Do this ONE thing to Instantly Change your Mood-When you’re Angry or Feeling Down.
Feb 1, 2021
By Jenny Trimble
Ever have one of those days that you can not get out of a funk? You are moody, mad, sad, and everyone gets on your nerves?
Sadly, It happens to me more than I’d like. Fortunately SOMETIMES I am wise enough to do a few things that helps me kick the funky mood and have a great day!
I discovered a skill a few years ago that almost always boosts my mood when I do it.
Years ago, our church held a babysitting night so all those with young kids can go out on dates! Paul and I were excited about it. The night before, in anticipation, we brainstormed ideas on what to do. Always fun right?
Well my husband mentioned laser tag, and I was 100% on board! I love fun active dates. I then started making a list of different couples we could invite to see if they wanted to join us.
My husband gently turned down all my suggestions and requested that it just be us on our date.
This made me so upset. I imagined it was going to be very boring if it ended up being just the two of us playing laser tag. I tried persuading him but he just kind of shut down on me.
Off to bed we go and now I was not even looking forward to our date night.
Side note: If you don’t know us, I am an extrovert. An Enneagram 7 and ENFP. I LOVE spending time with friends and am re-energized in small or large social gatherings.
Paul on the other hand is an Introvert. An Enneagram 5 and INTP. Our differences are almost black and white but we tend to MOST of the time, compliment each other well except for when we don’t ;)
Fortunately, I had been in the habit of writing a gratitude list every night before bed. I reflect on on my day and look for all the little blessings. I found the trick for me is:
Be very specific in my gratitude.
Example of non-specific “grateful for my family.”
Example of specific “grateful that Anabelle cleaned her room this morning without me having to ask her.”
I also found that writing just 3 things everyday was too easy, a friend encouraged me to write 10 things I am grateful for. This was the trick for me. I had to really think hard most days to identify 10 things I was grateful for and when I do, it’s what changes my mood and perspective.
Now back to date night. That evening as I went to write my gratitude list, I was mad at Paul so I decided to look for some things I was grateful about him.
I ended up writing more than 10 things I was grateful about.
I was drinking coffee that day and he went and gave me a little straw so I wouldn’t stain my teeth.
He praised me for having the house clean that day.
He was genuinely excited about going out on a date with ME!
He asked for my opinion on an important decision he was wrestling with.
I mentioned loving Kombucha and he brought me, my favorite one without me asking.
I will spare you the rest, but writing out a list focusing on the little ways he shows me love, completely changed my mood and perspective. Happy ending was, I apologized for being such a brat and appreciated that he wanted individual one on one time with me. We ended doing the laser tag & dinner and we had a wonderful time.
So ONE thing that I do to change my mood and perspective, when I am mad at my husband, or my kids or simply disappointed something didn’t go my way, is write out a list of what I am grateful for.
If at first you find this difficult, start off generic, but I assure you It gets easier the longer you do it. I now always look for the ways we are blessed and guess what? I FIND SO MANY when I pay attention.
Other things I do to get myself out of a bad mood:
Get my body moving. Something cardio usually does it for me if I can muster the discipline to do it.
Get outside. Particularly if it is a sunny day. So many benefits of removing yourself from the inside walls and to do list to sit outside, soak in the sun and vitamin D. Close your eyes and listen to the sounds of nature ( or cars on the highway) feel the breeze on your cheek. You get the point. Most always boost my mood at least a little bit if not completely.
Get more sleep! The redundancy of hearing this is almost annoying right? But I can now share with personal experience the LIFE CHANGING effect it has had that I now get enough sleep and I am so different from the moody wife and mom I was back in 2019 when I was living on fumes. ( #apositivethingaboutthepandemic2020)
Take time do at least one thing that you enjoy that brings you peace or replenishment daily!
ACTION STEP: Since we are already on the topic of making a gratitude list, take some time to make a list of the things that you enjoy. Something that when you do, you are happier for it. The qualifications for making it on the list, should be:
It does not bring your stress
You enjoy it
You feel more at peace after you’ve done this thing
Not something that you have to force yourself to do. ( Although, sometimes we have to give ourselves permission, to leave the dishes and read a book or take a walk. There will always be dishes to wash)
NURSE HAT ON NOW:
Take care of your body. When was the last time you went in for a physical? Make sure your Vitamin D level is in normal range. Most of us do not get enough Vitamin D and that can really effect your mood.
Have your iron levels checked, your thyroid levels, are your cycles regular or hormones out of whack? So often, we neglect the basics of taking care of ourselves and its not just us who end up with the consequences. Most that are close to us suffer the effects as well.
Not convinced yet? A research study done by two psychologists, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami, showed that after 10 weeks, those who wrote out lists daily on what they are grateful for were more optimistic and felt better about their lives. Not only that but those that focused on gratitude also exercised more and had fewer visits to physicians than those who focused on sources of aggravation.
I pray you have found little technique helpful in changing your mood but if you are suspicious that this won’t work, PLEASE try it! It may not work for everyone, but I know it will work for the majority especially if you stick to it.
Did you try the gratitude list to change your mood? Did it help? Let me know below!