What to Do on Bad Days?

-

We all have bad days.

It is not realistic to always be happy.

What really matters is how we choose our behaviors and responses during these challenging times.

🌟I personally do the below, and they really help (supported by psychological science):

1. Engage in your passion project. Pursue something you love, even if it's not your everyday work. Scientifically, engaging in activities that bring you joy can boost your mood and overall well-being. I personally enjoy reading articles and creating content such as writing this blog. 🤍

2. Spend time in nature. Take a walk, especially during the day. Exposure to nature has been linked to reduced symptoms of depression and increased feelings of well-being. (PS: research shows that exercise in nature improves self-esteem too!).🌱

3. Talk about it. Express your thoughts and feelings to someone who understands. Social support and sharing your emotions can have a positive impact on mood and emotional regulation. 👨‍👧‍👧

Remember, a bad day does not have to be a bad week or a bad life. 

🌟The two catalysts for feeling better: Acceptance and Movement.

Acceptance is a main factor of psychological flexibility in ACT* -one of my favorite topics in psychology- and it suggests that accepting negative emotions can lead to better mood and life satisfaction. 

So whenever you experience unpleasant feelings, start by noticing them at the moment then engaging in what matters to you despite this feeling. 

Ask yourself, ‘What matters to me right now?’, ‘What does this painful feeling suggest that I care about?’.

Did you know that behavioral activation is the first line of intervention for mild depression?

In other words, science tells us that movement is key to feeling better.

It does not have to be tough gym classes or 5 am Pilates sessions.

Behavioral activation can be as simple as:

  • Taking a hot or cold shower
  • Doing the laundry
  • Cleaning your closet
  • Going to the mall to see a friend

It is any activity that you engage in, even when you don't feel like it, but I guarantee you that you will feel much better and more accomplished, even if slightly, after completing it.🌟

Take home message: 

Let's make a conscious choice to take positive actions even on tough days.

Mental health is a journey. So, what can you do today to take the first step? 

If you find yourself struggling to engage in healthy behaviors or cope with unpleasant feelings, don't hesitate to reach out and send me a message or an email on kindmindbydana@gmail.com 😊

Yours truly,

Dana Berri

Kindness is not just a virtue, it's a way of life. 

References:

  • Troy, A. S., Wilhelm, F. H., Shallcross, A. J., & Mauss, I. B. (2013). Seeing the Silver Lining: Cognitive Reappraisal Ability Moderates the Relationship Between Stress and Depressive Symptoms. Emotion, 13(3), 553-560.
  • Dimidjian, S., Hollon, S. D., Dobson, K. S., Schmaling, K. B., Kohlenberg, R. J., Addis, M. E., ... & Jacobson, N. S. (2006). Randomized trial of behavioral activation, cognitive therapy, and antidepressant medication in the acute treatment of adults with major depression. Journal of Consulting and Clinical Psychology, 74(4), 658-670.
  • Barton, J., & Pretty, J. (2010). What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis. Environmental Science & Technology, 44(10), 3947-3955.
ACT* :Acceptance and Commitment Therapy

Comments

Post a Comment

Popular posts from this blog

Between loss and grief, there is life.

-
Between loss and grief, there is life. And it took me time to accept that. I’ve studied grief and learned the psychology behind it- everything from the Kübler-Ross model to what I’ve seen with my clients in therapy, and of course, what I’ve experienced myself. Grief is bottled-up love that can no longer be expressed, either because the person, place, or connection is out of reach - or gone entirely. I’ve experienced grief throughout my life and often reminded myself that the pain is temporary. But only recently have I truly understood that suffering is an inseparable part of life. It cannot be avoided, and it often shows up when we least expect it. I never imagined I would be unable to return to my house- my bedroom, my balcony. This fear, something I never acknowledged before, was unlocked in the past few months. I grew up hearing stories about war, and I even lived through the 2006 war. Back then, thanks to my still-developing frontal cortex, I mostly remembered the moments of...
Read more

Who Am I, If I am Not My Thoughts?

-
 'I am Whole, Complete, Valid and Perfect'. What happens to your mind when you read these words? I am inviting you to notice the quality of your automatic thoughts at this moment. Then, find something that is FREE and DISCONNECTED from your history.  It could be a random person you saw today, a nice outfit you saw someone wearing, or the fact that the earth spins around itself and the sun 🌍 The point is to stop automatically thinking or associating things together.  Did your mind jump to tell you 'No, you're not?', or you simply remembered one time that you actually felt like a whole, or perhaps incomplete. Again, notice these thoughts, and go back to this moment; You, reading this sentence, while sitting on a chair or maybe walking to your next session. 'I am Whole, Complete, Valid and Perfect' Notice what is NOT automatic after you hear this. Notice 'who is noticing' ; You are not your thoughts, your memories and whatever happened to you.  ...
Read more

Letting Go and Holding On: Five Green Flags for Healthy Friendships

-
Unpopular opinion: As you grow, some friendships may go offstage.  It is not because you are 'losing people' or 'cutting them off'. This happens more naturally as you are growing, expanding, and shifting your focus to new priorities that matter to you. And most importantly, that align with your identity and purpose. Some people would still have a place in your heart, and you might decide to check on them and catch up from time to time, but this does not mean that you should necessarily allocate your time and energy to invest in them regularly. Erik Erikson, the very well-known German-American developmental psychologist and psychoanalyst, suggested it is a normal stage of development to focus on relationships that are most important to us and we may have less time or energy to maintaining a large network of friends as we move into adulthood. We may prioritize other responsibilities such as our career, the family we are creating and our personal growth, which can lead to...
Read more