Bad mood: these tips will lift your spirits

Everyone knows a bad mood – but it can be an important signal from the body. We show what leads to a bad mood and how you can lift your mood.

Hiding in bed all day or nagging colleagues – bad moods can express themselves in different ways and are part of life. Bad mood is no disease and rarely a symptom. It is part of natural mood swings. Usually a bad mood goes away on its own.

In many cases, a clouded mood wants to indicate something in particular. You can therefore use it as a important warning sign serve – especially if it lasts longer. It is therefore important to get to the bottom of your feelings. So you can learn important things about yourself and choose the right strategy to lift your spirits.

Causes of Bad Mood

There are many reasons for a bad mood. You can easily counteract many reasons, others you have to explore more deeply.

Causes of a bad mood can be:

• the weather (especially lack of light in the autumn and winter months)
• lack of sleep
• bad eating habits
• Sedentary lifestyle

You can find out the causes just mentioned relatively easily and – if you are consistent – balance them out well. However, there are also causes that are more difficult to fathom and improve:

• Dissatisfaction, for example with a relationship or the current job
• Stress or excessive demands
• Insufficient challenge
• negative thoughts

You can compensate for some of these causes with little, others with more effort. In many cases, a bad mood indicates that the target and actual situation do not match. For example, this can be because we are doing more than we have in reserve, are stuck in a job that does not fit our values ​​or our personality, or we feel that we are not exhausting our potential.

Research your bad mood

Before you can choose a good bad mood strategy, you should figure out where the bad mood comes from:

• Have you been eating unbalanced or not getting enough sleep in the past few days?
• Could it be the time of year?
• Is the job particularly stressful or are you dissatisfied?
• Are you missing something (like affection or relaxation)?
• Don’t you feel challenged enough?
• Are you not living in accordance with your values?
• …

There can be many reasons why you are in a bad mood. Especially if you are in a bad mood for a long time, it is important that you research it carefully.

Try to be as specific as possible about where your bad mood comes from:

• “I feel bad because …”
• “What I am missing is …”

Simple solutions to a bad mood

If basic physical needs are not adequately met or your hormonal balance is not in balance, you can counteract the bad mood with the following tips:

• If you suffer from a lack of light in the dark autumn and winter months, maybe one is light therapy something for you. If you have the opportunity, take advantage of this as well light the lunchtime for a walk.
• Sleep: Go to bed an early evening or a Nap can lift your spirits. Treat yourself to rest and relaxation when the bad mood is accompanied by exhaustion and tiredness. Also can Relaxation exercises ensure more serenity.
• The right nutrition Having plenty of vegetables and fruits, warm meals and enough drinks are important for body and soul.
• Walks or sports in the great outdoors: Your Vitamin D– The memory fills up through the daylight and the movement promotes a good mood because the happiness hormones Serotonin and dopamine are released. At the same time you can use the stress hormone Lower cortisol. If the weather does not allow you to go outside, indoor sports, indoor swimming or a round of yoga on the mat at home are also available. More on this: Yoga for beginners – these tips will get you started.

Solutions to deeper causes of bad mood

If a bad mood lasts longer and occurs again and again in certain situations, such as at work or in a relationship, this can be a cue for you to make a change.

Is your bad mood an expression of stress and excessive demands?

• Make more breaks and think about one vacation after. Bad mood at work can be a Burnout symptom, so you should take them seriously.
• Try to slow down your life and Reduce stress.
• If you feel like your life is overwhelming you, it may help if you familiarize yourself with the topic Minimalism busy.

Could your bad mood be an expression of dissatisfaction?

• Try to get rid of negative thoughts and instead to think positively.
• If it helps you, you can Write a diary. In doing so, you write part of your dissatisfaction in the truest sense of the word “from the soul”.
• If your job is not fulfilling and challenging you, you may suffer from one Boreout. Think around and try to see if you Find a calling can.
• Don’t you dare to find a long-cherished one Realize dreambecause you’re scared that Leave your comfort zone? you dare, something to change!

And: social contacts against bad mood

A bad mood can be a sign that you lack closeness and attention. If you notice that you are missing time with loved ones, then:

• meet up with your friends and do something together.
• make phone calls or otherwise get in touch with others. Maybe you want one write personal letter?
• take up an honorary position. Doing meaningful things can fulfill you and bring you closer to others.

Read more on Techzle.com:

• Mindfulness: The difficulty of being in the here and now
• Nature against stress: that’s how much time you should spend in the country
• 7 ways out of the winter depression

English Version Available: How to Beat a Bad Mood