How to deal with a bad mood. How to get rid of a bad mood: the best psychological techniques

Almost every person can be in a bad mood. Some people are susceptible to it more often, others less often, and it depends on the character and psychological type of the individual. In this state, everything irritates us, communication with colleagues and friends does not bring pleasure and, in general, life appears in “black” colors. Fortunately, there are several techniques that can help you overcome a bad mood.

Causes of bad mood

Any psychological state has its reasons. Perhaps a bad mood is caused by problems at work or in the family, an unpleasant conversation or meeting. Therefore, the first thing to do is to think about the reasons that could have contributed to its appearance. If there is a specific reason, then try to solve it, and do not constantly bother your thoughts with it.

Taking action to correct the problem itself can lift your mood from bad to good. If it cannot be solved right away or it may take some time, then try to switch - take a walk in the park in nature, go to the cinema or cafe, or have sex , in the end. There are many ways to distract yourself from a problem. You should always remember that a bad mood is a consequence of our perception of the world, and it practically does not depend on external circumstances.

Sometimes it happens that such a state overwhelms us just like that - for no apparent reason. Then you need to apply the following methods, which work well in most cases. And this must be done as quickly as possible in order to prevent a bad mood from developing into, since this is already a more serious problem.

Bad mood

After reading this useful article, you will know how to cope with a bad mood and learn to gradually let go of unresolved problems from your memory.
Bad mood- this is an irritated psychological state, which is caused by a decrease in the quality of life and internal dissatisfaction with everything that is happening.
Surely you have noticed more than once that absolutely nothing can contribute to a bad mood. So you woke up in the morning and felt like something was indignant inside. But in general there are no objective factors for this. This phenomenon is called spontaneous activity and can manifest itself regardless of a person’s will.
Without going into the jungle of scientific formulations, we can say with confidence that a bad mood makes a person offended by himself. You try to deal with it, but to no avail.
So what to do if you feel constant or chronic malaise from a bad mood. Of course, you don’t have to guess on the tea leaves, but as soon as possible turn to a knowledgeable doctor who will boast to you of his deep knowledge in the field of psychology. But why don’t you try to cope with a bad mood yourself, using the techniques suggested below in practice.

1). If you feel in the morning that you don’t want to do anything, first of all, take this situation under strict control. At this very moment, you will feel how something inside desperately resists interference and tries to fill your essence even more with deep sorrows. From the point of view of church canons, a bad mood is nothing more than dissatisfaction with something that should give pleasure. Try to smile forcefully, instilling in yourself that you can still feel how everything around is moving. Remember the harshest moment that ever happened in your life. Play it over in your head, wishing it would never happen again. Psychologists say that this technique is very helpful in coping with a bad mood, even in moments of monstrous grief.
2). When you leave home for your work shift, look around and try to determine what you lack for complete happiness. You walk, hear sounds and observe beauty. If you are irritated by a certain fragment, then try not to get angry at it, gradually forming within your soul an accommodating attitude towards objective reality. Chronic irritability is the main cause of bad mood in most people. The ability to restrain yourself is the key to tolerance and good mood, which is directly dependent on a person’s strong-willed qualities. Don’t get irritated over trifles, then you won’t have to shed tears without understanding what caused them. Constant dissatisfaction with life is precisely what forms a chronic loss of strength and resentment towards the entire world around us.
3). If the bad mood syndrome is caused by objective factors related to unresolved problems, then understand one thing: problems will be solved as they arise, and impatient waiting will only unwind an already shaken nervous system. Sit down at the table and try to clearly define the so-called risk measure in the event that an adverse event occurs. What do you have to lose? And what can you realistically do to solve the problem at this time? If you are powerless, then again, using the method of self-hypnosis and strict internal control, declare to yourself the inevitability of what will happen anyway. Remember that constantly in a bad mood observed in people who are no longer able to enjoy what they so persistently strived for.
4). Fight bad mood with the so-called forced separation from the traumatic factor. Never get hung up on deep sorrows, so as not to go to an early grave. This is one of the most powerful arguments that force a person to switch to something else. Force yourself to think in purely positive categories and with the help of scientific philosophical works.
5). Look around again. Not to be happy again that someone failed. This technique helps you cope with a bad mood by comparing your difficult life with those who have it doubly difficult. Observe those who are truly grieving, then you will be able to feel that a bad mood is just a little fatigue, which requires closer observation of your inner world.
6). If a bad mood is a bereavement, then believe that any grief cannot forever keep you under a tight rein. The moment will come and you will accept the situation as a fatal inevitability, which is designed to make you a more resilient person.

I really hope that Bad mood You will be able to calm down with your endless optimism, which is like an eternal fire burning somewhere in your soul.

All people are subject to mood swings. Some more often, some less often. And you are probably familiar with the situation when everything around you is annoying. Every event, even positive, does not please, but brings disappointment. When the gentle spring sun hurts your eyes, and the chirping of the neighbor's children in the yard is an ear-worm. This does not mean that you are a bad person. You're just in a bad mood.

Who ruined your mood? Don't deceive yourself. A bad mood is not a consequence of external causes. The secret of the problem always lies within. And don't lie. Saying it's not true. Let's admit that we ourselves are responsible for everything that happens in our lives.

For some reason, people often like to plunge themselves into a depressing mood. It’s as if they are trying to find the reasons for all the problems. They are trying to find sympathizers. There are few advantages to this. True friends will be sorry, perhaps they will help with advice. Many people think that life is easier this way. But often a person justifies his laziness, low level of motivation, lack of desire.

How to deal with a bad mood? Reveal in the bud. After all, when some kind of trouble happens... STOP! This is the moment when the seed of depression falls on the soil. It is important to realize from which side you are looking at the situation. Can you decide for yourself how to look at a problem? Who decides this for us?

You need to think about it, delve into yourself. Understand what threatens your good mood. Listen to yourself? What happens to the body, to the mind, to the soul? This will help you see the first signs of a bad mood. And then you can take action. Which? How to get rid of a bad mood when it just begins to crowd out all the positive? You need to understand what is best for yourself. Decide what mood you choose.

Observation and sensitivity to one's own feelings are not an innate quality. It develops with the help of psychological exercises. Most personal trainings are aimed at understanding yourself.

What are the reasons for a bad mood? Very often this is a signal from our body. He tells us: “There is something wrong with me.” It’s a familiar situation – you wake up in the morning, and it’s not clear why you’re in a bad mood. And you just need to remember what happened yesterday before going to bed. Hearty dinner! Dietitians do not recommend eating before bed - this is harmful to your figure and contributes to the deposition of fat in the body. Psychologists agree with their colleagues. After seven to ten hours of lying almost motionless, the food stagnates and rotting processes begin. How to deal with a bad mood? Delay your meal time two hours before bedtime. Take a two-week to three-week course of bifidobacteria and lactobacilli every six months. You can eat fiber, which is sold in pharmacies - it helps remove harmful substances from the body.

You get into a very bad mood when you sleep in a stuffy room. The body does not have enough oxygen for proper rest. And he takes revenge with a feeling of weakness and nightmares. And they never cheer people up. But you need a little thing - an open window or regular ventilation before going to bed.

A bad mood in girls and boys causes constant stress. It occurs when you live in the same apartment with people you find unpleasant. You always have to expect something bad, constantly be in tension. How to get rid of a bad mood in this case? Try to move away from them.

Bad mood, what to do? Did it appear today? Think about how much caffeine you consumed yesterday. This substance plunges the body into a tense-stressful state. His overdose threatens the next day with a caffeine hangover. How to deal with a bad mood? Limit your daily caffeine intake. It is found in coffee, green and black tea.

Why the bad mood? Think about how much you move. With a lack of movement, the body's cells are poorly supplied with oxygen. A bad mood in this case is a cry from the body. Start moving more, playing sports, and it will immediately recede.

When you watch your diet, sleep comfortably at night, don’t experience constant stress, don’t overdo it with coffee and move a lot, but the problem remains a bad mood, what should you do? The cause may be a kidney problem or bile stagnation. When the kidneys do not work well, urine stagnates in the body. The body is poisoned. Drink more water and a diuretic. If there are symptoms of bile stagnation, you need to find out whether the gallbladder is working well. You can also drink choleretic drugs.

It is important to remember that a constantly bad mood is very dangerous. This can lead to depression. And it doesn’t matter what the reasons for the bad mood are. Depression negatively affects a person’s life, worsens his relationships with loved ones and colleagues, and negatively affects his ability to work.

How to distinguish a bad mood from depression? After all, with depression you need to see a psychotherapist. It consists of three components - mood disorders, autonomic disorders and fatigue.

If a bad mood lasts more than two weeks, the person has a mood disorder. When you are depressed, the world seems dull and gray. Very often, a mood disorder is accompanied by mood swings rather than a stable bad mood. In the morning everything around can make you happy, but in the evening you feel heaviness and depression. Or the morning bad mood dissipates in the evening. And then, it seems that there is no need to ask the question: “Why are you in a bad mood?” This is not so - you need to listen to yourself.

Sometimes a depressed mood is accompanied by feelings of melancholy, anxiety, despair, and indifference. Perhaps a person will not notice a bad mood. But the feeling of “a stone in the soul” will signal the onset of depression. There are rare cases when depression manifests itself in chronic pain in some place, and no doctors can identify the cause of this pain.

Very often, long-term stress can lead to depression with anxiety. It is very important to identify anxiety. It may be accompanied by constant unreasonable fear for loved ones, fear of falling asleep and frequent nightmares. Sometimes anxiety manifests itself as nervousness and the inability to sit in one place.

Anxiety, which manifests itself in a feeling of panic (symptoms of which are a feeling of rapid heartbeat, a feeling of lack of air, trembling in the body), often occurs against the background of full-blown depression. This is how one of the types of depression manifests itself - anxious depression.

Unlike anxious depression, when a person cannot sit still, other types of depression reduce a person’s physical activity. He sleeps more than twelve hours a day, and sleep does not bring morning vigor. Ordinary tasks such as making soup or vacuuming the carpet seem difficult and meaningless. Most likely, this is the development of apathetic depression.

Inhibition processes affect not only motor activity, but also mental processes. Attention and memory deteriorate, it becomes more difficult to think. Feeling tired after reading or watching TV for a short time.

The second component of depression is autonomic disorders (manifestations of vegetative-vascular dystonia). If the cardiologist and general practitioner have ruled out relevant organic diseases, then dizziness, headaches, frequent urination, false urges, and fluctuations in blood pressure and temperature are secondary vegetative signs of depression.

Depression also affects the gastrointestinal tract: appetite disappears, constipation appears for four to five days. With atypical depression, the opposite happens: appetite increases and diarrhea appears. This form of depression is much less common.

When depression develops in a person, regardless of gender, sensations in the sexual sphere become dulled. Sometimes depression prompts numerous promiscuous sexual intercourse and masturbation. Men have problems with potency. In women, menstruation is delayed by ten to fourteen for six months or more.

The third component of depression is asthenic. It is expressed in fatigue, irritability, sensitivity to weather changes.

With depression, there are problems falling asleep, shallow sleep, early awakening with a persistent desire to sleep.

The development of depression has its own laws. The most severe is depression, in which thoughts arise about the purposelessness of life, and even about suicide. The manifestation of such signs of depression is a reason to immediately contact a psychotherapist. It is important to begin treatment with medications in the correct doses as quickly as possible. Medicines affect the system of serotonin (the hormone of happiness), norepinephrine, etc. A stable mood helps solve psychological problems.

There is a myth that antidepressants are addictive. Therefore, many are afraid to take them. Strong sedatives and sleeping pills from the group of tranquilizers cause addiction. Antidepressants used to treat depression are not addictive.

Antidepressants are prescribed according to the nature of the depression: some treat depression with a hint of anxiety, others treat depression with a hint of apathy and indifference. When using medications in the correct dosage, the first results appear in the third or fourth week - anxiety disappears, suicidal thoughts disappear, mood levels out, and the desire to live actively appears. To cure depression, you must complete a course of treatment. If interrupted, depression may return.

The duration of treatment with antidepressants is determined by a psychotherapist. It usually lasts from four months to a year. Sometimes a maintenance course of treatment is prescribed. It is designed to consolidate the results achieved in the fight against depression.

Depression can be compared to a high fever. This is an indicator that something is wrong in the body. It should not be taken lightly. It is better to prevent it at the stage of bad mood.

If you’re not in the mood at all, what should you do? Every person who is in a gloomy mood is forced to ask himself this question. The reasons for this condition may be different, but you should not put up with it. It is easy to regain the lost ability to enjoy life by using the following recommendations from psychologists.

No mood, what to do? Sports will help

Research shows that nothing can put a person in a great mood as quickly as physical activity. If you are not in the mood, what should you do? Theoretically, you can go to the nearest gym or pool. However, it is even more beneficial in terms of improving mood to exercise outdoors.

Jogging, cycling or roller skating, walking at a fast pace - all these activities help to cheer up within a few minutes. If you have no desire to play sports at all, you can limit yourself to five minutes of stretching or persuade yourself to do a few bends and squats.

Regular exercise is recommended for people who constantly have What to do to forget about this problem forever? It is enough to devote just a few minutes a day to exercise. Sloths may prefer meditation, which requires no effort at all.

Happy Products

No mood, what to do? It is not always possible for a person immersed in gloomy thoughts to force himself to exercise. In this case, products that stimulate the production of endorphins will come to his aid. For example, you can forget about the diet for a while and allow yourself to eat a bar of chocolate, giving preference to dark varieties.

What other foods will help someone who is in a bad mood? Bananas are famous for their ability to combat bad mood. This fruit is loaded with amino acids that stimulate the production of serotonin. It is not surprising that bananas are used in the manufacture of drugs for insomnia and depression. It is also worth drinking a cup of green tea, which contains substances that eliminate anxiety and improve tone.

Musical pause

If you are not in the mood, what should you do? The right music is an effective tool in the fight against depression. Every person has pleasant memories that are associated with certain compositions. Psychologists also consider classics to be ideal music for people immersed in dark thoughts. For example, you can listen to Beethoven's "Overture", Mozart's "Rondo" or Edvard Grieg's "Morning Mood".

It’s great if a person fights a bad mood by not only listening to music, but also dancing to it. Dance steps performed to energetic compositions will help you quickly get rid of melancholy. In case of depression, a taboo is placed on sad melodies - only happy music.

Communication

If you are in a very bad mood, what should you do? It is great if a person has the opportunity to discuss his troubles with a psychologist. A specialist will help not only restore the ability to enjoy life, but also solve the problem that led to a deterioration in mood. If you cannot get professional advice, you can always turn to close friends for support.

By the way, it is not at all necessary when communicating with bosom friends to talk about problems that led to a deterioration in mood. It is much more useful to go with friends to a party, picnic or fishing, visit a nightclub, bar or restaurant. An atmosphere of fun effectively helps to make sad thoughts disappear.

When you are depressed, you need to choose your company carefully. During this difficult period, it is advisable to refrain from communicating with incorrigible pessimists who are accustomed to looking at the world through dark glasses and noticing only the bad in everything. It is much easier to get rid of a negative mood when surrounded by cheerful and confident people who are able to give others a positive charge.

Job

If you find yourself in a low mood, what should you do? Interestingly, in some cases, hard work helps to forget. Professional achievements, even seemingly insignificant at first glance, effectively help you forget about depression. Having immersed himself in work, a person will indulge less in sad thoughts, since there is simply no time left for this. Of course, this method should be used only if the source of negativity is not problems associated with professional activity.

Work that distracts from worries can also be physical in nature. Why not take on a general cleaning of the apartment, which has been postponed indefinitely for many months? In some cases, it is enough to rearrange the furniture in one room in order to cheer up.

Self improvement

What to do if you ruin your mood? In this case, psychologists recommend switching to an activity that is completely unrelated to the source of the problem. Every person has a cherished dream, the realization of which is constantly lacking time or energy. It is possible that the time has come to fulfill your goal and engage in self-development.

For example, people who have long dreamed of learning a foreign language can enroll in courses or find a teacher. Maybe it's worth taking a few singing or drawing lessons. The main criterion for choosing a new hobby is that it should bring pleasure and distract from the problems that make life joyless.

Also, trainings and seminars, the main goal of which is to develop positive thinking, will help you use your time and leave a negative attitude behind.

A change of scenery

If you're not in the mood, do it. It’s great if a depressed person has the opportunity to take a vacation and forget about work for a while. Traveling to another country, getting to know a new culture, visiting local attractions - there is simply no time and energy left for gloomy thoughts. It is advisable to choose an unfamiliar place for relaxation, this guarantees an abundance of fresh impressions.

It is not always possible to go on a trip abroad. In this case, you can give preference to traveling to neighboring cities. There are interesting places in almost every locality, why not visit them? Even changing your environment for just a few days can have a positive effect on your mood. You can visit relatives or friends or stay in a hotel and feel like a tourist.

Adrenalin

Often, people who are depressed manage to cope with this problem by embarking on adventures that involve some risk. Entertainment should be chosen based on your own preferences. For some people, a parachute jump or paragliding will help them experience strong emotions. Others will prefer to go kayaking. Still others will opt for caving or rock climbing.

In some cases, you can get a boost of energy simply by riding “dangerous” rides. Lazy people can be advised to turn on a really scary horror film or watch it in a cinema.

Normalization of lifestyle

What should a person do if he notices what to do in this case? If there are no visible reasons for this, you should take a closer look at your lifestyle. It is likely that the root of the problem is a simple lack of sleep. People who deny themselves the right to eight hours of rest for a long time often face emotional instability.

It is also worth spending time in the fresh air more often, abandoning the car and public transport in favor of walking. They have a positive effect on blood pressure, blood circulation, and also affect the emotional state.

The menu should be as rich as possible in fruits and vegetables, as well as dairy products. It is advisable to give up fast food at least for a while. Aromatherapy helps with emotional instability. Jasmine, chamomile and rose oils receive the best reviews.

Mild sedatives

If you are not in the mood, what should you do? No matter how strong the desire to self-medicate and start taking sedatives, you cannot do this without the appointment of a specialist. However, the use of medicinal herbs is not prohibited if there is no allergy to the components of the medicinal compositions. Decoctions of lavender and chamomile, of course, will not provide quick results, but will not harm.

There is not a single person on the globe who does not periodically or regularly experience a bad mood. It’s not so scary if such a state of depression comes rarely and passes quickly. We are still people, not robots. But what to do if a bad mood has become your habitual state?

A bad mood is a kind of signal from the body that you are not happy with this life. First of all, you need to figure out the cause of your bad mood! And to do this, sometimes you need to carry out complex psychological or even philosophical work “on mistakes.” The reasons can be very different. You are guaranteed to be in a bad mood if you regularly communicate with unpleasant people, have troubles at work, or have a quarrel with a loved one. If a person constantly does not get enough sleep, this also makes him irritable and nervous. Often the cause of a bad mood is health problems, chronic pain syndromes.

Prolonged bad mood and depression can eventually lead to the development of real depression and neurotic conditions. There is a phenomenon of seasonal depression or seasonal affective disorder. At the same time, a bad mood most often visits you in the autumn-winter period, and women aged 25-44 years are twice as susceptible to it than men. In itself, bad mood and depression lead to disruption of communication between brain neurons, an imbalance of chemical compounds - norepinephrine, serotonin and dopamine. But it is precisely this “lucky three” that is responsible for the state of mental balance, joy, the state of falling in love, i.e. for happiness.

You can, of course, enjoy your bad mood, get a kind of buzz from self-pity, sitting at home and going through dull thoughts. But at the same time, you run a high risk of ruining relationships with loved ones. In addition, a person who is always sad and despondent becomes uninteresting to anyone. And who wants to spend their life alone? This means you have to fight your bad mood with all your might!

As soon as you are overcome by another attack of bad mood, try to urgently find some kind of active activity. For example, force yourself to do some spring cleaning, or, better yet, go for a walk, visit friends, go to fitness, dance, or play tennis or bowling. Occupy your brain with intellectual activity - chess, a funny movie or an exciting book will instantly distract you from soul-searching and even deeper immersion in a bad mood. Do not forget about proper nutrition and rest. Water treatments will help you get rid of negative emotions and irritation, even if it is a bath with aromatic additives or salt, a contrast shower, or a trip to the pool.

But sometimes the moment is missed and a bad mood turns into depression. In our country, every third adult suffers from some form of depression, but only every fifth of them consults a psychotherapist. The processes of oppression and inhibition during depression gradually cover the entire body - a constant feeling of fatigue and weakness, it becomes more difficult for a person to think, his memory and attention deteriorate significantly, which affects performance and quality of life in general.

As a rule, depending on the nature of the bad mood and the form of depression, the psychotherapist prescribes different antidepressants. The effect of antidepressants is due to the influence of serotonin (the hormone of happiness and pleasure), norepinephrine, etc. on the system. Against the background of a consistently good mood, it is much easier to solve psychological problems and change your attitude towards various situations. Unfortunately, all major groups of antidepressants begin to have a significant positive effect by the end of the second week. And during these two weeks the person continues to suffer, experiencing a bad mood.
This circumstance required an active search for effective therapeutic methods for depression in the early phase of therapy. A significant breakthrough in research was the xenon therapy method. The inert gas xenon has a direct effect on the release of serotonin, which determines its anti-stress effect, which occurs quickly and is persistent; after the first procedure, positive motivation for successful treatment is formed, smaller doses of psychotropic drugs are required, and the course of treatment is shortened.