How to deal with bad mood performance. Proper activity planning

We recognize a person in a good mood by a sincere smile, by eyes with a lively twinkle, as well as by a serene and joyful expression on his face. Being around him is warm and cozy.

Such a person overcomes any obstacles with ease, he works efficiently and with pleasure, and if he makes a mistake, then usually he is forgiven. No "sores" cling to him. Everyone is happy to see him, and he is always surrounded by friends.

It is very difficult to hide, because it begins to be guessed both by the intonation of the voice, and by the gait, and by the stoop. There is an internal closeness and irritability.

And since our mood can be transmitted from one person to another, infecting others with it, it is simply necessary to fight our bad mood.

Let yourself be a little lazy

Very often, a bad mood arises from fatigue and overload. Take a break, rest and rejuvenate. Send your head on vacation. Don't think about problems, don't think about goals, just enjoy silence, a good book, or solitude. Allow yourself to focus on own emotions to make the most of them. Have pity on yourself, stay in this state, support yourself with support, and you will definitely have the strength to move forward. Usually the stage of tearful self-pity is replaced by the intention to change something and take action.

Allow yourself to be yourself

A child is born without masks and complexes - open to this world. And as they grow older, a person acquires a set of selected masks for all occasions in life. We need them to protect our inner world from the invasion of others. We are afraid of being misunderstood and funny in the eyes of others. But not being yourself, pretending to be someone else is hard, and this can cause a bad mood. It is important to learn to be yourself, to find yourself internally, to be honest with yourself, and also not to be fake and not to cheat with people around you, and to have the courage to remain sincere.

Find out the cause of your bad mood

To do this, carry out difficult psychological and even thoughtful work to study your emotional state. It is important to understand and eliminate mental discomfort and anxiety! Examine your emotions carefully. After all, often a bad mood is an indicator that you don’t like something in your life. Maybe you have some unfinished tasks. Often it is they who put pressure on us, as a result of which we are in a bad mood.

It is possible that your bad mood is not connected with anything serious. And it arose, for example, because someone stepped on your foot in the transport or looked at you unfriendly. In this case, you can try to help yourself easily by taking a relaxing bath or eating a chocolate bar. But if sadness and lack of mood visit you very often, and at the same time suddenly and for no reason, then it is very important to find its source so that it does not turn into depression, which will be much more difficult to cope with. In addition, a negative mood is a heavy burden, both for its owner and for his family and friends.

Find a new area for self-realization

Mood can also be influenced by our subconscious emotional assessment of the circumstances that are developing for us. this moment time. Therefore, improving mood often depends on personal successful self-realization. We feel fulfilled only when needed and in demand. All people subconsciously desire this, even if they do not suspect it. In his theory, the American scientist Abraham Maslow regards self-realization as the highest human need. Nothing can make a person happy like self-realization. And in its absence, we feel inner emptiness and lack of meaning in life. At the same time, interestingly, the realization of one's potential is not connected with the availability of money and even with their quantity.

Self-realization is a development that continues throughout a person's life. And if what you do does not give you pleasure, then after work you often feel causeless fatigue, as well as a lack of mood. And if you have no desire to improve your knowledge in the type of activity you have chosen, then most likely you are not busy with your own business. And you should think about finding your true purpose and listen to yourself.

For a person who has found his way, work will be accompanied by a feeling of optimism, enthusiasm, joy and good mood. And from a heavy burden, your work will turn into a creative, super interesting, exciting activity. Therefore, self-realization is something worth thinking about and worth striving for. Moreover, it is not at all necessary to radically and immediately change the scope of your activity. To begin with, you can just think about where you can still realize yourself?

Set new goals

Very often, a negative mood and loss of joy in life occurs when all previous goals have been achieved, and new ones have not formed. Or the previously set plans did not come true, as a result of which, disappointment arose. In these cases, as well as simply to raise vitality, it is very effective to find new or transform and modify old goals. It is important that the real true goal can develop, grow, together with a person. Even if it is close to being achieved, it can be made more difficult by increasing the demands on yourself.

You can also change the unfulfilled goal, while taking into account the mistakes made, look at them from a new, previously inaccessible angle. The main thing, at the same time, is to feel inspiration, motivation and fullness of strength to achieve the goal. As a result, our life will again be rich, bright, conscious and meaningful. And along with this, of course, the mood will improve.

In conclusion, I would like to draw attention to the fact that you should not evaluate a bad mood that suddenly came to you, only as negative emotion. Maybe it's just the need to slow down your fast pace of life, look around and think and ask yourself the question: am I going in the right direction? Have I lost my way? Am I living my life? What needs to be changed? It is important to think in order to take action and transform your life for the better.

Mood video: Sherlock - Mind Halls

The series "Sherlock" under the group "Degrees".

It is not so difficult to understand why cheerfulness suddenly changed to complete apathy. Our life is a little like a flat road, constantly pleasing with excellent weather. Sadly, there will always be someone or something that will spoil our mood.

It could be:

communication with an unpleasant person;
poor health (both associated with the disease and caused by a sedentary lifestyle);
failures at work or in personal life;
approaching a birthday, especially at an older age, when the mind involuntarily tries to evaluate the past year;
and much more.

In addition, most women experience bouts of ill health before and during their periods; this state also affects the mood not the most in the best way. What can we say about pregnancy, which simply beats all records for bouts of longing and bad forebodings!

What to do if everything is bad

To fight with bad mood it is quite possible, although this task sometimes seems impossible precisely because it strikes our main weapon in this battle - creativity and the desire to do something.

There are many ways to improve your mood. Many of them are so simple that most people don't even think about them; others, on the contrary, involve long-term work on oneself, self-improvement and correction of one's own bad habits.

However, there are several simple rules which are better to adhere to in the fight against apathy:

You don't need to use medication. Pills are the last resort, which should be resorted to only in exceptional cases. And you can take them only as directed by a doctor, after consultation in a neuropsychiatric clinic. Otherwise, there is a risk of damaging your health; while there is no guarantee that a bad mood will leave you, medicines still do not give.
A glass of expensive wine is a good relaxant; this is right for those cases when you need to relax, come in a great mood. However, you should not fight depression with alcohol: there is a fairly high risk of becoming addicted to the "green snake".
Do not give up. Activity is your main ally. As soon as you sat on the couch and began to feel sorry for yourself, you can consider that you have lost one more round. Do at least something, do not give yourself time for reflection and dull thoughts.

Our mental state is closely related to our physical state. Whatever real reasons apathy, it is caused by a decrease in the level of " happiness hormones- serotonin, dopamine and endorphins. You can increase their content in different ways.

delicious food

Many foods contain substances that improve our mood and help us feel energized. First of all it is:

chocolate;
coffee;
seaweed;
hot and hot peppers;
nuts;
meat and fish;
citrus fruits, especially oranges and tangerines;
and, oddly enough, celery. Of course, celery coffee doesn't taste as good as chocolate; but the soup with celery has simply miraculous properties.

However, you can just eat something tasty. Why not delight your taste buds? This will most favorably affect your well-being.

Activity

Forget about lying on the couch and feeling sorry for yourself! Move. Make your body work, energize it. It doesn't matter which method you choose: sports, outdoor games, swimming, dancing. All this helps to fight apathy and fills the body with energy. Do not be afraid to get a little tired - a pleasant tension in the muscles will cause psychological relief, and you will quickly feel how the bad mood goes away.

Walking is especially useful in such cases. They not only saturate the blood with oxygen; they also drive away dull thoughts and allow you to feel the pleasure of life.

But there are a few rules:

You need to go fast. Leave a leisurely step for a romantic walk. go with maximum speed, which allows you to your health, but in any case do not break into a run. As soon as you feel tired, stop and rest a little, and then start moving again.
Don't think anything bad. Difficult requirement, yes. But extremely important. Great help in such cases, music and headphones.
Don't set yourself a specific goal. Go where your eyes look. Or, if you find it difficult to force yourself to "waste time without meaning", assign a remote address as the endpoint. During the day, it could be a shop or salon on the other side of the city; and at night, you can simply set yourself the task of going around the whole area in a circle!

A curious fact speaks in favor of hiking: a few kilometers walked at a fast pace before menstruation almost completely removes the discomfort in the lower abdomen. And, of course, such activity helps to get rid of extra pounds.

In addition, all types of activities that provoke the release of adrenaline into the blood help fight depression. Buy a ticket for roller coaster, skydive, or just go for a bike ride. Better yet, learn something new. active view a holiday that will energize you.

Onward to change!

It's hard to believe - but psychologists call the monotony of life as the main reason for a bad mood. Vivid impressions make us feel excited, and it generously saturates the blood " hormones of joy". That is why, in order to cheer up, sometimes it is enough to bring a little novelty into your existence.

It can be a trip to the hairdresser or spa, cosmetic repairs, a new manicure and, of course, shopping. Statistics show that going to the store, even if you are not going to buy anything big, drives away apathy and helps you look at the world from a more positive angle. But be careful: any item bought in this condition can later remind you of a bad period in your life. Therefore, be prepared, in which case, without pity, throw all the rubbish bought during the depression into the garbage chute!

However, this advice applies not only to things. Train yourself to part with what has already become obsolete and has no real value for you:

phone numbers you don't call;
relationships that weigh on you;
notebooks, names and birthdays in which you don’t even remember;
jokes that you are tired of laughing at;
activities that are no longer enjoyable.

All this binds us to the past and prevents us from enjoying life.

laugh

It's a paradox - but a bad mood is afraid of laughter. The muscles of our face “remember” emotions, and, folding into a smile, give a command about fun to the brain. Of course, joy will not appear immediately. But this only means that a massive attack on depression must be carried out.

Have a little holiday for yourself. Don't have to wait round date. You can always find a reason to party: it can be the anniversary of the first date, the victory of the husband's favorite team in the championship, or even the birthday of a pet. Invite your friends, turn on the music, and soon you will feel like you are starting to have real fun.

How to prevent depression

There are situations when conventional methods are powerless to cheer up. In these cases, psychologists talk about depression - a long-term state of depression, apathy, self-doubt.

It is possible and necessary to fight this disaster. In the most severe cases, of course, you can not do without the help of a specialist. But usually, it is quite possible to cope with on your own. The main thing is to constantly remember that poor health and failure will not haunt us all the time.

Life goes on, even if it is difficult for us to believe that it is beautiful:

Find yourself a hobby that will, at least from time to time, take all your attention without a trace.
Don't be afraid to show your personality. We are all geniuses in this or that activity, but we often lock up our “Picasso” or “Mozart” for fear of being misunderstood. Why should you conform to other people's opinions? Start doing something that you are good at, even if your hobby is strange to others. Origami, playing the trumpet, beading or composing haiku can all help you feel like you belong. And this is the first step to recovery.
Give yourself a chance to spill bad emotions. Write down all your grievances, failures and disappointments on a large piece of paper, or even better - express it all in front of a mirror. Feel free to complain about fate from time to time!
Don't focus on yourself. Find someone who needs your help. If you don't like charity and volunteering, get a cat, aquarium fish or indoor plant. Caring for others will help break the vicious circle.

The morning sun is annoying, all objects fall out of hand, and those around, as if out of spite, do not do everything the way we would like. All these are signs of a bad mood. Usually in this state they say: "I got up on the wrong foot." But why does our vitality sometimes fall below the baseboard? And how to cope with a bad mood if it suddenly overtook you? Let's find the causes together and figure out ways to get rid of them.

Irritability and bad mood - causes

Lack of mood is an extremely insidious thing. In this state, a person not only does not want to, but also cannot do anything. Any little thing, such as the lack of the right thing in the wardrobe, a sandwich that has fallen on the floor with butter or spilled coffee, can bring to extreme irritation. What to say about the people around. If the leader comes to work in a bad mood, then, as a rule, the whole team suffers from this. But what if such a boss has a bad mood every day? In this case, conflicts will definitely not be avoided.

To learn how to cope with negativity, it is first of all important to know what mistakes lead to discouragement. There are several reasons why a person is constantly in a bad mood:

frequent falling into extremes, characteristic of resolving any conflicts. In other words, this is the inability of a person to compromise and find a middle ground in assessing the situation;
negative prediction of the future. Those. tendency to constantly expect the future only negative development events;
negative thinking. It consists in the tendency of a person to perceive information only in a negative way, completely ignoring it. positive sides;
excessive demands on yourself. Such people constantly tell themselves that they "can" or "should." Living in such rigid frameworks, they are not held in a positive way and quickly move to negative thoughts;
speculation. They consist in trying to guess the thoughts of others and what they meant. Usually such people are sure that they are right and do not check their guesses, being absolutely sure of them.

Frequent bad mood has another important reason. Daily stress and overwork almost inevitably lead to the fact that a person has problems in life, insomnia, poor health, fatigue, and as a result, a bad mood. It is possible to defeat him. The main thing is to notice in time that the negative is increasingly coming to the fore and urgently start getting rid of it.

How to deal with a bad mood?

So, you noticed that irritability began to replace a smile more and more often, people suddenly changed and began to strain with their existence alone, and the world suddenly acquired a black and white color, and positive thoughts changed bad mood. What to do? Set yourself up for positive emotions possible with the help of special exercises. Considering that our mood in life depends on external circumstances and our thoughts, we need to clear our mind of negativity and tune in a positive way. Two methods will help with this:

Repeat these exercises several times a week. A little later, you can use the method of how to get rid of a bad mood by simply closing your eyes and imagining yourself with the TV remote control again.

In addition to using these exercises, it is important to constantly work on yourself in real life. Try to increase your physical activity and spend more time in the sun, meet good friends, do all the things that have been oppressing you for a long time, and sometimes just smile at the world around you for no reason. Your positive attitude will return to you with a vengeance, and you will never again ask yourself why in the morning you were in a bad mood.

And a slice of chocolate can turn our mood upside down. This does not mean that a bad mood needs to be "jammed". But to please yourself with the food that you want now is not a crime. And extra calories can be burned by sports exercises. They will not only help you to be more fit, but also contribute to the release of endorphins - the so-called "hormones of joy." Both will improve your mood. Even a simple walk can change a lot. Don't be lazy to get outside, especially on a sunny day.

Get creative

Research carried out real British scientists showed that creative pursuits help improve mood. Drawing, music, writing - everything can help. And it does not matter at what level you have mastered each of the cases. Even if you don't know how, try to learn. Your efforts will not be in vain!

smile

Right now. Even if you feel bad, squeeze a smile out of yourself. And here we turn to a study that proved the theory of a mutual relationship between a good mood and a smile. The hypothesis was that facial expressions can change mood. Therefore, at the moment when you feel bad, remember to smile.

Do a good deed

Doing something nice for someone else will make you feel much better. Therefore, if you still can’t make yourself happy, try to make someone else happy. Whether the deed is great or small is not so important. Even a small step can bring pleasure.

listen to music

As I write this article, Pink Floyd is playing in the background - one of my favorite bands. I listen to them not only during work, but also when I want to get a little pleasure. No one is obliged to listen to this particular group, everyone has their own preferences. But music is magical.

I will not undertake to argue what exactly happens to the brain at the moment, the sounds that are pleasant to us. But I can say that it really helps. So if you want to relax and forget about your problems for a while, turn on your favorite music and enjoy.

Don't take it out on others

We are all selfish and think of ourselves first. This is fine. But the next time you feel bad, try not to spoil the mood of others. If you feel that you are about to insult or offend another person because of your mood, it is better to leave and be alone. Later you can thank yourself for such an act.

seize the moment

Close your eyes and think of anything but a green zebra. Now tell me what are you thinking?

Our brain is so arranged that if we get hung up on something, we will continue to think about it more and more. In a situation with a bad mood, this is unacceptable. Do you feel like you only think about your sorrows? Switch to other thoughts immediately. Stop feeling sorry for yourself. Better yet, do something that can really distract you.

Breathe and clear your mind

Yes, yes, the advice is like I'm a master of oriental martial arts. But a few deep breaths really help to calm down. Consider this the simplest form. And she, as many know, is able to work miracles. Sit comfortably in a quiet and pleasant place and try not to think about anything for a few minutes. This can be a little difficult at first. :-)

Find reasons

If a bad mood rarely happens to you, there is nothing to worry about. But if this happens more often than you would like, pay attention to possible reasons. You can keep a diary to write everything in it. key events own life. And then, analyzing the records, get to the bottom of the causes of their own frustrations.

Solve the problem

The last point is the most important. If you have found the cause of your bad mood, you need to deal with it. If it's a person, talk to him. If there is a problem, try to solve it. No need to waste all thought and free time to it, but don't let it take root in your life.

“How significant are emotions and feelings!
These are the winds that blow the sails of the ship;
they sometimes drown him, but without them he cannot swim.
Voltaire.

Emotions are a special class of subjective psychological states, reflecting in the form of direct experiences, sensations of a pleasant and unpleasant attitude of a person to the world and to people, the process and results of its practical activities. A variety of manifestation of emotions is moods, affects, passions. Moods - weakly expressed emotional experiences, characterized by a significant duration and poor awareness of the causes and factors that caused them.

It happens that you wake up in the morning with the feeling that something is wrong, a bad dream, “got up on the wrong foot”, things are folded unevenly, the cat yells, the apartment is not cleaned. Well, where can a good mood come from? Scientists decided to study this phenomenon, which so poisons the lives of many people, and came to amazing conclusions. It turned out that, contrary to popular belief, women are more boring and grouchy than men. True, this pattern is observed only in the morning, in the first few hours after waking up. According to the study, 13% of women and 10% of men are in a bad mood during the first four hours of the morning. According to scientists, this is due to the fact that, in general, men are less likely than women to suffer from sleep disorders, and therefore get better sleep.

At the same time, most of those who hate the whole world in the morning blame poor night sleep (40%), stress and depression (24%) for this. Some are prevented from getting enough sleep by pains in the back, which have been strained during the day, or by the snoring of a loved one, sleeping peacefully nearby. It is not surprising that representatives of different sexes prefer to relax before going to bed in different ways. Men believe that a glass or two helps a healthy sound sleep strong drink, and the beautiful half of humanity relieves the stress accumulated during the day with the help of a good book or a hot bath.

What's going on inside?
And a hurricane is raging inside: either longing will rush, then anger, then resentment. It was as if someone had brought together all the experiences at once, mixed them up, and poured them into the soul, like a chaotic cocktail. Where did this state come from? There are two options: outside or inside. If an unpleasant state is brought in from outside, then most likely it is due to some objective circumstances: a minor quarrel, about which you, in principle, are not particularly worried. And yet it happened internal conflict: I want to be loved, but I hurt it, and - now they don’t love me. Relationships that are meaningful to you have been lost. Outwardly, it seems like nothing serious has happened, but in inner world something worries and it is connected with objective circumstances. Another case where a bad mood is associated with life circumstances: loss of a job, illness of a child, negative assessment in an exam, etc. There is a way out: if we cannot change the situation, then I must change my attitude towards this situation! If the source of my bad mood is myself (a), or external causes was not found, then you will have to deal with feelings and needs.

If no external causes are found
When we are in a bad mood, it can be difficult to immediately determine what it is all the same connected with. Thoughts are confused, and I want to get rid of the annoying state as soon as possible, and not to understand its origins. It is easy to “get rid of” a bad mood only for a while, postponing “trials”, which is called “for later”. But, if you still do not understand what the root of the problem is, the gloomy state will easily return back. As you know, for the production negative emotions answers more "emotional" right hemisphere brain, while the left is more likely to give us a positive. At the same time rational left hemisphere responsible for mental operations. And this means that inducing a positive state (or improving mood) will help mental activity. A bad mood, of unknown origin, may be caused by blocking needs. For example, when we wake up, we conclude that we want to eat and go to the refrigerator. On what grounds did we identify this particular need? A vague feeling in the lower abdomen? Is it really hunger? Perhaps it is fear, anxiety, unresolved issues over the past day - which we quickly block with food? Yes, we ate, created the appearance of a satisfied need, but this is only an appearance, and real situation affairs otherwise. This is how we communicate with our body: it is one thing for us, and we another for it. Here it is important to listen to yourself and ask yourself: “What do I really want?”

What can help you deal with a bad mood?

Mental activity is an excellent cure for bad mood. It will be helpful to read Mind games. What is important is not just the process of reading or playing, but thoughtfulness.
Water will help relieve fatigue and irritation. After a tiring day, a salt bath or a contrast shower will help you relax. Water is an excellent remedy for negative emotions, and regular water procedures in the pool - a good prevention of bad mood.
Dancing classes will help you make new friends, learn to control your body, master new motor skills, get rid of excess weight, and most importantly - active classes will cheer you up.
Take care of yourself. Physical exercise great effect on your mood. Many studies have shown that endorphins and serotonins (pleasure hormones released during physical activity) positively affect the mood of a person. Going to the gym will not only allow the body to get the right substances, but also help you relax and distract from troubles.
Creation. All negative energy it is better to transform it into beautiful, and if beautiful does not work out, then at least - into funny! You can take a large sheet of paper, paints, pencils, etc., and draw your bad mood in all its versatility, and then transform, change the drawing, do something with your bad mood (for example, put a dog on it, hide it in a bag, decorate flowers). Thus, by performing actions on paper, you, firstly, release the negative, and secondly, transform it into what you want.
Arrange a meeting with friends. Just don't make phone calls complaining about hard life. This will only aggravate your condition. It is better to organize a fun party, and not talk about your problems at all. You should not communicate at this moment with those who themselves do not mind whining. Cheerful unobtrusive communication will help to distract, and, perhaps, completely dispel sadness. Social contacts can solve any problem, including a bad mood.
Routine work is best left for later: now it will only cause irritation. It is better to do something active (house cleaning, active sport). Move more. Physical activity speeds up the metabolic processes in the body. Add to physical activity and exposure to the sun, and you will feel your mood improve.
Go to the cinema or theater for a comedy. In the hall where everyone is full positive emotions, the infection process takes place, thus the state of the majority is transferred to you. Visit an exhibition, a museum, a cinema, a shop.
Do a good deed. By selflessly doing something useful for other people, we begin to feel better, and our mood improves.
Smile. If you can overcome yourself and smile even when you are in a bad mood, you will already turn the tide for the better. And a smile can be used daily as a prevention against a bad mood.
11. Do something! Don't wait for everything to change by itself! Everything depends only on you!

If everything listed above has been tried and nothing has helped, then it may be worth going through a course of psychotherapy, which will help not only get rid of a bad mood, but also get to know yourself better.

You can even get a kind of buzz, sitting at home, sorting through dull thoughts, and noah about how bad everything is. But, being constantly in a bad mood, you run the risk, as if doing nothing, to ruin relationships with loved ones. Besides, a sad person - uninteresting person. In the eyes of a bore there is not that tempting spark that attracts. Pledge Have a good mood- activity, in which direction you would not direct it. Some people think that being happy in our world is a selfish goal. Against, happy man more useful to society, as he is more open, friendly, responsive and ready to help others. In general, by helping yourself, you help other people.

Bursts of depression and bad mood are thunderstorms that arise in our psyche in the same way as in nature. They arise, but always pass... But the main thing is not a thunderstorm and rain, but the sun, freshness and purity, which will come later if we do not let the elements confuse us.
Good luck and don't be sad!