3 Tips for Improving your Mood During a Pandemic…
Somehow we have made it through nearly 10 months of the COVID-19 pandemic. So many of us are living in fear of the unknown, wondering if we are healthy or if our loved ones are safe. Globally we are experiencing collective grief and trauma. Although there is no way to predict the future, we can attempt to prepare…
Before we discuss tips on coping to improve mood, it is necessary to point out that irritability, sadness, fury, and every emotion in between is GOOD. Yes, you read that right. All too often our emotional experiences are invalidated by others, both unintentionally and intentionally. Western culture often competes and compares. Have you attempted to communicate your feelings and someone responds immediately with “well that’s nothing compared to what has happened to me, let me tell you what I just went through!”. The reality is that even the most empathetic of people make these mistakes.
So, what can we do when it seems like everyone around us (including yourself) is moody, stressed, and tuned out? We can tune in to these 3 tips below.
Positive Self Talk
It seems like we hear this all the time but rarely do we go into detail of how to actually practice this. Positive self talk is something that sounds so simple, almost shallow, but not practicing it can be detrimental to your mood. AKA a mood killer. Personally, I try to use positive self talk any time I feel like I am close to losing my calm, especially if I find my thoughts are based in anger towards myself or others.
What it looks like: take a brief moment to collect your thoughts. Do they sound something like this: “I’m no good, worthless. I’m going to lose/fail. There is no way things can change!” are they rooted in your fears and insecurities? If they are not pleasant, then that is a good time to extend compassion. Similar to speaking to a cherished friend, practice sharing words of kindness and meaning to yourself. This proactive shift in thinking will impact your mood in the long run.
“Reminder: what you are feeling is valid and acceptable. Feelings are not permanent. ”
2. Healthy Routine
There may be restrictions on where you can go and who you can see, however we have the ability to assess our daily needs and create a routine that improves our emotional well being. The key word here is healthy. Establishing a routine in a time of crisis can aid in your ability to enjoy the little things. However, establishing a routine that is built off of unhealthy behaviors or dangerous coping strategies such as increased alcohol consumption or drug use, risky behaviors, or self harm and isolation. This can cause long lasting effects on your brain and body, making it easier to feel down.
This may mean making changes in your daily behaviors that are ineffective, distracting, or even dangerous to your health. For the purpose of improving mood, let’s focus on practicing a routine that works for you, rather than focusing on drastic change (We can explore goal setting and behavior modification another day!)
Take a few minutes to write down bits of your day that are important to you. Keep a list on your phone or somewhere visible, so that you are reminded of small parts of your day that bring joy.
3. Boundaries
This will not be the last time we explore how having boundaries can be extremely important in improving your mood. Boundaries are crucial for all ages to grasp an understanding on. In order to experience healthy relationships with ourselves and others we need to have an understanding of our limits and expectations.
Sometimes setting boundaries is difficult to understand or seems impossible to actually execute. Boundaries exist in nearly all aspect of our life. We have social, physical, professional, emotional, and sexual boundaries. To help improve your mood, identify where negative or problematic feelings are being triggered. Assess if you need time away, clarification, or cease the relationship all together.
Remember your feelings are valid and feelings are a form of communication. You got this.
Legal Disclaimer- This article is intended to provide ideas and opinions on mental health matters. This article does not serve as mental health treatment or clinical recommendations.