1. Write Down Your Feelings
Write down intense feelings that you are too scared to say out loud or that you fear may bring bad reactions from others," says psychologist Jeanette Raymond, Ph.D. over email. "Notice patterns in your feeling state, and tackle the relationship issues that contribute to these feelings." Writing about your feelings can help the brain overcome negative emotions and leave you feeling happier, according to research from the University of California, Los Angeles.
2. Celebrate The Small Stuff
Celebrate the small stuff — don't sweat it. "If you notice your meal arriving in good time after ordering it at a restaurant, celebrate it," says Raymond. "Celebrate that it went well, that you got through the day without having a car accident, that your cell phone still works. This noticing and celebrating activity forms new neural networks of reward in the brain."
3. Express Gratitude
On that note, it's also useful to regularly express what you are grateful for, whether you write in a gratitude journal or list the highlights of your day before going to bed. Expressing gratitude can help you feel more positive emotions, relish good experiences, improve your health, better deal with adversity, and build strong relationships, according to Harvard Health.
4. Try To Be In The Moment
"Be in the moment as often as you can, and enjoy the present," says Raymond. "Research shows that being grounded in the here-and-now allows you to put your regrets, competitiveness, rage, envy, vengefulness, and fears into perspective so that you aren't hijacked by these intense emotions and act in ways that are harmful."
5. Practice Mindfulness
A review of over 19,000 studies published in the journal JAMA Internal Medicine found that mindfulness meditation can help ease psychological stresses like anxiety, depression, and pain. Even if you have a hard time sitting in silence, you can practice a number of other mindful, meditative activities that can have the same effect, such as knitting, cleaning, or reading.
Exercising is not just for our body. "Moving takes us out of our head and settles down our systems," says Crawford. "Working off mental energy through the body allows us to feel more clear and focused." Regular exercise can also have longterm affects on our mental health. Research shows that consistently working out can help alleviate mild to moderate depression and anxiety, according to Harvard Health.
7. Touch Base With The People You Love
"People who engage in social relationships in any capacity live longer, healthier lives," says Crawford. "Not only does reaching out combat the pull toward isolation when we aren't feeling as mentally strong, it also reaffirms what life is about — connection. People who you love and trust can give you feedback, help solve problems, provide a listening ear and distract you from internal doubt, worry or stress."
8. Pick Something To Look Forward To
A great way to distract yourself in a hard time is to think about an upcoming activity that is pleasurable. It can be anything from planning to order pizza and watch your favorite movie with a friend on Saturday night to deciding which cafe to try first on that once in a lifetime trip to Paris next spring. In fact, research from the journal Applied Research in Quality of Life found that anticipating a trip or vacation can give you just as much, if not more happiness, than going on the actual vacation.
9. Get Outside
Spending time in green spaces is crucial for your mental health — but it doesn't have to take long. A study from the journal Environmental Science & Technology found that even just five minutes of exercise in a park, on a nature trail, or other green space can improve people's mood and sense of personal wellbeing.
10. Fix Your Posture
Your mom was right when she told you to sit up straight. Sitting in a slumped position can wreak havoc on your energy levels and mood, while sitting upright can induce a positive mood and even improve your self-esteem, according to research from the journal Health Psychology.
11. Get Some Sleep
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