I have always said that I can't afford to be in a bad mood all day, neither do I want to. So, that's the first thing to think about: what is the cost of going through the entire morning, day, night, week, etc., in a crappy, terrible, horrible mood? It's hard on our mental and emotional state, and it robs us of time we could be doing happier things.
Also, try not to complain. That's like adding fuel to a fire that is already burning out of control. You say something to yourself about how crappy you feel. You say something crappy to somebody else about how you feel. You yell at somebody. You crawl under the covers. You cry, maybe scream. Well, that's maybe worth a few minutes of your time, and hopefully you don't cause any damage to anyone, but get it out if you must, then be absolute about getting on with your day in a better mood.
Keep in mind, complaining about crappy stuff all day just stole lots of time and interactions that may have been happy and fun. Unfortunately, you can't know because you complained about the crap instead, and you're unable to recoup those hours. You do have the option to NOT do that.
Connect with some better energy. I always look for something funny to read or watch if crappy tries to slap me in the face with some nonsense. It works. Sometimes I find myself laughing so hard, out loud at a meme or a video, or a comedy on TV. It's a deliberate effort to dispel any crappy thoughts and it brings a mountain load of joy.
Maybe you have a very upbeat, positive friend. Call them and tell them you could use an uplifting word from them. Listen to some great music, the kind you can dance to. And yes, get up and dance. Hug your cat or dog. Go to the park and play like a kid. Find something that has some happy, uplifting energy and connect to it. You will feel better within minutes.
Get out into the fresh air and sunshine. It doesn't matter if it's cold outside. It's the air you need. It's the sun beaming on your face. If it's rainy, listen to the rhythm of the rain. It can be mesmerizing. It just depends on how you see it. Is it a storm, or an orchestra? You decide if it's crappy or not.
Focus on ways to get happy, not on ways for everything and everbody around to "make" you happy. There will be days where you feel defeated, depleted, exhausted and just plain crappy. I get it, but I encourage you to flip the script. Be determined to not allow yourself to be overwhelmed and overcome with those thoughts, regardless of what is happening inside your head or in your atmosphere. Defeat it. Create your happy instead. ~ S.R.F.
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