How Do You Flip From Bad to Good Mood?

[Cindy]

Recently I have been on a merry go round. Magically I have flipped my moods by different strategies. I'm impressed I have learned so much to finally be able to do this for myself. I thought I would share and give others the opportunity to share their successes.

The two latest successes both were the trick of distracting myself with a pleasurable activity.

One night I went to my craft table and absorbed myself with my beads. The second time I sat and watched a good movie - August Rush.

Both gave me a break from smoldering and stewing and redirected my thoughts to the present and what I could do next that would be positive.

I realize it's my job to choose which direction I go and make the path.

[cherryblossom]

At the moment I can't seem to 'flip' myself out of the bad times.

I try every relaxation thing I know of, but still my brain goes back to my trauma. I try to watch TV, and part way through, I realise that I have no idea what is going on, because my mind has drifted. I sit in a hot bath, then sometime later I realise that the water is cold, because I've lost time due to flashbacks. I just can't seem to escape it at the moment. It's on my mind 24/7. I have a safe place in my mind - a beautiful beach - but I can't seem to get there. 'His' face (my rapist), just pops up, I can't seem to stop these intrusive thoughts.

Cindy, I'm glad that you have found things that help you. I'm still looking...

[She Cat]

Forcing myself to do things, even when I don't want to is what helps me. Exercise is the biggest thing I do. I hit the treadmill at least 5 days a week, do walking away the pounds tapes too, when I get bored with treadmill.

Sunshine keeps my mood up. When the weather is dark and dismal, so is my mood.

[Lucky Laser]

I like to go on drives and sing along with my music or take a walk if its a nice day. Watching a bit of TV (I'm a huge Star Trek fan and I have that on DVD), taking a nice long shower, and sometimes playing a video game by myself or with my husband is good too. Sometimes I tell my husband I'm feeling bad and I need a distraction and he comes up with something different. Sometimes calling my Mom works well because at times she has a lot to talk about and I can just listen.

[Awakening]

I know relaxation is often suggested but for me it doesn't work as the 'first' response.

Distraction is my first response. Distraction can vary greatly between something mundane like a household chore or a movie/puzzle. The trick though with distraction is to practice mindfulness. Whilst you are doing the task you have to be completely mindful of what you are doing, not thinking of anything else but what you are doing.

I wrote myself a 'prescription' for for my 'disease'. One of those things is 30 minutes of exercise every day, no excuses. Sometimes it's formalised - like 30 minutes on the tread mill, sometimes it's a walk and on busier days it might be in two lots e.g. 15 minutes here another 15 minutes later.

After the distraction & exercise, I then find relaxation well relaxing. But prior to that relaxation makes me more anxious. I also still sometimes experience flashbacks when relaxed so that puts me off it.

[Cindy]

How about potting plants. Once I planted a bunch of seeds in a pot on a bad day not knowing what I was planting - flowers - and about a month later I had a pot of flowers to show me bad can turn into something good down the road. But if doing something with your hands and getting dirty isn't a problem it could turn into a project that you could start and stop without a problem.

[goingonhope]

I help myself shift from a bad mood to a good mood, in a number of ways, depending upon the degree of my bad mood. If it's a horribly bad mood, I will generally lay down on the couch, meditate and then fall fast asleep while taking in a good nap. Other times, I will try and claim my own space and a chunk of time and read; but the nap works best for these times.

When it's more manageable and simply a bad mood I'm in, then I make the choose that I prefer to be in a good mood and so I'll listen to music, ......or I care for plants and make new hanging plants and flowers and transplant others. I love yardwork and developing landscape, so I do that. ......or I take a shower and dress myself up, ......I go outside and occasionally take a walk. ......I read to learn and mindfully focus on learning new things I no nothing about. ......I take myself out and treat myself, or make myself a huge bowl of salad whether greens or fruit salad and I always enjoy this. ......Watching a biography and sometimes a documentary always improves my mood. ......Also, some chores I enjoy and in accomplishing these, as well as the more dreaded ones then my bad mood changes for the positive and I'm encouraged.

......The sunshine and the water are great, so during the summer when I can push myself to get to the beach, this is sure to improve my mood; But this is not always an easy decision.

......Oh' and when my mood is sucky, bad, or I find it most difficult tolerating myself, then when I am willing I will talk to God or pray, then this generally greatly improves my mood and it seems to return to me previously loss energy from my prior state of negativity.

Choose and some form of mindful action always seems to change my mood for the good!

Though, when my mood is so terrible and my attitude so exhausted and lousy, then complete inaction in the form of well needed sleep, or a nap is best for all.


Hope

[dust]

Hello Cindy,

like most of the people here, I find different ways of dealing with depression (outside of the really terrible extreme form when I can't move or eat) - intellectual stimulation really works for me, something to take me away from thinking about myself. When I can engage with my mind I love comedy, exhibitions, film, books ... when not, I eat 85% coco solid choc/oily fish and exercise (well I do this anyway - just do more of it). I don't have a garden, but have recently volunteered to help a friend dig hers - which should be 'grounding' - ha! ha! Apparently diving is very good for depression - I also found the experience surprisingly good for anxiety control - I think it is to do with the regularity of breathing and the resistance setting of the regulator.

dust

[dust]

Hello Cindy,

gosh, not used to this yet - I keep loosing my replies. Yes, I also find it possible to flip from bad to good (and I can also slip from good to bad as well). I'm not 100% proficient yet, but there is something to be said about engaging in activity that looks outside the self. I love comedy, film and exhibitions and try to engage intellectually at least once a day. I'm also a self confessed chocoholic!

dust

[2quilt]

I watch something really funny like "Whose Line is it Anyway?" or some improv stand up comedian.

Chocolate.

Petting my cats.

[scm]

Easy to say, not so easy yet for me to do; my step dad usually tells me to just "Change the thought." I keep trying.

(Comedy help me too, 2quilt)

scm

[Cowgirl]

Mindfulness is hugely helpful.

Here's an exercise in mindfulness to get you started. See if it helps, even for a moment?

1. Get one raisin.

2. Sit down in a comfortable spot.

3. Take a deep breath, hold it in for a few seconds, then blow it out deeply. (Cleansing breath.)

4. Take two more cleansing breaths.

5. Close your eyes and relax for a moment.

6. Then, open your eyes and look at your raisin.

7. REALLY look at it. Notice its color. Its feel - it is a little bit sticky and it feels a bit hard in between your fingers, yet a little squishy? Its wrinkles - notice how some are deeper and longer than others? Look at the raisin like you've never looked at a raisin before.

8. If you are spiritual or religious, you might give thanks for this little gift. If not, just appreciate this one simple thing that is a part of life, a good, little thing. It is in YOUR life, and it is good.

9. If any other thought comes into your mind, BANISH it, just for the moment. Just for a moment, tell it to go away. If it returns, you have not failed, you are not a failure - it is normal. Just tell the thought to go away, just for a moment.

10. Then look at that raisin, that joyful little piece of fruit. Take it in. Experience it. If another thought comes into your mind, good or bad, BANISH it again. Tell it to go away, just for a moment.

11. After you have gained visual and tactile knowledge of your raisin, put it in your mouth. Feel it on your tongue. How does it feel? A little hard? A little soft? Feel it against your teeth. What flavors are you experiencing? A little sweet? A little tang? Don't be in a rush to eat this small treat. Just focus on the experience of it in your mouth. And if anything else comes into your mind, banish it again.

12. Chew the raisin. Notice how it feels as you chew. Notice the squish. Notice the little burst of flavor. Experience the chewing.

13. Swallow the raisin. Feel it go down your throat.

14. Take three deep cleansing breaths.

And now you can *allow* other thoughts back in. Maybe you only succeed in banishing other thoughts for a second or two at a time, before you have to banish them again? That is normal. But if you practice this exercise a few minutes per day, you will gain something, possibly, more powerful, and you can train your mind to focus on the here and now when you will it to do so.

Hope that helps someone.

Cowgirl

Gosh, now you all are going to think I'm very New Agey and Out There. :)

[Lucky Laser]

What if all your raisins are stuck inside raisin cinnamon bread? :0

That is a very good idea Cowgirl, and I think a valuable exercise in focus. I will have to try that... if I can get one of these raisins out... eef... oof!

[2quilt]

if i dont like raisins, can i do the same thing with a pint of Chocolate Therapy by Ben & Jerry's?
Please?

[Anonymoose]

Sometimes trying to flip can be counterproductive for me. Usually pleasant, absorbing distractions help. I use: aromatherapy, a shower, music, food, beverages, walking, talking on the phone and surfing the 'net.

[Cindy]

Chocolate, ummmmm. I love WW's oh yeah MM's. Distraction I think is key. But finding it sometimes is so hard. Maybe if we made a list of distractions and post it on the refrigerator or write it in a journal, when we can't think we can go to the list.

[sunnydaze]

Cindy,
I find it difficult to snap out of my depressions. Sometimes, I ride it out. I have listened to good music and that helps sometimes. Recently, I woke up crying and told myself to do something good for someone. Before, I knew it my coat and boots were on and I was shoveling our 87 year old neighbors steps and landing. He invited me in for tea and was very appreciative. Now that spring is here, I plan on walking my dog more often as outside seems to help and I am planning on doing more yard work as it makes me feel like I am in a park and my mind is free.
sunnydaze

[Cindy]

Sunnydaze:

Just because the snow is gone, still stop in and visit that neighbor, my Mom is 86 and many of her friends and family are gone. She lives for Sundays when I bring her to my house so she feels part of the world again rather than vegetating in the Senior Apartments.

Sometimes I think we feel unless we do something big for someone we are doing nothing. Your neighbor would probably love you to drop in once in a while - say bringing him the mail a couple of times a month. The elderly have so much to tell and share. I love hearing their perspective on the world today. AND you get the bonus, satisfaction of changing someones day :Hug_emoticon:.