Have you ever had everything in your life spin out of control?
Nothing you do works out the way you want. Everything goes wrong. And the whole world seems to be conspiring against you.
Keeping your happy demeanor up during those times is hard, isn’t it?
And you wish you could wave a magic wand and transform your mood into perfect bliss. Right?
While I can’t promise to teach you how to cast a spell like Harry Potter, the following tips can have an almost magical effect on your mood.
Next time you’re feeling overwhelmed from a hard day on the floor, try one of these methods to relax and recharge.
Here Is Your 18 Way Public Health Natural Activities For Avoid Stress And Keep Your Mood Up
1. Engage in exercise
Exercising has long been proven to reduce stress. But for nurses who are on their feet for 12 hours a day, going for a run after work may not sound very appealing.
That said, stress-relieving exercise doesn’t have to be a big production. Keith Carlson, BSN, RN, NC-BC and career coach, points out you can keep those endorphins flowing with simple exercises that can be done from the comfort of your own home.
One of the best exercises for stress-relief is yoga. Yoga has been proven to improve cardio and circulatory health, manage weight and boost energy levels. A quick daily routine can help you focus yourself and blow off steam accumulated from a long workweek.
2. Center yourself with meditation
Meditation comes in all forms, from mantra meditation to Tai Chi to guided meditation, there is a relaxation method for almost everyone.
According to the Mayo Clinic, meditation provides many benefits. Emotionally, it helps you manage your stress, get rid of negativity and increases your self-awareness. Physically, it allows you to manage anxiety, pain, depression and heart disease, among other issues.
The best part of meditation is that it can be done at work or at home. If you’re having a stressful day at work, find a quiet place and take five minutes to close your eyes and clear your mind. You may find that some of your stress ebbs away, allowing you to continue your day with a little more energy.
3. Do an activity you love
It’s easy to put aside things you love doing in favor of sitting on the couch and vegging out after a hard day’s work. However, making time for an activity you enjoy, whether it be gardening, painting, reading or playing a sport, can reduce stress.
“Most veteran nurses who I’ve worked with all seem to have found a hobby of some sort that brings them pleasure on their days off,” says Nicholas McGowan, BSN He recalls fellow nurses taking part in activities ranging from raising chickens and growing a vegetable garden to knitting scarves to brewing beer. “These nurses have found a way to cultivate something that brings meaning and purpose to a rich life waiting to be experienced outside of the hospital,” he explains.
Another popular stress-relieving hobby that’s recently grown in popularity is adult coloring books. Sarah Frances Robbins, a psychiatric mental health nurse practitioner, says that they are a great way to disconnect from the troubles of the world.
“The flow and ease as you color on your page is well, magical,” she says. “If only for five minutes, it provides me with value and helps me push ahead.”
4. Take a mental health day
If you’re really feeling the stress, in some cases the best move is to simply take a day off. It may feel a little strange to take time off if you’re not sick and don’t have a vacation planned, but the occasional recharge day can go a long way.
Carlson recommends taking a mental health day if you’re feeling anxious, depressed or you feel unsatisfied and uninspired by your work. Taking a day off can clear your mind and help you refocus. Spending your day doing simple, calming things such as sleeping in, getting a massage or treating yourself to something you’ve put off can do wonders for your mental health.
Once you’re feeling rejuvenated, you can return to work the next day prepared to provide the best possible care for your patients.
5. Spend time with friends
Whether your friends are fellow nurses or not, carving out time to hang out with those you love can help brighten your mood. Studies have shown that spending time with family and friends reduces risk of depression and high blood pressure.
Find time to schedule even a quick coffee break with a close friend who will listen to you and sympathize with you. Sometimes all you need is that extra encouragement to remind you why becoming a nurse was worth it.
6. Try aromatherapy
Aromatherapy comes in many forms such as oils, candles and bath salts. With a wide range of scents, each with its own “healing” properties, aromatherapy is an accessible and fairly inexpensive remedy.
“Pure essential oils and aromatherapy can be very helpful, even while on the job,” Carlson says. “Oils of lavender, rose, chamomile, frankincense, vetiver and sandalwood can have highly relaxing effects.” He goes on to explain that once you find a few oils that work wonders for you, you can keep a small ‘essential oil first aid kit’ in the pocket of her scrubs.
If you do plan to utilize aromatherapy or other strong scents in the workplace, be sure to clear it with your employer—some may have allergies or sensitivities to these scents.
7. Eat healthy
While this is not an overnight solution, changing your diet to incorporate healthier foods can have a long-term impact on your overall mood and energy levels. Diets rich in processed foods and high in refined sugars are linked to an increase in mood disorders such as depression.
“Nutrition is important,” says Nick Angelis, CRNA, MSN. “The peaks and troughs in energy levels from coffee, donuts and free pizza—as a pitiful excuse for not getting a lunch break—contributes to stress and burnout.”
Don’t have time to spend meal prepping or sit down for a proper lunch? Try stocking up on mood-boosting foods such as bananas, dark chocolate, unsalted almonds or unbuttered popcorn. As the saying goes, breakfast is the most important meal of the day, so starting off with a healthy meal can help when you find yourself pressed for time on your lunch break.
8. Get more sleep
Whether you work the night shift or push through 12-hour shifts, chances are you are not getting the recommended amount of sleep. With a job as physically taxing as nursing, it is important to let your body rest in between shifts. Research suggests sleep deprivation is linked to a lowered immune system, increased risk of obesity and heart disease.
The benefits outweigh anything else: Getting seven to eight hours of sleep each night will help you feel energized and refreshed. Try blocking out that much time each night to get a solid night’s rest. If you work at night, try black-out shades for day sleeping. Melatonin can also help you adjust your sleep cycle.
9. Learn breathing exercises
If you’re feeling overwhelmed or overstressed at work and don’t know what to do, breathing exercises may help. Quick and easy to do, learning how to control your breathing and center yourself may be the key to getting you through your day.
“Nurses can choose to learn these techniques from a yoga or meditation teacher, but there are thousands of free online videos providing excellent instruction in diaphragmatic breathing and other simple strategies,” Carlson suggests. “Nurses can then pass this knowledge on to anxious patients and colleagues, so it’s a win-win all around.”
1. Set Happiness Goals
According to Sonja Lyubomirsky, you control your happiness the same way you control your health, and If you can set goals for your health, you can do it for happiness.
Happiness goals shouldn’t feel like work, but because you’re in charge of making yourself happy, you’ve got to have a can-do mindset as the first step toward being happy. Pursuing intrinsic goals, like learning a new language or taking care of your body, provides a sense of purpose and a feeling of control over your life, making you happier because you want to become better.
2. Make Your Bedroom A Haven
Sleep and happiness go hand in hand. Try to make your bedroom conducive to good sleep as much as possible.
Soundproof it and cut light as best as you can; that includes keeping away any gadget that will tempt you to surf the web. You’ll wake up a refreshed and happier person each morning.
3. Drink Tea
Theanine, which is present in green and black tea, reduces anxiety and will calm your nerves and make you happy.
So whenever you’re feeling stressed because things aren’t going your way, grab yourself a nice cup of tea to calm your nerves.
4. Play With Dirt
Outdoor play, gardening, or any activity that might bring contact with soil, trees, and plant life will increase the opportunity for exposure to microbial diversity. If the activity is conducted in natural environments, it increases the likelihood that the individual will inhale natural phytoncides (aromatic chemicals secreted from trees and ornamental plants) that are associated with human stress reduction and immune system benefits [211,212]. These airborne phytoncides, found at higher levels in natural (vs. urban built) environments, are a product of interactions between phyllospheric microbiota and the plant; for example, the application of antimicrobials to the aboveground portions of flowers leads to a halt in linalool emissions , a chemical with known mood-regulating properties .
So get your hands dirty from time to time by planting a garden for stress reduction.
5. Pick Up Dancing
According to health research, when you move your body, the level of serotonin increases — serotonin is a neurotransmitter that is proven to help your brain to release endorphins, which are feel-good chemicals.
You don’t need dancing classes; just turn on the music and shake your body. You will be happier and less stressed at the end of the beats.
6. Get A Furry Friend
Owning and caring for a pet will boost your mood and give you a good feeling and happiness.
That’s why hospitals, nursing homes, schools, jails, and mental health institute all use animals for therapy. If you can’t own a pet, volunteer at your local shelter to get a dose of puppy love.
7. Read Adventurous Stories
Reading will give your brain a work-out just like walking gives your body a work-out.
Adventure stories also take you on the characters’ adventures and give you an outlet for emotions found in the real world.
Pick up inspiring stories and you will be happier and less stressed in return.
8. Listen to Sad Songs
According to the paradox of music an online survey.
This is the first comprehensive survey of music-evoked sadness, revealing that listening to sad music can lead to beneficial emotional effects such as regulation of negative emotion and mood as well as consolation. Such beneficial emotional effects constitute the prime motivations for engaging with sad music in everyday life.
You would think listening to sad songs would make us feel terrible, but instead, we feel happy when Adele sings songs over her break-up.
9. Buy Happiness
Invest in things that give you good memories instead of spending money on overpriced accessories that only give you a momentary mood boost.
Buy things like games you can play with friends or family when they come to visit.
Plan a long vacation, and take lots of pictures as forever memories. When you get stressed, just look at the pictures and you’ll get a good mood boost.
You Are Set — Be Happy
Maintaining happiness can be tough, particularly when you’re in the midst of hardship.
But with little actions and a bit of perseverance, you can regain control of your happiness.
Just imagine being able to keep your mood up no matter that hardship you’re facing.
When you start applying the tips above, you’ll soon find boosting your mood is as simple as snapping your fingers.