When it feels like a dark cloud is looming over you, it’s crucial to quickly turn things around and lift your spirits.
Work-related stress, sudden bouts of sadness, arguments with loved ones, anxiety before an important event, or an unexpected wave of melancholy—these are just a few warning signs that indicate the need to restore your mental health. Instead of broadcasting your completely ruined day to the world, consider the advice from British experts shared by the Independent. These practical psychological techniques could be constructive for many who suddenly find themselves on edge.
So, how can you improve your mental state in 10 minutes or even less? It’s simple!
Replace Frustration with Gratitude
This tip is for those who find themselves feeling bored or frustrated while going about their daily tasks. Instead of saying, “I have to go to the gym,” try saying, “I’m grateful that, unlike many others, I can go to the gym.” And instead of “I have to go back to work again,” convince yourself: “I’m happy to go to work because not everyone is so fortunate.”
Renowned psychotherapist Anna Matur believes this approach is incredibly effective. It allows you to view everyday activities as privileges. According to the expert, gratitude neutralizes negative feelings, boosts self-confidence, and increases happiness.
Be Brave
When nerves are frayed, think back to times when you were brave or felt that way. This can be a great source of inspiration.
“Every small act of bravery at any stage of life helps strengthen your confidence. When you feel fear again, find the courage within you, and it will empower you,” says Rosie Nice, a coaching culture specialist and author of “Magic Happens in Silence.” Whenever Rosie feels anxious, she recalls the bravery she once discovered within herself, and it helps her manage her fears.
Just Ground Yourself
When someone is completely immersed in anxious thoughts, a quick grounding exercise can help bring them back to reality. This is the belief of Olena Turoni, a consultant and co-founder of the Chelsea Psychological Clinic.
First, name five things you can hear, four things you can see, three things you can touch, two things you can smell, and one thing you can taste.
This simple method has numerous health benefits, including improved sleep, boosted immunity, and enhanced mood.
Give Yourself a Foot Massage
A foot massage can be a very quick way to improve your mental state, claims Paul Ettlinger, a general practitioner from London. However, you don’t need to head to a massage parlor or search for a specialist online.
You can take a tennis ball, a golf ball, or even an orange and roll it under each foot for a few minutes. This activates the nervous system and releases endorphins, which are responsible for a good mood. Massaging different points on your feet can help relieve tension and anxiety.
Call an Old Friend
Most of us have people we turn to when we’re feeling down. But why not reach out to someone we haven’t spoken to in a while? Not to unload all our problems on an old friend or colleague, but to enjoy the feeling of reconnecting.
Just take a look at your old phone book and call a bright personality from your past whom you’ve always meant to catch up with. Chances are, they’ll be happy to hear from you, says psychologist Audrey Tang. And if you’re not ready for a conversation, she suggests starting with a text message.
Recharge with Dance and Water
Instead of reading books on emotional control techniques, it’s better to find a truly effective way to recharge with positivity. All it takes is just 10 minutes.
Do you love music and dancing? Turn on your home stereo and dance like nobody’s watching for nine minutes. Spend the tenth minute brushing your messy hair, says Kendall Roach, a therapist at the medical company Babylon.
For those working remotely, the expert suggests doing eight minutes of water cardio activities. Specifically, splash your face with water and drink a glass of water before an upcoming Zoom meeting with your boss.
According to Kendall Roach, these are the best ways to recharge your internal “battery” in a very short time. They not only rejuvenate but also boost energy and strength.