Some days you wake up in a funk and talking yourself out of it just won’t cut it. Everything from going to make a cup of coffee and there isn’t any left, to not being able to find your keys when you are walking out the door for school drop off, or it's just those darn hormones acting up again. The good news is that you are not alone and we have found that these 5 tricks can help kiss that funk goodbye.
A Good Sleep Routine
It’s no secret that a night of good sleep is the ultimate form of self-care. Getting 8 hours of restful sleep leaves us feeling energized, clear-minded, and glowing in the morning. So, why do we push the boundaries when it comes to putting down our phones or watching one more episode? After our long days, the only thing we crave are those two to three hours of non-productivity, and filling it with screen time is often our go-to. What if we replaced it with unwind time that would encourage healthy sleep habits? Let your wind-down time consist of things that fill your “me” bucket.
- Pick out your outfit for tomorrow
- Jot down your to-do list
- Put on your favorite pj's
- Read a couple of chapters of a book
- Journal -Write down your “win of the day and what you can do better tomorrow”)
- Meditate -We love the Calm App
Move Your Body
In our busy day-to-day lives, we often don’t have time to get a long workout in. When we think of working out, our mind goes to intense cardio, weight training, or high intensity. While these workouts are great, they are often not practical when we are cramped on time. Shifting our perspective from "getting a workout in" to practicing dailymovementcan boost your mood exponentially. The next time you exercise, observe the way you feel. Are you anxious? Are you excited? Are you peaceful? If you are feeling negative emotions, maybe it’s time to pivot your workout routine. Many of us believe that we must kill ourselves to achieve results. This is simply not the case. It is important to connect with the movement we practice and ensure that we are leaving feeling strong, energized, and in a good mood.
Practice Gratitude and Breathing
It seems intuitive that our mood is often affected by negative stressors in our lives. The first way to combat these acute stressors is to shift the narrative to feelings of gratitude. Start by listing five things in your head you are grateful for and feel the impact of these small stressors will disappear. We often physically feel the impact of stress in the neck and shoulders, so recognizing the tension and dropping your shoulders back can help reduce stress. Breathing in deeply for 4 seconds, and releasing your breath for 4 seconds can drop your blood pressure and help shift your focus from the stressor. Lend a helping hand to those around you and you will begin to notice less and less aggravation from the little mishaps throughout the day.
Cut the Caffeine
The world seems to run on coffee. More than giving you a pep in your step, it is a ritual for many. Like all things, we must mindfully moderate our caffeine intake throughout the day and cultivate a holistic relationship with it in relation to our mood. Ensuring we get restful sleep is the best way to kick the perpetual morning slump that we need coffee to combat. Caffeine also triggers adrenaline, which causes the body to go into a state of fight or flight. While this is great when a bear is chasing you, it doesn't help when you are responding to a rude email. Whether you are a heavy coffee drinker or only drink one cup a day, it is wise to cut it off by 3 pm to ensure you are ready to wind down at the end of the day.
Spending time in nature also sparks creativity, enhances your focus, and helps you age gracefully. Any chance to get a bit of the sunshine vitamin, especially in the morning, plays an important role in regulating your mood and warding off depression. Many studies have shown spending time in nature significantly reduces your cortisol, which is a stress hormone. Nature also boosts endorphin levels which balances your mood and promotes happiness. Whether you have an hour or a minute, time outside can be just what you need.