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This article was co-written by Moshe Ratson, MFT, PCC. Moshe Ratson is the CEO of spiral2grow Marriage & Family Therapy, a training and therapy clinic in New York City. He received his Master’s degree in Marriage and Family Therapy from Iona University and has been in therapy for over 10 years.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 13,406 times.
Drowning in sadness is not the way to live. While you have every right to feel down, you don’t show up in your life to continue this state of affairs every day. You were born to do great things for yourself and the world around you. It may be easy to give up and stay in bed, or just do the activities necessary to sustain life, but you have a wonderful gift in your hands: the gift of life. Don’t take advantage of it. Every day is your chance to make yourself happy. Start feeling more positive about yourself and your life by revitalizing yourself through the steps below.
Steps
Bring good things back into your life
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Focus on the positive things. When life is a challenge, nothing seems to go right. Overgeneralizing is something people do because they’re seeing the world through a negative lens. [1] X Research Source The truth is that your life still has many wonderful things.
- If you have a home and food for today, it means you are living more abundantly than many people in the world.
- If you have friends and family that care about you, you should feel grateful right now.
- If you have a job and are getting paid to pay your bills, you should be grateful for this, even if the job isn’t ideal for you.
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Make a list of the things that are on the right track in your life. These positives can be as small or large as you want them to be. If you’re having a hard time seeing the good things in life, start practicing gratitude, even for the smallest things, and write about them. You can write about:
- Job
- Food
- Accommodation
- Clothes
- Loved Ones
- Vehicles
- Health
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Take note of the good things in life. Journaling has a positive effect on your physical and mental health. [2] X Research Source As you document the great things in your life, you’ll start to remember more of the same things. The more positive things you gather in your life, the happier you’ll feel because you’ll remember that your life isn’t all that bad.
- It’s best to take a few notes each day. That way, you can revisit all the wonderful things that have happened in your life.
- Save a diary for the things that make you proud, you can read this diary when you are down. If you also want to write about the bad times, set aside another journal for these stories. If you’re having trouble coming up with journaling ideas, try these topics: Things I like about myself, Basic needs I have right now, What I’m grateful for today, and why friends love yourself.
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Ask a friend for help. Friends will always be there for you when life gets tough. They remind you of the reasons that make you great. Remember, if they are your friends, they must think you are special. Ask a friend to point out the positives so you can focus on those aspects. Then you can use some of the suggestions, like making a list or writing it down in a journal, for example.
- Invite a friend out to lunch and talk about why you’re upset.
- We invite you to come home and chat.
- Call a friend to talk about areas of your life that feel better than you think at the moment.
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Do what makes you happy. When you’re sad, you probably won’t want to exercise, but it’s the best thing you can do for yourself. [3] X Research Sources
- Spend time with friends.
- Take a bath.
- Drink a cup of hot cocoa. A delicious drink will give you the peace of mind you need during difficult times. After allowing yourself to be comforted with a warm and delicious drink, you may feel a little happier about your situation. [4] X Research Sources
- Hug pets. Take a few minutes to show your love for your pet. Studies show that petting a pet can have amazing health benefits. This activity helps to reduce stress and lower blood pressure. [5] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Practice your hobby. You probably don’t want to do this when you’re down, but if you force yourself to get started, you may find your mood swings. There is a reason for you to have such a hobby. You enjoy this hobby. Use it to get through tough times.
- Find a new hobby. If you’re not interested in doing any of the hobbies you’ve enjoyed in the past, it’s time to find a new hobby.
- Listening to music. When sad, people tend to listen to sad music. Avoid doing that because that music will only make you feel worse. Studies have shown that listening to upbeat music improves your mood. [6] X Research Source
Control the situation
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Know what you can control. Take a few minutes to think about your situation and the things you can control. Just know that while you may not be able to control the main reason for your stress, you can control the other little reasons that are making the situation worse. By understanding this, you can get rid of some of the pressures you’re under. [7] X Research Sources
- You can’t control where you move to, but you can control what you do in your new place.
- You may not be able to lose weight, but you can eat well and exercise for better health. [8] X Trusted Source HelpGuide Go to Source
- You can’t reconnect with your ex, but you can look at photos or read old letters.
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Act. During a crisis, people can feel numb. They don’t know what to do or say because anxiety takes over. If this is your situation, the paralysis will only make you feel worse. You can start to feel more positive by taking action. Set out your action plan, so that it is more likely that those actions will work.
- You may not have control over where you move to, but you can take advantage of that situation by joining a community group to make friends.
- You may miss your friends, so look for plane tickets, hotels, and take some time away from work to visit them.
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Change your perspective. When you change your perspective, you also change your circumstances and take control of your life. [9] X Research Sources You can do this by looking at the situation in a different light. You’ll want your perspective to be positive instead of negative.
- You may not be able to afford a new car right now, but you do have one that takes you to work every morning.
- You may have broken up with your lover, but you don’t need to deal with arguments anymore.
- You may not see your children now, but you will in time.
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Appreciate the life lessons. [10] X Research Sources Everything in life can be learned from experience. You need to stop and look at the big picture to benefit from those lessons. When you understand that you have to learn from your situation, you will be more calm and in control of the situation, because you have more understanding.
Increase physical activity
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Exercise more. Exercise stimulates the body to release endorphins that make you feel good. This will be more beneficial if your heart can contract to increase blood circulation in the body. You can do so in the following ways.
- Go for a walk or jog outdoors. You will benefit double through this form of exercise. Your heart rate as well as the amount of vitamin D absorbed will increase, making you feel better. [11] X Research Source
- Lift weights at the gym. While cardio exercises are great for getting your heart rate up, weight training has metabolic benefits that help you feel better about yourself and your life.
- Join a fitness class. Fitness classes help you learn great ways to move your body to become more flexible and strong.
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Start playing a sport. Playing sports helps you relieve the frustration in your heart. This activity makes you feel so much better, especially when you are not only upset but also frustrated. [12] X Research Source
- Badminton is the right choice because you can attack the opponent.
- Volleyball allows you to hit the ball as hard as you can, helping you relieve stress.
- Tennis has a similar effect, provided you can control the ball after hitting the ball.
- Football can bring solace because you need to run as fast as you can and kick the ball with all your inner strength.
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Go for a walk more. Going for a walk can help you relax after a bad day and give you a different perspective.
- Take your dog for a walk with you. It’s a lot more fun when you have a pet friend with you.
- Bring a friend along. It would be great to reconnect with someone over a walk.
- Notice the natural beauty around you. This will help you appreciate the world a lot more and improve your mood.
- Park far away so you can go more.
- Take the stairs if possible to walk more.
- Wear a pedometer to record the number of steps you take each day. You can set goals to make sure you take enough steps.
- Use walking videos. For example, Leslie Sansone’s walking videos can help you walk miles a day.
Self-motivational dialogue
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Change your self-talk. Everyone is talking to themselves. That little voice in your head can make you feel really great or really bad. A lot of people don’t realize that they’re having negative self-talk and it makes them extremely sad. You may be going through a similar situation, so try to change the way you talk to yourself.
- Tell yourself that you deserve to be happy. It’s easy to feel guilty, but everyone makes mistakes. Tell yourself that you’ve done a lot of good in life, and that you deserve to be happy.
- Look at yourself in the mirror, smile, and remind yourself of the things that make you proud. Everyone’s experiences may be different, but ideas include: how great a friend you are, how much you care about people’s birthdays, etc. You need to see your happy side. even when you’re not really happy. Many studies have shown that people who make themselves smile feel happier. [13] X Research Source Telling yourself you’re amazing even if you don’t feel like it can change how you feel, because you probably haven’t told yourself enough about it.
- Tell yourself that you did your best. You cannot do more than you are capable of. Allow yourself to understand that by saying, “I did my best.” This statement will relieve a lot of the pressure you create for yourself.
- Change your self-talk from second-person affirmations to first-person affirmations. Instead of saying “I should start exercising more,” you should say, “I’m going to start exercising more.” [14] X Research Source
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List the things you love about yourself. When you make a list of things that make you proud, you will realize how amazing you are. Every time you feel down, you can remind yourself that life isn’t all that bad.
- Do the same with short-term and long-term goals. Tell yourself that you will achieve them. Think of effective ways to get closer to these goals.
- Remind yourself of what you’ve accomplished in the past. Praise yourself when you achieve certain successes.
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Allow yourself not to be overly concerned. [15] X Research Source When you care too much, you put a lot of pressure on yourself. You can remind yourself not to care too much and help yourself relieve some stress. This is the act of loving yourself, and you can achieve this by saying the right words to yourself.
- You can tell yourself that work will still be fine if you take a week off. You have prepared everything and people will appreciate that in you.
- You may tell yourself that you did everything to keep the relationship alive. It takes effort from both of you to mend a relationship, and you can’t force the other person to be with you.
- Just because someone is angry with you doesn’t mean you did something bad. The person may be experiencing inner difficulties that have nothing to do with you. Telling yourself this can help you feel better in that situation.
Advice
- Start with one of the suggestions above and see if they make you feel happier. If that doesn’t work, try another suggestion. It will take some time for you to understand what works for you.
- It can be difficult to do one of these ways to lift your spirits when you’re feeling down. Be kind to yourself and do the things you can when you can.
Warning
- If you don’t feel better after a few days, seek professional help from your doctor or therapist.
- Consult your doctor before starting any exercise program.
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This article was co-written by Moshe Ratson, MFT, PCC. Moshe Ratson is the CEO of spiral2grow Marriage & Family Therapy, a training and therapy clinic in New York City. He received his Master’s degree in Marriage and Family Therapy from Iona University and has been in therapy for over 10 years.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 13,406 times.
Indulging in sadness is not the way to live. While you have every right to feel down, you don’t show up in your life to continue this state of affairs every day. You were born to do great things for yourself and the world around you. It may be easy to give up and stay in bed, or just do the activities necessary to sustain life, but you have a wonderful gift in your hands: the gift of life. Don’t take advantage of it. Every day is your chance to make yourself happy. Start feeling more positive about yourself and your life by revitalizing yourself through the steps below.
Thank you for reading this post How to Rejuvenate When Feeling Bored at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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