6 Ways to Make Yourself Feel Better Right Now

Bad day? 12 ways to feel better. Fast

6 Ways to Make Yourself Feel Better Right Now

Actually, you’re already breathing. That comes with being alive. Something we’ve all been given good cause to celebrate, during the pandemic. So stop and enjoy it for a moment. Just take five deep breaths. 

Really fill your lungs, then empty them. Open your chest, feel your ribs expand, then relax. Breathe in life-giving oxygen, plus love, energy, and hope. Breathe out stale air, along with all the fear, anxiety and worry you’ve been holding in. 

Feel better? You can do this, any time you want. You just need to remember.

2. Turn off the news

Stop checking social media. Or clicking on links to stories that may or may not be true. Turn off rolling news channels and bulletins. Give yourself a break from feeling angry, helpless, overwhelmed, fearful.

Try this for 24 hours, a week, or (better still) a month, and see how you feel. Then decide how much of it to let back into your life. 

3. Focus on what you can control

Sit down and write a list of everything that is worrying you, everything you are concerned about. Then cross out every single one that is your control. The news, the weather, the virus, the economy, other people’s behaviour, the Government, the latest war/scandal/corruption/celebrity breakup. There’s little you can do about any of this, right now. 

Now look at what is left, and choose to focus on that. Your thoughts and feelings. How you’re helping your family, supporting your friends, reaching out to your community. What you’re watching, reading, spending, sharing. How you’re speaking to yourself, and taking care of yourself. How you’re speaking to others. What you’re working on.

Watch what happens. When you focus on what you can control, you change. The people around you start responding differently. And your influence on everything else quietly, gradually increases.

4. Rest

Take naps. Especially if you’ve never had a daytime doze before. Have a duvet day, when you never get your PJs, you snuggle in blankets and do nothing but read, listen to music, and watch TV. Sleep more than usual, if you can.

You really don’t have to be manically productive, every second of the day. Rest and replenish your energy and focus, and you’ll be able to see more clearly and notice what’s really important, rather than drowning in busywork.

If you’re feeling numb and exhausted, just cut yourself some slack. You’re not alone. The events of the past two years have weighed heavily on all of us. We’ve all had our own journeys through this difficult time. Be kind to yourself.  You’ll be much more ready for the challenges to come, if you rest and take care of yourself now. 

5. Get outside, in nature

Just walking somewhere beautiful can be a healing activity, a gentle mood-changer. We all know that we feel better after getting out in nature. Yet it can be hard to do, when life is weighing down on us. All I can say is, no matter how reluctant I am to get off the sofa and the warm house, once I’m in motion I never regret going out.

Try to be totally present and aware of your surroundings, rather than running past events on a loop in your head, or time-travelling into a future that might not even happen.

Really enjoy your five senses. Try taking five minutes to really look at what’s around you, to notice small details, vivid colours, a gnarled tree trunk or a bird in flight. Then take five minutes to listen deeply.

What can you hear? Traffic, birdsong, the wind rustling leaves or grasses, children playing? Then focus on the feel of your feet making contact with the earth, the air on your skin, the textures of your surroundings.

Smell and taste can be more challenging, but try focussing on these senses too for a while, see if you can awaken your animal awareness.

Enjoy the sensations of being your head for a while, and the stories we are constantly telling ourselves, and back into your body. Now tune into your intuition, your instincts, your deep inner knowing. Your sixth sense, if you . Does it have anything to tell you?

6. Listen to these podcasts

At the start of the pandemic Buddhist teacher Jack Kornfield embodied calm on The Tim Ferriss Show, and gave some useful perspectives on anxiety and chaos that helped me enormously. His website is packed with other resources to help you stay steady in difficult times.

Brene Brown talked brilliantly on anxiety and calm in her podcast, Unlocking Us. She discusses how we all tend to over-respond or under-respond when faced with anxiety. I winced in recognition of myself in her descriptions. I’m a classic over-responder, jumping in to take over and fix everything for everyone (whether invited or not) as a way of dealing with my own fears. 

7. Watch Zoolander

OK, for you it might not be Zoolander. Or even Anchorman, Groundhog Day, Lost In Translation or Zombieland.

Ben Stiller in Zoolander, 89 minutes of sheer stupid joy. Pic: Paramount

These are my comfort films, the ones I go to when I really, really need a laugh, or to have my heart gently warmed. (Clearly, Bill Murray is some kind of father figure for me, as I’ve just realised that he’s in most of these.) 

Whatever your equivalent is, watch it now. Lose yourself for a couple of hours. Ice-cream and popcorn purely optional. 

8. Let go of judgement

Judging is tiring. For you and everyone around you. It’s often another expression of fear and anxiety. See how it feels, to let go of it for a while.

 To interpret someone else’s actions charitably (because they too might be tired, scared, or acting on faulty data).

Or just let go of trying to interpret them at all, and just accept that’s who they are, and it’s your power to change that. Better, no?

9. Connect

By connection, I don’t mean scrolling, commenting and liking, or going into that long, dark tunnel of looking at everyone else’s seemingly perfect lives on social media, and comparing them to your own flawed (and human) one.

I mean talking, possibly even laughing, with other flawed and imperfect humans, not a phone or a screen. Playing with your child or stroking your pet. Or, if you don’t have children or animals of your own, visiting a friend with a family, or taking a neighbour’s dog for a walk.

If you need help, reach out to and ask for it. You’re giving the person you ask a gift: the gift of being wanted and needed. If you’re feeling low, pick up the phone and call (not message) that friend who always makes you smile. Sometimes, even a brief chat can change everything.

10. Be grateful

This can be difficult, when times are tough. And I know how annoying it is, when you’re feeling low, to have some smug and chirpy Pollyanna nagging at you to count your blessings, and be aware of all you do have. Nonetheless, bear with me because.. well, it works.

You are alive. The sun rose today. If you are reading this online, the chances are you’ve got a home, a bed, food on supermarket shelves. These are not things many people, in many parts of the world, can take for granted.

11. Move!

Jump up and down. Dance to some cheesy techno tracks, or play some air guitar. If you’re feeling angry or frustrated, punch a pillow, get it out. Think about a run, a swim, a workout. Shaking all over, pulling weird faces, giving yourself a tight, comforting hug can all help release stress and change your state quickly.

And in case you missed this, here’s a panda, showing you how it’s done.

One minute six seconds of pure joy for your pleasure

12. Decide how you want to grow through this

Bear with me, here. Most of us know about PTSD now, the psychological aftershocks that can follow traumatic events. What is less well-known outside psychology circles is the more recent concept of PTG: post-traumatic growth.

It is common for people who have been through trauma – and most of us will, at some point – to actually come it with more empathy and understanding, discovering new depths of creativity inside themselves, and more meaning in life.

We didn’t choose this awful pandemic, any of us. Very few of us actively want climate change, war, loss, depression, illness, accidents. Yet these things happen. They are happening now, all around us. And we can argue about why, or comfort ourselves by trying to deny them. We can rail against life’s unfairness, the way bad things sometimes happen to good people.

Or we can take a step back, and try to choose how we want to respond, who we want to be at the end of it. We can choose to be kind. To help, when we can. We can strengthen our relationships, and connect to our communities.

We can come hard times feeling stronger, more resilient. And ready to make changes, to create a world that is safer, fairer, better. For everyone.

Note: I originally wrote this early in 2021, during the third lockdown in the UK. I rewrote it this week, updating it to be not so specifically about that time, because so many people were finding it and reading it. I hope it helps: and do let me know if you have other ways of changing your mood and mindset. Clearly it’s something we all need!

Источник: https://thecreativelife.net/12-ways-to-feel-better-fast/

Self-Care: How to Do It Right Now

6 Ways to Make Yourself Feel Better Right Now

Coloring and other creative and artistic endeavors drawing, painting, or knitting can be relaxing for a lot of people.

For some people it’s a chance to tune out other distractions and focus on one thing at a time.

For others, it’s an outlet to express emotions (maybe you paint with bold, bright colors because you’re experiencing strong feelings). Don’t underestimate the power of art to ease your mind and bring you joy.

56. Send a Card

Self-care can mean doing something nice for the ones you love. “This can be as simple as writing and sending a card,” says Effland. Not only does it strengthen your connection with the person you’re corresponding with, but knowing you might be brightening their day can have the same effect on yours, she says.

57. Listen to an Uplifting Podcast

There's plenty of difficult and challenging news in the world today, and it can be tough to take a break from it. But it's worth making the effort.

One good way? Listen to a podcast that not only gives you good advice on self-care but also makes you feel lighter and brighter.

Here are some picks to get you started: Feel Better, Live More, Where There's Smoke, Inspire Nation, and Good Life Project.

58. Donate to a Cause You Believe In

Feeling generous? It's not just the recipients who will thank you — your brain will appreciate it, too.

A study published in October 2018 in Psychosomatic Medicine found that all types of generosity have feel-good effects, but when the cause is especially meaningful to you or you know the recipient personally, it has an additional effect of decreasing stress and anxiety. Other research has found that spending money on others, rather than yourself, can have a significant impact on your happiness level.

59. Get a New Subscription

Looking for some extra motivation to stick to a new hobby or workout? There are plenty of subscription options ranging in price and theme — and designed to help you stick with your health, wellness, or fitness goals ( meditation apps or fitness studios’ online class offerings). You can even make it a way to pick up new hobbies — check out Adults and Crafts, for example, which sends DIY crafts every month, or The Plant Club, a way to expand your indoor plant collection monthly.

60. Skip the Kitchen — Order Your Favorite Takeout Dish Instead

In much the same way that donating to a cause that feels personal to you will give you a greater sense of meaning, so will supporting a local restaurant that's part of your community. Plus, you get tasty food without the effort. Win-win!

61. Outsource

If your weekends are lost to a sea of chores, housework, or repairs — and if your budget allows — consider hiring help, Carmichael says.

If scrubbing your floors and bathroom(s) is the item on your to-do list you always seem to put off, but it’s driving you nuts that it’s not getting done, consider hiring someone to help clean your home — either on a regular basis or just on occasion when you need the extra hands. Or consider other options that can help you outsource some of your everyday tasks, meal delivery kits, takeout, or gardening help.

Even if it’s an expense, the time it might open up for you to relax or catch up on a project that you find more rewarding may be worth your while.

62. Start or Maintain Your Home Garden

Whether you have a magnificent and expansive yard or you're nestled into an urban jungle, you can tailor a home garden to your needs.

Multiple studies have shown that gardening has mental health benefits, according to a review article published in March 2017 in the journal Preventive Medicine Reports.

«Tending plants, indoors or outdoors, brings a level of engagement to the task, and that adds to the benefits we see with interacting with nature,» says Viren Swami, PhD, a researcher and professor of social psychology at Anglia Ruskin University in Cambridge, England.

Outdoors? Try a quick garden builder the Seedsheet (starting at $24.99), which gives you a head start on your green thumb with seeds embedded in weed-blocking fabric.

Indoors, you can start a shelf of succulents or try an herb garden with your culinary favorites.

Check out optimal lighting conditions and what type of maintenance is required for seeds and plants before you buy (that information can usually be found on package labels or online descriptions).

63. Try Virtual Therapy and Stress Management Tools

Online therapy tools and virtual therapy apps are relatively new, but there’s mounting evidence that they deliver measurable benefits to those who use them, particularly with shorter-term stress management, according to a review published in 2018 in the journal Expert Review of Neurotherapeutics. Several online therapy tools and mental wellness apps can help you learn coping skills and stress management. Choose one that fits your needs.

64. Talk About It

The pandemic has sent anxiety and depression levels upward, and it's also led to more people feeling they're just not thriving. (In a 2020 report from the Centers for Disease Control and Prevention, 40 percent of U.S. adults reported struggling with mental health or substance abuse.

) Even if you’ve never sought counseling or therapy for mental health before, now may a really useful time to do so, says Jennifer Gentile, PsyD, a clinical psychologist at Boston Children’s Hospital. We’re experiencing really tough circumstances and it’s taking an emotional toll on us, she adds.

«Insurance is covering this more now, and there's a higher level of comfort many people find in being able to stay home and do an appointment via telehealth,» says Dr.

Gentile, who is currently treating adults and adolescents virtually using the hospital’s telehealth platform.

You don't have to make a long-term commitment (counseling can consist of a few sessions or even just one) or wait until you feel you're struggling more. Sometimes, it's just nice to have a check-in, Gentile says.

65. Speak Your Mind

With so much going on in the world, it’s totally understandable that your head may be full of unpleasant emotions. Instead of trying to push those thoughts your mind, speak what you’re feeling aloud. Past research shows that this technique decreases the activity in the amygdala (the part of the brain that detects threats and kicks off your body’s stress response).

Next time you feel angry or upset, try verbalizing those feelings to a trusted friend or loved one. This can help you process them more effectively and feel better emotionally — after all, as the saying goes, a problem shared is a problem halved.

66. Reframe Your Anxiety

We often think of anxiety as a negative mental state we’re eager to move , but it’s not always bad. “Anxiety can be a healthy thing to feel,” says Carmichael.

It can be a signal that maybe you need to prepare a little more for something ( a big presentation), be on guard ( if you’re trying an activity you’ve never done before), or get moving ( if you’re growing restless in a stale job or relationship), she says.

“You wouldn’t have anxiety if you didn’t have goals and things you wanted to do,” she says.

You can use the restlessness of anxiety as a gift. Next time you feel that anxious energy cropping up, name your anxiety. Then ask yourself: How can I point this energy at the right target? Maybe sometimes that’s using it to meet a deadline or get one step closer to a goal. Maybe other times it is learning to breathe through it.

67. Try Aromatherapy

Certain scents can have a calming effect, according to a review published in January 2017 in Evidence-Based Complementary and Alternative Medicine.

In that analysis, which looked at studies that had evaluated the effects of aromatherapy on depressive symptoms, aromatherapy was shown to offer relief in a wide variety of participants, and the use of essential oils for massage was the most beneficial. Consider scents lavender, jasmine, lemon balm, clary sage, and bergamot.

RELATED: Can Essential Oils Help Asthma?

68. Light a Fire

In a study published in Energy Research & Social Science in November 2020 of nearly 150 people in Sweden who own fireplaces, people often performed trivseleldning, or “cozy fire-making,” at the end of the workday to create an atmosphere of coziness and well-being. In the study, they reported associating a fire with characteristics harmony, calmness, happiness, and joy.

No fireplace? If you can, stream Netflix or on your TV. There are a number of videos you can play of a roaring fire in a fireplace, complete with crackling sounds.

69. Show Self-Love by Giving Yourself a Mani-Pedi at Home

Taking care of your body in a way that feels a luxurious break can boost feelings of well-being, Dalton says. Are your nails in need of a little TLC? There are oodles of DIY tutorials and tips for a home mani-pedi, this guide from the beauty blogger Love & Specs.

70. Give Yourself a DIY Facial

Why limit your home spa experience to a DIY mani-pedi when you might have all the ingredients for a facial in your pantry? Face masks can be really beneficial for your skin because they’re occlusive, meaning they seal in their ingredients against your skin until you wash off the mask — giving those ingredients time to absorb. Check out some recipes the oatmeal and turmeric face mask from Karissa's Vegan Kitchen, the oatmeal avocado face mask from Fit Foodie Finds, or a range of honey-based face masks from Don't Mess With Mama.

71. Take a Long, Relaxing Bath

Why is a warm bath so incredibly relaxing? Research suggest one reason may be that it reduces inflammation. According to a study in the December 2018 issue of the Journal of Applied Physiology, just one hot bath can calm your stress response.

Another reason is that you're simply allowing yourself to take a break, Carter says. «You're taking time away from your to-do list and things you think you 'should' be doing,» she says.

«When that happens, you automatically feel you're dropping into self-care mode.»

72. Start (or Restart) a Daily Flossing Habit

Flossing itself may not be your favorite thing to do, but you ly feel better (and your teeth, cleaner) after doing it, making it an example of one of those small, health-enhancing behaviors that help you take care of you.

It’s a ritual that way too many people skip, according to Tripti Meysman, DDS, founder of the Minneapolis-based CityTooth dentistry practice. But she says it's crucial for more than oral health.

Flossing (along with brushing and keeping up with your professional cleanings) helps reduce the amount of bacteria in the whole body. More than 500 bacterial species can be found in dental plaque, according to the American Dental Association.

Flossing doesn't get rid of them completely, Dr. Meysman says, but it can go a long way toward improving oral health overall.

73. Show Your Animals Some TLC

Feeling tense? Playing with your pet or just spending some extra time taking care of them shows you care and may help ease your anxieties, too.

There’s evidence that taking time playing with dogs may help reduce stress, increase energy and happiness, and even boost how socially supported people feel — a winning combination for days when you need to be productive and focused while hunkering down at home. The bottom line: Make time for your animal friends; it’s time well-spent.

74. Schedule a Doctor’s Appointment

The pandemic has made many people skip routine medical care. So the big question is: Are you up-to-date on all of your annual appointments and necessary-for-your-age screenings? If you’ve put off any of your routine appointments, take the time to schedule them now.

75. Straighten Up

Working at your desk in a slumped posture can drag down your day, making it tougher to shake off negative emotions, according to a randomized controlled trial published in November 2017 in the journal Cognition and Emotion.

And hunching over your computer or phone all day can also cause soreness and stiffness, a condition known as “tech neck.” To pick yourself up into positivity, straighten up your spine and pull your shoulders back.

Feeling better yet?

RELATED: The Best At-Home Exercises for a Stronger Back

76. Indulge Yourself (Mindfully and in Moderation)

Do you love a fancy decaf latte in the midafternoon? Are you craving a morning cookie from that bakery around the corner? Or would buying a nice scented candle at that cute boutique put a smile on your face? So long as your budget allows, giving yourself a little gift can make your day. It doesn’t have to be expensive or flashy — just something small that honors you today.

Choose something specific that you know will bring you joy, then mindfully stop and enjoy the experience of shopping for or indulging in the treat. Take time to be present throughout the experience.

Источник: https://www.everydayhealth.com/wellness/top-self-care-tips-for-being-stuck-at-home-during-the-coronavirus-pandemic/

18 Low-Lift Things That Might Actually Make You Feel Better Right Now

6 Ways to Make Yourself Feel Better Right Now

I recently discovered that The Masked Singer, a bizarre musical competition in which celebrities wear elaborate costumes to sing in secret with the fervor of American Idol auditioners, makes me feel better.

I didn’t know this show existed before the new coronavirus pandemic, and I don’t know if I’ll still watch it once this all ends.

But The Masked Singer brings so much joy into my life that now—even though time is meaningless and nothing makes sense—my week is structured around live-texting my friends about it every Wednesday night (or, as I to call it, Masked Singer night).

While watching joyful TV might not be everyone’s mood-boosting strategy, the struggle to find moments of levity during this time is a worthy pursuit.

Here, I’ve compiled a list of 18 super-small (even silly) actions you can take if you want to move the needle on your mood in a positive direction.

None of these things will change the challenges we’re all facing right now, but moments of happiness are worth a shot.

What won’t be on this list? Ambitious projects. Listen, learning Japanese or creating a large-scale art installation are valid ways to use your time.

But for some of us, getting bed is a major accomplishment, and doing anything on top of that is frankly a bonus.

So with that in mind, we’re focusing on 18 very small things you can try to increase joy if your mood is dipping and your energy is low. I hope some of these brighten your day a little bit.

1. Open your curtains

This might seem silly, but if you aren’t able to take daily walks or you feel stressed by going outside, opening your curtains or blinds each morning can be a nice way to interact with the natural world. Even on cloudy days, natural light can help brighten up your space. Bonus points if it’s warm enough to open your windows.

2. Read a children’s book (to a child if you can)

Kimberly C., 35, tells SELF that reading to her young sons is restorative. “It helps me focus on keeping their dreams alive, as I find I get more anxious when I think about what their future looks during this crazy time.” Even if you can’t read a children’s book to an actual kid, immersing yourself in a much simpler, more wholesome world might be just what you need.

3. Have a discussion with a child

“I talk to my 5-year-old niece because she’s really funny,” Sabrina B., 35, tells SELF.

“It brings me back to a place of innocence and humility because, while she’s a full human, our chats are so different from the conversations I have with adults.

” Ask a funny question and see where the conversation takes you. “I’m always left with way more than I thought I’d get from the convo,” Sabrina says.

4. Keep a gratitude list

Gratitude practices are a tried-and-true mood-boosting method for many because the more you’re able to pinpoint things you’re grateful for, the more ly you are to train yourself to spot upsides in your life even when pretty much everything is objectively awful. If full-on journaling is overwhelming right now, try keeping a running list of things you’re grateful for as you think of them. I keep mine on my iPhone and nothing is off-limits—my toes are on the list.

5. Change your sheets

Yes, this sounds more a labor-intensive hygiene practice than a joyful one, but sliding into a bed with clean linens is a wonderful feeling. Breathe in that fresh-laundry scent. You deserve it.

6. Dance, sing, or both

Singing along to songs has a deeply soothing effect on me, but maybe doing a little dancing and movement is more your thing.

It might feel a bit cheesy at first, but there is research to suggest that both dancing and singing can boost your mood and reduce stress, even if just for a bit.

If you’ve been banking on the euphoria you feel after sing- and dance-alongs to Homecoming every week, you probably don’t need us to tell you that. But if you haven’t tried it out and you’re remotely into music, it might be worth a shot.

7. Read one page from a book you love

This can range from Harry Potter to the Bible. Nikki C., 44, tells SELF that she reads a small passage on her Bible app each morning because, as a police officer required to work during the pandemic, “I find that it grounds me.”

Really, whatever genre you might do the trick. My favorite quarantine reads are romance novels by Jasmine Guillory and Alexis Daria. In short, read whatever sparks joy. Or, if reading feels too daunting right now, consider an audiobook.

8. Try to make someone (or yourself) laugh

After being screenshotted by one of my best friends without my consent, I called her wearing an admittedly bizarre homemade mask, and we laughed for several minutes. You don’t have to wear a mask, but finding ways to laugh can clearly reduce stress and elevate your mood. In my unscientific opinion, laughing with someone you love is even more beneficial.

9. Eat a real breakfast in the morning

If you’re not on your usual schedule or you’re working from home, basic functions eating and sleeping might fall by the wayside. Finding the time to have breakfast in the morning (maybe while listening to a podcast) can help you ease into your day with an official “start” of sorts. This is especially helpful if you spend almost every waking hour in your house.

Источник: https://www.self.com/story/ways-to-feel-better-right-now

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