Related to yesterday’s post, I want to list a couple of quick and easy ways to get “a small win”. Simple things we can do to shift our mood.
Most of the things on the list are pretty obvious when you read them, but I still find it helpful to have a menu to choose from.
So here we go:
Breathwork
Our breath is one of the only automatic functions of our body that we can actively control. That’s what makes it so powerful to change our state of mind.
I like these three practices the most:
For focus, Box Breathing. Here, you breathe in for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat.
For calming down, longer exhalation. In for 4, out for 6, repeat. This helps the nervous system to realise that everything is ok.
For winding down in the evening or getting back to sleep, 4-7-8 breathing. In for 4, hold for 7, out for 8, repeat.
For all of these exercises, you can also find guided videos on YouTube like this one.
Meditation
Closely related to breathwork and really similar effects. Depending on the type of person you are, one or the other might work better.
The simplest version here is to just set a timer, sit down, close your eyes and watch your breathing happening. If your mind wanders away, try to notice it without judgement and move your attention back to the breath. That’s the only thing to do.
Another form of meditation that will make you feel better is practicing gratitude. Just think of or list things that you are thankful for right now.
Exercise
Anything that moves your body will help you get in a better headspace. Here, it’s probably best to just try out various types of exercises and see what fits you most.
For me, when I just have a short stretch of time, my favorite exercise is just a set of push ups. No equipment needed, you won’t have to change clothes afterwards because it didn’t get sweaty, but you still feel like you’ve done something good for yourself.
If I have a longer block of time, nothing beats going for a run outside. Sometimes I feel like running is more of a mental than a physical health exercise.
Stretching
Stretching is the bridge between exercise and meditation.
My favorite way of doing it is to put on a calming playlist and do static stretches (meaning you hold them for a specific amount of time instead of moving) for the areas I feel tight in.
If you’re someone who works at a desk a lot, I can’t recommend back, hip and hamstring stretches enough.
Music
I don’t have to tell you this, but music is so powerful in helping you change your mood, no matter the direction.
Depending what you want to do – focusing, calming down, stretching – choose an appropriate playlist, hit play, and enjoy.
Reading
Another good way to calm down is to read. Obviously something long-form, preferably as a physical book or on my e-reader.
Writing
The best way to get unstuck with a problem is to simply write about it. Make a braindump, just write whatever comes to mind (stream of consciousness), list things, create a mindmap.
There’s no right or wrong here. The only task is to get the messy thoughts onto paper which automatically makes them feel more manageable and less overwhelming.
Talking
Sometimes, talking works even better than writing, especially if you have someone you trust around. They won’t even have to give you a solution but just talking things through and having somebody listen helps to feel more relaxed.
If you don’t have anyone around in the moment, making a voice memo is also a great option. And it serves as a little journal if you do it regularly.
As you can see, it’s often the simplest practices that have the greatest effects.
What are your practices for shifting your state of mind?