The post-holiday honeymoon is probably over if you’re back at work. But, are you lost in a fog of disappointment? Perhaps you were expecting things to improve when the calendar ticked over to 1st January, but they haven’t. Or, are you surprised that in the middle of summer you’re feeling a bit down? Have you lost your motivation?
If a general low mood is like a cloud over your head, there are ways to shake off the fog and get back into a more positive mindset.
1 Move your body.
When you’re feeling low, having the motivation to exercise is elusive. However, even simple stretches or a short walk will release the ‘feel good’ chemicals in your brain and lift your mood. If it’s really hot, try a swim. You don’t need an expensive gym membership to move your body more.
2 Connect
It is common to want to isolate from others when we don’t feel good ourselves. Choose to spend some time with people who will welcome you no matter how you feel. If you have to ‘put on a mask’ so that they don’t know that you’re struggling, they are not your people right now. Likewise, if the people you are spending time with only want to join you in your low state, they won’t be helpful either. You’re looking for people who will accept and encourage you; people who laugh easily and can look on the light side of life.
3 Help someone else
A negative inward focus can easily spiral into more than just a general low mood. Put a stop to the downward trajectory by helping someone else. When you’re mowing your lawn, do the neighbour’s nature strip at the same time. Visit a friend with a new baby and offer to hold the baby so that the parent can shower. Going to the shop? Offer to pick up something for a friend while you’re there. Cook a meal for someone who needs it. The list goes on. Simple, practical acts of service tap into the altruistic part of your brain, making you feel better while also meeting someone else’s need.
4 Change your choice of music and media
Uplifting music will create an ambience in your home that makes you feel better. Choose to watch a comedy rather than a dark psychological thriller. Read something inspirational. Listen to a podcast that will lift your spirits. You’re largely in charge of what you take into your mind, so make choices that will benefit you emotionally.
5 Create a calm environment
If your work will allow you to, take some personal things to your workstation to make it feel welcoming. If you’re living in a dull, messy place, your mood will probably not be positive. Light a scented candle, bring some cut flowers inside, make your bed, tidy up a room. Do what you can to make the space calm. You may be feeling low because you’re tired. If that’s the case, rest. Give yourself permission to stay home and take a nap if you’re low on sleep.
Mood ebbs and flows throughout the day, month and season. If what you are experiencing is the normal fluctuation of your mood, you will be able to shake off the fog with these simple steps. However, if you’re feeling low for a prolonged period of time and nothing seems to be working, it would be worth visiting your GP for a check up. If you’ve experienced a recent loss, grief does not just go away, it takes time and support to work through it, so don’t expect to bounce back quickly. But, for the general ups and downs of life, these strategies will make a difference and bring you to a more positive place where you can shake off the fog.
