contrary to all of their core values ​​and beliefs.

One can come to the conclusion that during vivid manifestations of emotions a person shows his true face, but this is far from the case. After all, anger, fear or despondency are just temporary disturbers of your consciousness, which you can learn to control. To do this, you always need to remember who you really are, and maintain composure in any situation.

Council number 5. Change your face to change your mood.
We experience different emotions when communicating with others. One of the means of their expression is facial expressions - we can frown, frown, smile, etc. We quite rightly believe that when we are happy, we look happy and when we are sad, our face takes on a sad expression. The researchers found that facial expressions also work the other way.

Studies have shown that these changes cause blood flow not only to the face, but also to our brain. We move our eyebrows when we want to concentrate, and this causes blood to flow from the face to the brain (perhaps this is what helps us focus better). Changes in facial expressions affect your brain temperature, which is key to understanding why adopting a particular expression can make you feel better or worse.

The metabolic activity of our brain produces so much heat that it needs constant cooling. The air entering through the nostrils helps to lower the temperature of the brain, and when it cools, you feel better.

When we frown, the nostrils narrow, which leads to heating of the brain (it has been experimentally found that when we wrinkle the nose for just 30 seconds, the brain temperature rises fivefold, causing a deterioration in well-being).

At the same time, a smile, even an insincere smile, for a short time provides an average increase in the volume of air passing through the nose by 29 milliliters, and this pleasantly cools the brain.



That is, we can short-circuit bad moods by deliberately changing our facial expressions. So you can smile or retire to quietly say "E" until the mood rises - your brain will be grateful to you for that.

Council number 6. Improve your mood by walking in nature.
When your mood gets worse, it tries to subdue all your actions. If you do not resist this, the brain will cease to obey you, and you will not be able to overcome depression. In order to get rid of the effect of the "emotional brain", you can do crossword puzzles in order to activate the "thinking brain", or even better - go for a walk. It has been proven that exercise is much better at helping to get rid of a depressive state than drug treatment.

You can go for a walk (or even a jog if you are healthy enough) and, if possible, get out into nature. Recent studies have shown that spending time and exercising in natural conditions- even in city parks and gardens - incredibly beneficial for promoting mental health, including boosting mood quickly and even improving immune functions... Conclusion: go outside and move!

Council number 7. Relax.
A bad mood requires maintaining tension and focusing exclusively on negative feelings. Do the opposite! Make it a goal to relax and focus on other thoughts and images that are outside the narrow confines of your mood.

- How to raise your spirits in 10 minutes?

Of course, a glass of champagne, a delicious chocolate bar and watching your favorite comedy under a warm blanket is a proven method. But, unfortunately, (or fortunately?) We cannot always use it.

In any case, alcohol is definitely not suitable for raising the mood at work, but there is generally a shortage of blankets in the office. Fortunately for us, there are other ways to cheer yourself up without leaving the checkout, so to speak.

To begin with, we create a "joyful background" in the workplace (and such, imagine, perhaps). This will help us Fresh air from a half-open window, invigorating aromas and cheerful music. If there is an opportunity to "sing along" and "dance" - great, this is generally "what the doctor ordered."

Citrus is the best choice for raising the mood. If an orange, tangerine or grapefruit "accidentally" is at hand, cut it thinner (just do not burst it right away, let it lie on a plate for a little bit - let it saturate the whole room with positive). If you haven't stocked up on citrus, coffee is fine.

Massage your head. To do this, it is best to use a "massage comb" (in the absence of a regular one will also work). Comb for 2-3 minutes in front of the mirror. At the same time, try to keep your back straight, straighten your shoulders and smile at yourself, your beloved, from the heart.

Gently massaging your ears and fingers is another proven mood boost. Twist them in different sides(not ears, fingers!), rub your palms vigorously, then massage the biologically active points (on the temples, between the eyebrows, at the wings of the nose).

Greatly helps to raise the mood "scratching" the hands from the wrist to the elbow. Yes, don't laugh. Although, what I'm saying is - LAUGH, of course! Read anecdotes, look at funny photos of animals, video jokes ... In a few minutes there will be no trace of your bad mood!

- 2 non-standard ways to wake up your emotions

1) "Turn on" the sense of smell.
You have probably noticed more than once that the smell of your favorite flowers or cut grass brings to life pleasant memories, brings you back to those days when you were happy. And the mood improves instantly! This is not at all an accident: the region of the brain responsible for the sense of smell is one of the most ancient, therefore the memories "fixed" by smells are the most stable.

It is no coincidence that today aromatherapy has gained such great popularity - the effect on the body with the help essential oils... Find the scent that suits you and you can cheer yourself up at any time.

2) Control the color.
Since ancient times, different peoples have used color as part of symbolism during religious or state rites. However, its true meaning for the human psyche was discovered only in the 50s of the last century by the Swiss scientist Max Luscher. He expressed the opinion that each of the colors symbolizes a certain psychological need or inclination.

Therefore, color preferences characterize a person perfectly. There is also a feedback: by betting on this or that shade, we can influence our inner world. Keep this in mind when choosing clothes or furnishings.

- Conclusion

A person's mood can change several times in one day. Unfortunately, for most people, it is very rare and it drops instantly, even because of an insignificant trifle. However, not all is lost, and there are proven ways to help you cheer yourself up without putting in too much effort.

For example, you just need to stretch your lips in a smile and keep it on your face for 5 minutes. You yourself will not notice how you will feel much better. And this is just one of the most simple ways influence your inner state. All in your hands. Go for it!

The material was prepared by Dilyara specially for the site