Let’s be real: nobody is perfectly happy 100% of the time. Just as life has its ups and downs, our mental states do too. “We’re emotional beings, so mood changes throughout the day and our lives are normal,” says psychologist Rachel Goldman. “Many things can impact our mood.”
Various situations, interactions with others, and our jobs are common mood influencers; lifestyle factors like how well we sleep and what we eat also play a role. One-off “bad days” are a drain, but they aren’t too worrisome. Being consistently stuck on a mood roller coaster, though, can affect your physical health if you don’t find a way to get off of it.
“The mind-body connection is real. Our bodies respond to the way we feel, think, and act,” says Goldman, so feeling chronically off-kilter mentally can trigger issues that are tied to disease risk such as high blood pressure and inflammation.
That’s why one of the most powerful skills you can master is turning your mood around, and you don’t need much spare time to feel a change! Next time you’re feeling a little low, try one of these almost instant mood flippers from neuropsychologist Judy Ho, the author of Stop Self-Sabotage: Six Steps to Unlock Your True Motivation.
If you have one minute
Think of three things you’re grateful for right now, big or small. “When you acknowledge the positives, it contributes to how you feel. It’s based in cognitive behavioural therapy, and the thought shift can result in an instantaneous mood shift,” Ho says. Practicing gratitude is powerful.
Supercharge it: Say what you’re grateful for out loud. “Pausing to vocalise gratitude to yourself or another person can be more impactful, because it’s much more concrete than just thinking it,” says Ho.
If you have five minutes
Revisit a pleasant memory, whether it’s recent or from long ago. “This is based on narrative therapy, in which you use stories of your life to enhance your mood,” says Ho. Remembering how you felt in those moments can lift your spirits by bringing on similar emotions.
Supercharge it: Look at a photo or video tied to that memory. “Really paint a vivid picture and engage your five senses: what did you see, hear, feel, smell, etc.? Tap into as much detail as possible and savour the experience,” Ho suggests.
If you have ten minutes
Create a “joy list.” Says Ho, “Set a timer and write down whatever happiness-inducing things come to mind. Don’t edit yourself. It’s okay to include grand items (a vacation to Bali!), as well as small things like the taste of morning coffee. When you’re in a negative headspace, it can be hard to think of positives, so things that are quick and visceral and that engage the senses are helpful activities to put on the list.”
Supercharge it: Commit to doing something on that list within the next 24 hours. After you complete it, rate your level of enjoyment and mood on a scale from 1 to 5 (5 being the most joyful). “This lets you know what’s working and what’s not,” says Ho. “Eventually, the goal is to do something on your joy list that you’ve rated a 3 or higher every day.”
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