Strategies for Sad Days
Author: Phoebe Hutchison
Turn Your Sad Days Around Fast!
(C) 2015 Phoebe Hutchison
All of us have sad days, but if we are not careful, these can turn into sad weeks. We need to do all we can to help ourselves cope during these times. Following are ten steps to help you bounce back from your sad days and become happy and powerful again.
1. Put Yourself First
Are you a busy parent, running around after your children and/or partner, ensuring everyone is happy, while neglecting your needs? Are you working tirelessly, to earn more money, yet isolating yourself, and giving up on your hobbies? Many are putting others first, thinking this is unselfish. However, this is the fast track to frustration, anger, and resentment, especially on challenging days. Happy and successful parents, partners, and workers, ensure they have a balanced life, including fun pursuits, socializing, rest, and work. Be kind to yourself by doing what makes you happy every day. It is your life...so do not put yourself last. What do you feel like doing right now?
2. Be Grateful
Although it is hard to look at the wonderful things in life when you are feeling down, it is necessary. List the things you are grateful for, and watch your mood change fast; it is all about transforming your mindset. Make it your new habit to list five things you are grateful for, every day, from small to large. By the law of attraction, you will attract more good into your life, improve your circumstances, and opportunities, when you spend the majority of your time focused on the positive. Have you made your ‘grateful list’ today?
3. Plan Fun Moments
It is essential to remain focused on the present moment, but if your life is currently challenging, traumatic, or filled with grief, you may need a break from this moment by creating wonderful future moments. You could plan a family holiday, weekend away, romantic dinner, or night out to a concert. Be kind to your future self and plan exciting adventures, fun days, and opportunities to create wonderful memories. What wonderful experiences are you currently looking forward to?
4. Change your Thoughts to Positive
Are many of your thoughts negative? Automatic thoughts are commonly triggered by belief systems in your subconscious about yourself, circumstances and relationships. These core beliefs may be negative, causing your thoughts to be. Be prepared to listen to your thoughts and argue with yourself. Does this thought need challenging? Am I jumping to conclusion? Is this black and white thinking? (i.e. Something is either all wrong or all right)? Negative thinking is simply a habit. Think of your mind as a television remote control, and then keep switching from the negative thoughts channel to the positive thoughts channel. You may use self-affirming statements such as: I will feel better tomorrow. This situation is temporary. By using thought swapping strategies, and self-affirming statements, you positively influence your thoughts, core beliefs, and mood. You cannot stop your thoughts, but you can swap your thoughts. Have you been listening to your thoughts today?
5. Improve Brain Chemistry
Antidepressants often improve depression by changing the balance of neurotransmitters in the brain, such as serotonin and dopamine. Did you know that you can help your body improve these same neurotransmitters? Avoiding processed foods, and instead, eating whole foods such as: quality carbohydrates, proteins, fruits, vegetables, and raw nuts, is thought to increase serotonin levels, reducing your risk of depression. Exercise releases endorphins, which elevate mood, and increase your emotional resilience. Exercise often decreases the stress hormone, cortisol. High cortisol levels are believed to be a contributing factor in ill health, mood swings, weight gain, and depression. Therefore, exercise and healthy eating can assist you in the fight against depression, sickness, and the dreaded sad days. Have you scheduled healthy eating and regular exercise into your routine?
6. Reward Yourself
What do you love doing? Do you love sitting in the sun reading magazines? How about long drives in the country? Perhaps you love going on picnics, enjoying long bubble baths, or watching a movie. Is time in the garden your escape from life? Or do you prefer sitting with friends, eating takeaway foods, while watching the sun set? Whatever you love doing, do it; don't deprive yourself. It is essential to reward yourself, especially on those sad days. What are your favorite three ways to reward yourself?
7. Sit in the Sun
Sitting in the sun, even for a few minutes per day, can improve mood, positive brain chemistry, and vitamin D levels. When you feel unhappy, stressed, agitated, or even depressed, spend fifteen minutes in the sun, and enjoy all the benefits of nature’s vitamin tablet. Relax, feel rejuvenated, and feel more grounded again, after some time in the sun… ready to face even the most complex of issues. Do you have a special place where you like to sit in the sun and relax?
8. Listen to Music
Next time you wish to escape your troubles, grab your headphones, turn your favorite music on, and have a mini party. Music has the magical ability to transport your emotions to another place, making music a natural healer. So, if you want to forget your troubles dance or sing to your favorite songs. If you are grieving, and may need to cry, put the sad songs on, and give yourself permission to grieve. Tears that are 'stuck' magnify your emotions, so allow the tears to flow. Bring a little magic to your day, or experience some of your deepest feelings, by allowing music to guide you. How have you incorporated music into your daily routine?
Calm the mind, refocus the thoughts, and feel peaceful again, with some guided meditation, using a CD or download. Regular meditation has been shown to improve brain function and health of the body. Scientific research suggests that long-term meditation thickens grey matter, and the number of folds in the cortex of the brain. This area is believed to play a role in thought, attention and memory. Accordingly, we can assume that to feel more in control of our mind, emotions, and health, we need to meditate regularly. Can you image how your life would improve with regular meditation?
10. Take a Break
Sad or low energy days give us the chance to stand back from the frantic pace of life and reflect on our goals. When we become fatigued, saddened, or ill, we may find ourselves working less, yet having more time to reflect. Ask yourself, What is working in my life? What is not? Most of us do not stop enough and actively plan the life we want; we can find ourselves reacting to life, instead of being proactive. Have a daily break and remain rested and focused. Give yourself permission to stop your usual activities, and ponder. Have you incorporated daily breaks into your schedule?
You have the ability to help yourself through these challenging days, with these ten steps. Put the power back in your hands. Keep asking yourself, What do I feel like doing right now?
Change your day; change your life… starting by changing this moment. And if your sad days persist, you may have depression, unresolved grief, or anxiety, so please consult a doctor, psychologist or counsellor
www.passionatelifeprogram.com.au © 2015 Phoebe Hutchison