There are many small techniques that one can practice in order to turn a bad day around. Learning skills such as mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness are all components that are useful in making your day a more positive day. Here are 3 on the go tips you can use to help turn your day from a zero to a ten in minutes!

Noticing Joy

Noticing joy is a small way of recognizing joys (i.e. watching a mother push her happy child on the swing) that can switch the brain from thinking negatively to thinking in a more positive way.

Mindfulness

Practicing mindfulness through meditation on a regular basis can help one feel more connected to the present, allowing themselves to feel more available and aware. A simple way to practice mindfulness through meditation is to sit in a quiet space, close your eyes, and start focusing on counting down from 20. Anytime you find yourself skipping a number, start at the top! With the development of mindfulness skills, you can choose what thoughts to hold on to and which to let go of. Using mindfulness skills can help our brains decide to turn a bad day into a great day by acknowledging the awareness of the unhappy moment and consciously letting it go. And hey, what’s better than feeling in control of your thoughts? If you are a beginner and looking for a quick way to get some mindfulness and meditation in, there are many apps that can help you start—feel free to ask me for my favorites! Don’t be shy—this is an easy way to get some zen in!

Coping Skills

Having a “go-to” set of coping skills to use when you are in a rut can help turn the day around very quickly. For example, having a playlist to listen to can help shift your mood from feeling down to feeling upbeat. Listening to music, splashing some water on your face, or taking a walk are three quick coping skills that can help reset and refresh your mood.

It is so easy to get lost in the hustle and bustle of every day that sometimes we just need to take a second to reflect on the present and use the tools we have to feel better. To learn more about how to turn your day around in minutes or to discuss how to develop coping skills for your every day life, call us today to set something up!