How to quickly cheer yourself up? How to cheer up in everyday life? A reminder to improve your mood at work.

Have you ever woken up and from the first minute you woke up you realized that the day was going to be terrible? Know that you are not alone in this. A person's mood is directly proportional to his productivity during the day. The mood in the morning is especially important because it sets the tone all day.

It’s not just that someone stepped on your foot on the bus or that the children didn’t want to obey in the morning. The fact of an unpleasant situation in itself is not so important. The important thing is that it reduces quality your work all day long.

In this article, we will talk about the results of studies on morning mood and share tips on how to start the day “on the right foot.”

The relationship between mood and productivity

Nancy Roseband And Steffany Wilk at Ohio University studied customer service employees at an insurance company. The subjects had to fill out questionnaires: one in the morning and the rest throughout the day. We also monitored mood after working with clients.

The results were as follows: those who woke up in a bad mood in the morning spent the rest of the day in it. Those who had a good morning from the very beginning spent the rest of the day in a good state of mind. In addition, their mood from meetings with colleagues and clients only improved.

Employees in a bad mood had an effect opposite: After interacting with positive clients and colleagues, their mood became even worse and remained so until the end of the working day.

An interesting observation: if an employee in a bad mood met with a client who was also having a bad day, then his mood improved. Perhaps when we encounter something negative, we realize that everything is not so bad for us?

Steffany Wilk says: “We called this effect “collective sadness”. If you are in a bad mood, then talking to someone who is in the same state of mind helps you release your emotions and release them.

Observing people at work showed that the better an employee feels, the better he does his job. Thus, a worker who is in a good mood provides better service, makes fewer mistakes, uses the interjection “uh-uh” less when talking to a client, and generally expresses his thoughts more competently. This means that he is respectable person your company.

Employees whose emotional state was below average answered calls less often and took breaks more often than their happy colleagues. So they lost 10% your usual productivity.

Since our morning mood directly affects our productivity throughout the day, it is worth taking care of it from the first minutes of waking up. Here are some effective tips to get your day going early in the morning:

1. Talk to your barista

A lot of people drink coffee in the morning. Are you one of them? If yes, then this advice is for you.

Usually in the morning the last thing you want is to wait a long time in line at the checkout, right? You want to pay for your coffee as soon as possible and get to work. But at this moment you you're losing your chance make your day better.

In one study, workers who struck up a conversation, smiled, or simply made eye contact with their cashier during a morning coffee purchase reported feeling better after the encounter than those who avoided any contact and focused on paying for their order. .

If you start your workday with a trip to a coffee shop, then why not make this ritual more useful? You're still standing at the register with nothing to do while you wait for your coffee to be ready. Turn those minutes of waiting into a small pleasant conversation with the cashier. Cheer up both yourself and the person on the other side of the counter.

If you work from home, this is a great opportunity organize myself. In order to go to a coffee shop, you need to take a shower, change clothes, clean up and go outside. This short walk and short conversation with the barista may be the only time you leave the house and talk to a live person all day. (Freelancers will understand.) So give yourself this pleasure!

2. Start your day by journaling

Of course, the idea of ​​writing notes in the morning is not a revelation. It became widespread thanks to Julia Cameron. Her practice called “morning pages” is very simple - you need to fill out 3 full pages by hand without stopping. It's about 750 words.

Journaling helps unload emotionally. Especially if we have experienced some kind of shock. However, you need to be careful. If the event was traumatic for the psyche, then you need to contact a specialist who will tell you how to keep a diary correctly. Otherwise, the condition can seriously worsen.

One psychological experiment was conducted. Each participant was required to journal for only 20 minutes a day for three days. But one half of the group was asked to write in a diary about their emotional experiences, and the other half simply about their daily events.

Those participants who were asked to share their emotions showed a noticeable uplifting mood after just three days. They noted that they began to feel happier, there was less irritation and signs of depression began to appear less frequently.

Scientists checked the participants' condition after a month of observation of this group. They noted lower blood pressure, improved immune function, less frequent doctor visits, improved memory, and greater success at work than the other half of the subjects.

These are very good results for an experiment that lasted all three days!

3. Listen to your happy voice

Most likely, you have heard more than once that if you smile even when you are in a terrible mood, you will feel better. Unfortunately, that's not exactly how it works.

It is not so easy for a person to deceive himself. You’ve probably heard: “You can’t run away from yourself”? So, if we try to smile when cats are scratching at our souls, we still continue to realize that the smile is not real. Therefore, a fake smile does not make us feel better.

But there is a way out of this situation! Scientists have conducted a study of how people react to the sound of their own voice. The subjects read the text aloud and then listened to a recording of their voice through headphones. The trick was that the researchers distorted sound and made him either more joyful, worried, or fearful.

If a participant in the experiment heard his own more joyful voice, then as a result he became even happier than before the experiment began. And if the subject heard anxiety in his voice, then he himself began to feel anxiety. If he heard notes of fear when listening to his own voice, then he began to feel causeless fear.

Therefore, if you start speaking in a loud and confident voice, this does not guarantee that your mood will improve. But if you listen to a recording of your voice when you really were happy, then it will work.

4. Eat vegetables and fruits for breakfast

It's no secret that a healthy diet contains a large amount of vegetables and fruits. In addition, fruits and vegetables help improve your mood. But since this effect does not appear from the first piece of banana, we put off raw plant foods “for later.”

However, one study confirmed direct relationship eating fresh fruits and vegetables for breakfast and life satisfaction. 12,000 Australians took part in this large-scale experiment. For several years they ate fruits and vegetables as their first meal.

As a result of the observation, scientists noticed an amazing pattern: with each new portion of fruit added to the daily diet, the level of happiness of the study participants increased. Total recommended eight servings fruits a day.

To make your mornings happier, eat more fruits and vegetables for breakfast.

5. Walk to work

This tip may seem very simple, but it really works to improve your mood. There is only one point - you need to not just walk, but take a walk among the trees. If the path from your home to work lies through a park, then you are lucky. While walking, you should be surrounded by flowering flower beds or green leaves.

Research shows that walking in nature promotes relaxation and improves brain function. And also, it helps us feel happier and healthier, thereby reduces stress levels.

Stanford scientists conducted the study. They took subjects on solo walks in a park near campus and along a busy highway. Participants who walked in the park noted a general improvement in their condition and mood boost than those who were content with the sounds of machines.

The same study found that walking in a natural area reduced the amount of time spent ruminating in circles. By the way, this phenomenon is mainly subject to city ​​residents. This is observed quite rarely among residents of rural areas.

In addition, city dwellers are more susceptible to stress, depression, nervousness and other mental disorders. Long walks in the forest significantly reduce risk of nervous breakdowns. Those who do not see living trees at all are in a zone of psychological danger.

The study also showed that it is not necessary to go for a walk in the forest; even trees along the road are enough. If you can't afford to walk in the park, at least look out the window cars. You'll be surprised how the simple sight of trees improves your mood.

I can't believe anyone likes to wake up in a bad mood and stay that way all day. But now that you know ways to improve your mood, it will be easier for you to change your life. Eat a couple of fruits for breakfast, chat with your barista, take a walk in the park - and your mood will improve!

Modern life is full of stress. Our mood can become bad for various reasons - a boss shouted, a conflict with colleagues, or someone was simply rude in the morning on the bus. Therefore, you need to know how not to let a bad mood ruin your life. How to cheer yourself up at work if your employees ruin it?

Drive away irritation, do not let it influence your life. Sometimes they advise you to silently count to ten and thus calm down and pull yourself together. And if this method does not help, then consider other ways to find inner balance.

If the atmosphere in the office is nervous, then instead of drinking coffee, eat a mint candy, drink a cup of mint tea and you will noticeably calm down. The mint smell acts directly on the human brain - like an antidepressant. The smell of mint will help you feel full of freshness and strength.

You need to look at your workplace carefully and appraisingly. If everything on your desk is a mess, you are always looking for something and can’t find it, then according to the rules of Feng Shui, your head is just as messy. In such a working environment, there is a feeling of being overwhelmed at work and lack of confidence in one’s abilities. The fix is ​​quite simple. Clean up your workplace, sort all your documents, put your diary entries in order and you will see how everything will fall into place in your head.

Learn to distract yourself from negative thoughts. Only by having a positive attitude will productivity increase and the mood of you and your colleagues will rise, even if the boss is constantly dissatisfied with everything. Analyze your actions and focus on work, completing a specific task. Joint discussion of the work process with colleagues will help you find the optimal way to complete the work.

Your appearance will also contribute to a good mood. You need to make sure you look perfect. In addition, short breaks to chat with a colleague over a cup of tea will help lift your mood. Chat on abstract topics, but not for long, and you will return to your duties with renewed vigor.

Enjoy your work and your mood will be great. Don’t isolate yourself, always be with the team. After all, a warm atmosphere in a team is very important. Communicate with colleagues, help and of course don’t be gloomy. A smile and sincerity are important.

Women are more emotional than men and are therefore more susceptible to depression. But there are some general tips for dealing with depression, such as:

• We all know that for a woman, the first cure for depression is shopping. If you, to lift your spirits, buy yourself something new - a scarf, blouse or shoes, that will be great. Your purchase will not go unnoticed by your colleagues, especially women, and will make them jealous, and you will feel much better.
• Before the start of the working day, try to throw out your emotions outside the office. You can go to the gym, go for a morning jog, or just yell at the next boor on the tram.
• In addition, when you come to work, look carefully at your colleagues. Surely there are others who are probably much worse off than you at the moment, but they are coping with it. If they can do it, so can you.
• And if you are pregnant and you are tired of work, think about whether you need to expose yourself to constant work-related depression while in this position. Maybe just go on vacation.
• You have a problem - share it with a colleague, and you will notice how a story about his problematic situation will lift your spirits. It turns out you're not the only one with problems.
• Of course, everyone knows that various sweets, and especially chocolate, are excellent antidepressants. But if you use these methods to relieve depression, it will soon return with the extra pounds you have gained.

How to cheer yourself up at work if your employees ruin it? No matter how things turn out for you and no matter what the reason for your bad mood is, you need to understand that it will not improve on its own. Therefore, it is necessary to take measures as quickly as possible to solve the problem.

Didn't you have a very good day?! Is something going wrong in your life?! Are you tired and worried?! With everyone there are moments that unsettle us and we lose interest in everything. Feelings of apathy gradually worsen our mood, increasing nervousness, anxiety and emotional instability. Naturally, you can’t stay in this state for long. You can change the situation by lifting your mood. This needs to be done as quickly as possible. And today in this article we will talk about all the ways to improve your mood.

26 ways to cheer yourself up at home or at work

There are 26 most effective ways to lift your mood. They should be used not only on bad days, but also on good ones, in order to prevent such situations.

1. Listen to loud music. Music is one of the best ways to cheer yourself up, and it doesn’t matter whether it’s danceable or not. It is advisable that she ends up with words, and you can sing along with her (which also matters). You can listen to music both with headphones (at work) and at home on regular speakers, but turn them up to maximum.


2. Dance. As if continuing the previous point, we advise you to also dance to the music. It doesn’t matter whether you know how to do it or not. The main thing is to move actively and do it with pleasure. Yes, unfortunately, you can’t do this at work, but at home it’s a great place. In addition, you can dance (although you probably even need to) at a disco in a club, where there are quite a lot of people and moving to the beat of music will be much more pleasant and fun.


3. Smile in spite of everything. No matter how bad you feel, learn to smile and not lose the smile on your face. Treat problems and troubles more simply and with irony. For example, in response to another failure, say: “But I’ll gain experience for the future!” Smiling will help you look at the situation less negatively.


4. Get things in order. When we are in a bad mood, many things irritate us. First of all, it’s a mess and things that are out of place. So start by cleaning up your workspace or home. When everything is neatly folded and in its right place, it will feel as if a stone will fall from your soul, and you will be able to breathe deeply. The mood will begin, at least not to worsen.


5. Do your homework. If you are at home, then it is household chores that help relieve stress - cleaning the apartment, cooking, washing bed linen and clothes, and similar activities. Firstly, this is physical exercise, which distracts you from bad thoughts, and secondly, you have to distract yourself from a painful topic by thinking about other things (products, volumes, household tasks, etc.). Thus, you not only take your mind off your problems, but also do useful things, which is good news.


6. Set yourself up for a successful turn of events. Mentally try to say to yourself that everything will be fine and wonderful for you. Go to any meeting or even work with the confidence that only good news awaits you there. This attitude will lift your spirits and any problems that arise will not upset you.


7. Don't be shy to talk about painful issues. When you are in a bad mood, you should definitely express everything that is painful to a friend or close relative who will understand and support you. You will see for yourself, when you speak out, your soul will immediately feel lighter and your mood will stop falling and you will even want to smile.


8. Play sports. Combine a pleasant activity with a useful one. Physical activity significantly improves mood - this has been proven more than once by scientists from many countries. Therefore, if there is such an opportunity, go to the gym and work out there from your heart. Of course, you shouldn’t put too much strain on yourself, but you will have to sweat. You can do exercises at home, however, from the personal experience of the site’s journalists, we can say that at home the exercises are much more sluggish and not as intense (and therefore not as productive) as in the gym.


9. Play some games. Any games (computer, board, card, sports and intellectual) can get a guy or girl out of a bad mood. They significantly distract from problems and have a lot of fun; it is preferable to do this in a company.


10. Watch movies or TV series. Choose the funniest comedies of this year and quickly organize a movie screening with friends and popcorn. And it doesn’t matter whether you go to the cinema or stay at home to watch. The main thing is that the films chosen are interesting and funny.


11. Take up new business. Nothing captivates you like a new activity. Think about what you always dreamed of doing, but nevertheless constantly put it off. Create your own website? Create a beautiful family budget? Read a book? Learn to knit? Juggle? It doesn’t matter what! The main thing is to do something new!!!


12. Visit an old friend. You can get a charge of positivity by visiting an old friend, and not just by calling him on the phone or sending a letter by mail or ICQ, but by visiting him. There will be a sea of ​​smiles, new stories and old memories.


13. Promise yourself that next time you will be prepared for such a failure. If a problem haunts you, then in order to forget about it, think again and vow that next time you will be ready to fight back a bad mood, and also vow to avoid this. Promises will help you quickly forget about failure and improve your mood faster.


14. Treat yourself to some goodies. Be sure to buy yourself some goodies that you haven’t eaten for a long time - a can of ice cream, a portion of kebab, a huge pizza, a delicious cake, a kilogram of expensive sweets, a pack of chips. In general, everything your heart desires.


15. Do a good deed. You can’t imagine how a kind deed can lift your mood, self-esteem and change your attitude towards yourself. Give alms in large bills. Help an elderly person cross the road or climb a floor. Transfer part of the accumulated money to the orphanage. Repair the fence in the front garden. Offer to help your neighbor. Try it!


16. Think about the happiest moment in your life that has been or will be. Memories of the past (pleasant ones) or imagining future moments (weddings, buying new clothes, equipment, etc.) also help very well.


17. Take a contrast shower. A contrast shower helps relieve tension - first douse yourself with hot water, then with cold water. Repeat the procedure several times. Such a shower relieves emotional instability and is also very good for health (for both women and men).


18. Take a walk. Walking in the fresh air lifts your tone and improves your physical and mental well-being. Being surrounded by people, the noise of cars or the sounds of the forest will also pacify your mood and attitude towards problems.


19. Share the problem in your diary or blog. If you have a personal diary in which you share your emotions, mood and life situations, then this is very good. Try to write in it all the feelings that are in your soul right now. Lay it all out. Describe the current situation. Draw conclusions. The thoughts laid out are much easier to understand, and this “procedure” also improves your mood, since you yourself will give yourself the right advice and take a sober look at what is happening.


20. Make a list of 100 things that make you happy. Often, in a bad mood, we do not notice basic things and people that bring us sincere joy and happiness. But there are a lot of them (husband, wife, mom, dad, dog, delicious ice cream, whatever). Write there all the factors that you can think of that bring at least a little joy. You will be surprised when you make a list of how many good things you have in your life.


21. Look at old photographs of your family. Old photographs from your childhood, youth, or even photographs taken several years ago on vacation or at a birthday party will help you remember good moments from the past.


22. Scream into your pillow. If you don’t have the strength to restrain your emotions, try taking a slightly crazy step - scream loudly into your pillow (so that none of your neighbors hear). Or this can be done somewhere on a field away from people. This really helps relieve stress.


23. Keep busy. If you are constantly passionate about something, then you simply won’t have time to delve into yourself, so the best way to forget about your mood is to immerse yourself in work or an activity that literally absorbs you for hours (for example, reading books) .


24. Call your friends. If you can’t talk to a friend (he lives far away or you’re at work and can’t come to him), then just call him. Chat about your and his affairs. Tell your problem, listen to his advice. Talk about joint plans (when you will meet, where you will go, what you will do, etc.). Find out how he is doing and be sure to listen. Perhaps he will tell you something good. After communication, your soul will feel very calm and pleasant.


25. Put all your work aside and get some sleep. Remember, we were taught since childhood: “Sleep is the best medicine!” So it is, sound and healthy sleep can do a lot. Including to improve your mood (after a long sleep). Work on this day should be postponed if you understand that you cannot control yourself, otherwise you will make mistakes.


26. Sometimes it's worth crying - it's the best emotional release. If a lump comes to your throat, and you realize that you can no longer restrain yourself, cry. This is very useful, otherwise the entire “emotional stone” will be deposited in your soul and it will be very difficult to fight it later.

What not to do when trying to cheer yourself up:

• Eat a lot. You don’t need a problem with excess weight and diseases associated with the gastrointestinal tract?!


• Drink alcohol, let alone try drugs. They can only “disconnect” you from the world for a while, but addiction and a large dose are VERY dangerous to health (even fatal).


• Trying to ruin the mood of others. When you're in a bad mood, you want to ruin everyone's life so that everyone feels this pain. Do not do this!


• Lock yourself in and not pay any attention to the problem. Creating the appearance of a normal state, but in the soul and in the absence of people, literally dying from your misfortune is not the surest option.


• There is no need to make plans for revenge. Revenge does not make a person beautiful, but only makes him lower in society.


• There is no need to do something that you will regret later. Before you do anything, think five times whether you would do it in a good mood!

These are all the tips that can cheer you up in a short time, and you can use some of them both at home and at work. The main thing is not to be discouraged and not to lose heart. Everything will be fine!

Here are 15 simple tips to help you stay positive at work.

Just because you are no longer in school and have a job does not mean that you should stop studying. Learning while on the job is a great addition to your resume. Learn everything you can learn, no matter what activity you do. If you don't have the opportunity to learn something new on the job, ask your boss or co-workers to let you accompany them to learn about their work.

2. Teach others what you know.

If you want to observe the work of your colleagues, then invite them to do the same. Instead of helping them only when they ask, offer to teach them what you know so they don't have to turn to you all the time. Of course, it's nice to feel needed, but if you have a lot of your own responsibilities, your colleagues' constant calls to you for help can start to get in the way. Everyone knows the saying: “Give a man a fish and he will eat for a day.” Teach a man to fish and he will eat for the rest of his life.”

3. Give yourself a break.

Most of us have an eight-hour workday, but people aren't actually capable of working eight hours without a break. If you try to work non-stop, you will exhaust your energy, after which you will complete each subsequent task more slowly, with less attention and motivation. Take short breaks every hour or two hours. Get up from your desk and stretch, go out into the fresh air. You'll spend five or ten minutes not working, but you'll unwind a little and be able to get back to work with renewed vigor.

4. Leave work at work.

It is important to have time for yourself, your family and hobbies. If you work eight hours in the office and then come home and work there, you're unlikely to have much desire to go back to the office the next morning. Make it a rule to leave your work at the office. If you don't have time to complete a task before the end of the working day, make it your priority for tomorrow morning, but leave it at work. Sometimes it can be difficult not to think about work when you are at home, because it is an important part of your life, but still try. Forget about work for a while, and tomorrow you will be able to look at your tasks with fresh eyes.

5. Build relationships with colleagues.

You will feel more comfortable at work if you are surrounded by a friendly atmosphere. You don't need to know every detail of your co-workers' lives, just be friendly and welcoming to them. A friendly atmosphere in a team helps reduce stress levels.

6. Participate in social activities after work.

When it’s six o’clock, you probably want to get home as quickly as possible, but don’t let this attitude alienate you from the team. If your colleagues get together after work to spend time together, join them from time to time. This helps build team spirit and keep in touch with fellow workers.

7. Organize a pleasant workplace for yourself.

Whatever your workplace, try to make sure you like it. Find out from management what kind of decorations are allowed in your office, and decorate your desk with posters that motivate you or family photos that will help you have a positive and good mood at work. Even something as small as having your own coffee cup instead of a plastic cup will help you feel more comfortable.

8. Show initiative in additional projects.

Instead of doing something you're bored of, why not volunteer to help on an extra project? This will give you more control over your responsibilities and make a good impression on your superiors.

9. Concentrate on one thing at a time.

There may be many items on your to-do list, but by focusing on one thing at a time, you will be able to complete your work more carefully and efficiently. If you don't try to concentrate on several things at once or jump from one to another, you will waste less time. It is better to take on one task and finish it to the end, than to do a little of one thing and then another, without bringing anything to completion.

10. Set achievable goals.

Of course, it’s good to be able to dream, but if you constantly come up with too difficult tasks for yourself that you cannot always complete, you may lose optimism and self-confidence. When you set achievable goals and achieve them, it inspires you to new achievements.

Don't limit yourself to conventional approaches to work - use your imagination! Be creative with your projects and presentations, come up with new techniques and ideas to surprise your bosses and colleagues and add variety to your work.

12. Don't blame yourself for mistakes.

If you made a mistake - you misspoke during a meeting or made a typo in an email - don't dwell on it. You can't blame yourself for something like that, everyone makes mistakes. Remember what you did wrong and try not to repeat it again. Understand that people quickly forget such things, so instead of agonizing over such things, remember your achievements!

13. Reward yourself for achievements.

Every time you manage to successfully complete something, reward yourself with something. If you have completed a big task or project, treat yourself to a delicious dinner or a trip to the movies. To feel good at work, rewarding yourself for successes is just as important as not beating yourself up for mistakes. Crossing a completed item off your to-do list feels good in itself, but rewarding yourself with some small prize will make you feel proud and want to achieve more.

14. Surround yourself with positive people.

Stay away from colleagues who spread their negativity towards you and your workspace. It can be difficult to avoid those you work with, but you can at least direct your interactions with them in a positive direction. Perhaps your optimism will help them become positive.

15. Smile more often.

Smile when you greet colleagues and clients. Smile when you enter a room. Smile, even if you don't have a special reason, and you will see how much it will improve your life. Your smile lifts the spirits not only of you, but also of those around you.