We all have them – the days that just don’t go right. A work project becomes a nightmare, the washing machine floods, your heel snaps or someone prangs the car.
“It’s inevitable that sometimes we get bent out of shape by everyday life,” says clinical psychologist Dr Tara Wyne at The Lighthouse Arabia. “But it’s how you handle these situations that matters. When something goes wrong, we often end up with an aftershock effect – mulling it over and regretting what’s happened, or attempting to bury the experience, even though it may still be gnawing away. The key is to be mindful of what’s happened but move on, rather than let it impact and spoil what comes afterwards.”
And there are physical factors from a bad day to consider too. “When we have a negative experience, our brain is flooded with the stress chemical cortisol, which causes our muscles to tense and blood pressure to rise,” explains UK-based psychologist Sue Firth.
“Counteracting this by engaging in something enjoyable and positive is essential because it releases feel-good hormones.”
So what are the best ways to let things go, feel happier, or at least regain perspective? The good news is it doesn’t usually take much. Surprisingly simple strategies can offer respite and soothe body and soul. And always remember, tomorrow is another day!
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1. HIT THE HAPPY SOUNDS
It takes just one twentieth of a second to boost your mood when you listen to upbeat music because it activates parts of the brain that trigger the natural feel-good hormones, according to author of self-help book Be Positive, Rich Wood. So make yourself a soundtrack of all the sounds you really love and have it ready and waiting for days like these. And singing along? Scientists have found it not only boosts your mood, but lowers blood pressure, reduces stress and improves your mood. Tra-la!
2. DECLUTTER (A BIT)
Psychologists recommend creating a little order in your life when mayhem or confusion reigns elsewhere because it induces a sense of control. There’s something incredibly satisfying about organising a small area such as a cupboard or closet – but don’t be too ambitious: this is not the time to sort out the overwhelming chaos of the junk room. Professional organisers recommend setting a timer so you only
declutter for a period – and focus on the task in hand.
3. MAKE IT MOVIE NIGHT
Lose yourself in another world for
a few hours. A study by The Stress Management Society showed that watching a warm or funny film lowered participants’ heart rates and blood pressure. A movie night snuggled up on the sofa with a bowl of popcorn or ice-cream is an ideal stress tonic – but choose your film well. Kids’ movies, romcoms and musicals were found to be great mellowers, but action
or horror movies had the opposite effect.
4. GET OUTSIDE
Research from the University of Essex in the UK has found that even five minutes’ exercise outside is all it takes to improve mental well-being, enhance your mood and boost energy levels: exposure to natural light means serotonin – the body’s natural feel-good hormone – is boosted, leaving you feeling uplifted and positive. Even a stroll will do the trick, so get your walking shoes on and head to Safa Park pronto.
5. MIND YOUR MOVEMENTS
It’s well-documented that aerobic exercise has the ability to soothe rattled nerves, but you don’t have to sweat it to reap the health benefits. An experiment by US cardiologist and health author Dr James Rippe, founder
of Rippe Lifestyle Institute, studied different types of walkers and found the stress-reducing effects on the ‘mindful’ walkers – those paying attention to their footsteps, breathing and surroundings – were just the same as for those doing more rigorous exercise and the benefits were evident immediately.
6. GET A HALO
Scientists from Mindlab International call it the ‘helper’s halo’ effect – but it doesn’t have to be anything big. Treating someone to a cup of tea, giving up your seat on the Metro, taking an elderly neighbour a homemade pie – they all increase positivity and reduce stress levels. Want to take it further? Volunteering boosts happiness because it makes us feel empathy and appreciation for what we already have.
7. SMELL SOMETHING NICE
Recognised as our most powerful sense, smell evokes memories and emotions, and good smells lower heart rate and reduce stress, according to research by Dr Nick Lavidis, a neuroscientist at the University of Queensland, Australia. He found that the scent of freshly cut grass can make us feel good, for instance, because the odours and chemicals released by crushed plants positively affect the part of the brain that manages stress.
8. CHOOSE SNAPS OVER CHOCS
Researchers at the UK’s Open University found that looking at personal photographs made people feel 11 per cent happier than eating chocolate as comfort food (honestly!), which in comparison left people’s mood unchanged. And rather than put all the photos away again, why not create a screensaver or a collage of your favourite shots, a simple way to lose yourself for a few moments whenever you need to?
9. CREATE A SANCTUARY
Turn your bedroom into an oasis of calm: tidy it up, light a scented candle, play calming music or ‘spa sounds’, and not least, change the bed: fresh, clean sheets give us an enormous sense of well-being and comfort. Follow that up with a relaxing bath or shower to wash away the tension of the day and snuggle into something soft and comforting – this link between
touch and emotion is psychologically known to cocoon
us against the outside world.
10. PLAN A HOLIDAY!
It might not be the cheapest way to lift your spirits, but a study published in online journal Applied Research in Quality of Life reported that people had a bigger happiness boost during the two months before their vacation, than – believe it or not – during the holiday itself. The study also concludes that people are likely
to derive more happiness from several shorter getaways
a year, rather than one long one.
