Waking up on the wrong side of the bed in the morning – it happens to us all. Even when I’m at my best, sometimes a weird dream or the sound of crows outside on a cold day just give me that icky funky rut of a feeling. Or maybe things aren’t going the best and it feels like the world is working against your happiness. Whatever the cause of your funk, there are simple things you can do to shake it off.
Try these mood elevating tips and refuse the funk to get back to your better self in no time.
1. Catch Yourself Smiling
Take notice of what your face is doing. Are you clenching your jaw or scowling or scrunching your nose? Chances are, your face is reflecting that inner mood monster and you don’t even know it! I recently stumbled upon a meditation technique used by Jose Silva, a world famous self-help author and creator of the Silva Method meditation program (total badass game changer).
Quickly relieve tension:
- Get in a comfortable position
- Imagine and say the number 3, three times in your head
- Relax your scalp
- Relax your forehead
- Relax your eyes, and the tissue surrounding your eyes
- Relax your face and jaw
- Smile softly
- Relax your shoulders
If you want to keep going, down your arms, hands, chest, abs, butt, thighs, calves and feet… do it! But the face…. I’m telling you. I didn’t even know I could have a tense scalp until I relaxed it for the first time. This is the first thing I do if I’m stressed or in a mood and it always helps.
After you’ve relaxed the scowl off your face, give a big smile a try! Feel your cheeks and imagine someone else’s smiling face, too! Good feelings make us smile, but did you know it can also go the other way? Smiling can actually trigger good feelings inside of us! Give it a try – smile at your toothbrush, smile at the birds, smile in traffic to boost your mood.
2. Freshen up
Sometimes the best thing for us is the last thing we feel like doing. Getting in the shower or washing your face can totally transform your mood… if you let it. Let the water wash away your worries. Tell yourself that you’re allowed to be grumpy for every second of it – but when it’s over, you will transform into a lighter version of yourself. Take the extra time to moisturize and really set yourself up for a better day.
Don’t have time for a shower? Wash and moisturize your face and neck…. And maybe your armpits too 😉
At work already? Head to the restroom and pat some water on your face and neck, smile in the mirror and say to yourself, “much better”.
3. Daydream a better world
I used to have a major problem with conjuring up worst case scenarios. I would chew on my lip and imagine the worst thing that could happen so I could problem solve it in advance using the power of my mind and be better prepared for it when shit hit the fan.
But guess what? Those things I got myself all freaked out about almost never happened. I would guess about 95% of what I worried about never came close to reality.
But here’s the thing. It became real to my body and my mind and it wore me down.
Your body and stress hormones don’t know the difference between a real threat and an imagined threat. Most often your body counts on your brain to tell it if it’s safe or not. A tiger could actually be outside your tent or you could just be watching a scary movie- your body takes on the stress either way.
This amazing tip is probably the best piece of advice I can offer:
Discontinue talking and thinking about what you don’t want to happen, and instead talk and daydream about what you do want!
Watch out for the negative language in your life and correct it. For example, resist the temptation to say “What I want is for everything to stop sucking the life out of me and for my kids to stop whining all the time”… and instead DO say, “What I really want is to have more energy in my life so I can have more fun with my kids and make fond memories” or something along those lines. The more specific the better!
If something’s got you down and in a rut, try talking or imagining your way up and out of it using only positive language and imagery. If someone or something comes up in your mind to block you, just nudge them off to the side and keep the good in view. Over time you will see some amazing changes unfold in your life. Not only will it help to balance your hormones in a healthy way, but reframing your expectations and desires will guide you toward a better life.
4. Jump around to an upbeat song
Ok, when I say jump I really mean jump! Bouncing is a proven technique to elevate your mood, get the lymphatic system moving and eliminate toxic buildup. You could bounce from one foot to the other like a boxer while you’re waiting for the coffee to brew, skip across the house a few times, or get out that old jump rope! If you have a rebound trampoline at home then you may just be the coolest person ever- put it to good use! However you choose to jump, do it for at least one full song- the more upbeat the better!
5. Make somebody’s day
Life got you down? Get outside of your head and focus on making someone else’s day brighter. Maybe it’s time to call your aunt who would love to hear from you or maybe your dog would love to go for an extra long walk! Or maybe you set out on a mission to bring sunshine to everyone who you come in contact with by flashing a kind smile, holding doors, offering to help someone who needs it. Maybe you could mow your neighbor’s lawn or just show up at your mom’s and ask if she needs help with anything around the house. If you just can’t get yourself out of bed, leave a kind review online or spend some time writing encouraging words to someone who would appreciate it.
There are so many things you can do to show people you care and seeing the impact you have on their day is sure to boost your mood, too.
What is your love language? Get out and express it!
6. “Tell me all the good things”
Life can get crazy and there is no shortage of things to worry about, complain about, and get upset over. But what about all the amazing things happening in your life and the lives of your loved ones? The good stuff that inspires us to be better! I know that when we’re down in the dumps the last thing we probably want is to talk about how well things are going for other people – but more often than not it is exactly what we need.
How are you going to feel better if it seems life and the people in it are full of nothing but problems?
Allow yourself to feel inspired by people who are getting it right and celebrate their success with them. Share your success stories. Even if all you think you accomplished this week is a load of laundry and taking the dog for a walk. Talk about it. Resist the urge to talk about what is irking you and instead talk about anything and everything that is good.
Stressed about what you’re making for dinner? Ask someone who loves to cook what they’re making! Are things not going well at work? Ask your badass boss friend how they got their promotion. Don’t let others’ success intimidate you. We all have skills and special parts of ourselves that set us apart – you included! Open the door for people to share their gifts with you and don’t be afraid to share yours, too.
7. Walk in nature
A breath of fresh air will do you some good. Take a walk in nature – even if you only have time for around the block. Get out and notice any plants or animals and the color of the sky or clouds, the feel of the air… is it damp or dry? The color of the grass, and song of the birds. Just get out there and remind yourself that you are part of this and it is a part of you. Your entire world does not exist just in the bubble you create or the thoughts in your head. You are a part of something greater and greatness is a part of you. Even if you don’t know what it means exactly, you are never truly alone. Your life will have seasons of change and winter is a part of life. Spring always returns.
8. Eat something green and drink water
If you’re waking up wilted, eating some perky greens could really help!
You are what you eat. Literally. Your body is 60% water. Only 43% of all the cells in your body are actually made from your genetic material. The other 57% are not human. Did you read that right? Yes… 57% of the cells that make up your human body are actually not human, but are trillions of microorganisms and bacteria that cohabitate your body just like we cohabitate with plants and animals on the Earth.
How did they get there? By eating, breathing, and touching things.
Create a more beautiful world inside your gut and body by drinking fresh clean water and consuming more fresh green vegetables and herbs which contain a whole host of healthy microorganisms, minerals and vitamins to add to your inner world. Sometimes that “gut feeling” that something is off really is what it sounds like. Do something about the climate crisis that could be happening inside your own body. Take steps to make a healthier and more harmonious world for your cells and microorganisms and you will feel the difference.
9. Stretch or Yoga… don’t forget to breathe
Yoga is a great way to release tension and create a calmer and more comfortable physical state of being. If you haven’t tried it before, simple stretching activities are also a huge help to combating the funk of the day.
Here is my super simple, highly effective daily stretching routine to ward off cranky aches:
- Morning: stretch neck, shoulders, arms, and upper back
- Mid-day: stretch torso and sides, reaching for the sky
- Evening: stretch lower back, hips, thighs, calves and feet
Breathe in deeply, and breathe out into the stretch. Stretch each body part slowly and do several times for maximum tension release and benefits.
10. Tackle something you’ve been putting off
The scariest of the tips, tip number 10 coming in hot! Do something you don’t want to do but know you need to do.
Relieve yourself from this one burden. Put on your blinders, force yourself to do it, pump yourself up, get it out of the way and knock it out of the park.
These things we put off are like ghosts that haunt us. They exist in the back of our minds and can even prevent us from fully and completely enjoying moments that should be enjoyed! Have you ever had a day where something wonderful was happening but there was a nagging feeling inside of you that you had unfinished business?
Maybe it’s a bill that needs to be paid or you promised something to someone and never followed through. Maybe the house is clean but the closet is a mess… maybe the oil change light has been blaring at you for weeks on end. Maybe it’s something more serious and you’ve been putting off a doctor’s visit. There could be an elephant in the room that you need to come clean about to a loved one… there’s always something weighing us down and giving us pause.
Plow through at least one of those things that make you cringe to think about today, right this very moment. Set yourself free from any guilt or shame attached to it and treat yourself to a reward when it’s finished. Or hey! Maybe you can scoot back up to tip number 6 and talk about your accomplishment once it’s complete!
Bonus: Do all things with love and be a little extra about it
When in doubt, do it with love. Being grouchy is made worse when we spread our negative emotions to the people in our lives. When we aren’t feeling our best sometimes it’s like being trapped inside of your head – like a turtle in a shell. You might not realize your snapping at others is also hurting you.
Let’s say your partner is making a latte. The espresso is brewing and they ask you to get the milk out of the fridge for them. You are equal distance from the fridge, and you’re annoyed that they asked because it requires your energy and a kind gesture from you – which is more than you feel like giving in your sour mood.
There are so many ways to play this out:
- You snap “can’t you see I’m busy- get it yourself!”
- You roll your eyes and silently make your way to the fridge, faking cool composure while harboring resentment with every step, put down the milk with a self satisfied smirk on your face for having just accomplished your one good deed for the day
- You let out a big sigh and head to the fridge to get the milk, but do it with anger and maybe even slam the fridge door while voicing your complaint
- You sweetly say “Of course! One milk coming right up my love!” and merrily bring it over to your partner with a smile on your face
If you’re really in a stubborn rut, it might be tempting to act out option 3 like a total diva. But where is that going to get you? Who’s going to feel better? Who’s going to get hurt?
Maybe your partner asking you for a little help (whether they really need it or not) is an opportunity to connect and share a smile. Sometimes when people ask for help it’s a request for a show of love in disguise as a favor. If you chose option 4, what happens next? It just may open up a door for more positive exchanges in your day and amount to something great over time.
I hope you found these tips helpful! I know these simple changes have made a huge impact in my life, The world really does open up when you do!
Xoxo & Vitality,
Erin