Self-Care Café
  • Home
    • Introducing Pami
    • Schedule an Appointment
    • Contact Us
    • Location
    • Privacy Policy
  • Self-Care Wisdom
  • Life Coach Services
    • Life Navigation Coach
    • Integrative Life Coach
    • Spiritual Journey Coach
  • Hypnosis Services
    • What is Hypnosis?
    • Why Hypnosis?
    • Hypnosis Therapy Applications
    • Healing Benefits of Hypnosis
    • Hypnosis Session Package
    • Hypnosis Session Location
    • Schedule an Session
    • About Your Hypnotist
  • Café Shop

Self-Care Wisdom

6 Science-Based Tips to Boost Your Mood

5/11/2022

 
Strategies to boost positive emotions, decrease negative emotions, and feel better.
Picture
​Do you tend to feel a lot of negative emotions? Do you feel bad about yourself? Or do you feel unhappy about your place in the world? Well, the science has shown us that we actually have a lot of control over our feelings and well-being. So here are 6 science-based tips to help you feel better.

1. Explore Your Emotional Goals

there? Take a moment to ask yourself what exact emotions or experiences do you want to have when you 'feel better'? Here are some emotions to reflect on. Try to identify the top 1 or 2 emotions you want to feel.
  •  Excited
  • Passionate
  • Inspired
  • Amused
  • Confident
  • Joyful
  • Happy
  • Content
  • Peaceful
  • Relaxed

2. Pursue Your Desired Emotions

​Once you know which emotions would make you feel better, you can take action to experience them more often. If you want to feel excitement, for example, plan a trip to do something new and invigorating. If, on the other hand, you want to feel relaxed, plan to get a massage or practice deep breathing. By knowing what your emotional goals are, you can more easily achieve them.

3. Practice Gratitude

​When we're not feeling good, it can be hard to be grateful for anything. But practicing gratitude for the things in our lives that are going well can help us feel better. By doing so, we shift our focus onto the good rather than the bad. You can write a gratitude journal or share your gratitude with others. Both are good ways to cultivate gratitude skills.

4. Try Not to Feel Bad About Feeling Bad!

​If you just want to feel bad for a little while, that's okay. Negative emotions have important functions that help us take better care of ourselves. Sadness can help us get support from others, anxiety can help us prepare for threats, and anger can help us stand up for what we believe in. But just be careful that you're not holding onto negative emotions that aren't benefiting you. Let go of resentments, shame, and self-blame in exchange for taking actions to improve your life.

5. Treat Yourself Better

It's not always easy to boost self-esteem or self-worth because we often set up our lives in ways that confirm what we already believe about ourselves. But we can start by being self-compassionate (MacBeth & Gumley, 2012). And we can feel even better by working to understand the people or experiences that make us feel bad and learning how to say 'no' to those people or experiences. By treating ourselves better in small ways, we can build momentum and self-efficacy that can hopefully help us feel better in time.

6. Shift Your Focus

​We often feel worse after a breakup, job loss, or other rejection. If we focus on how we were rejected or failed, we're likely only making it worse, stewing in our emotions until they become unbearable. Shifting our attention to something else can make a massive difference. If we're up for it, we can shift to focusing on the positive things—we can savor the good times or imagine good things in our future. Or we can simply live in the present moment. Even picking up an object, like a pen, and naming everything we see and feel related to that pen, can help us shift our focus away from the negative.

References

  • MacBeth, A., & Gumley, A. (2012). Exploring compassion: A meta-analysis of the association between self-compassion and psychopathology. Clinical psychology review, 32(6), 545-552.
Picture
Picture

Comments are closed.
    Picture
    Tame Your Imposter Syndrome
    Strategies to Tame Stress
    Are You Chronically Late?
    Develop a Growth Mindset
    Stress, Pressure, and Burnout

    Author

    Pamela (Pami) Parker currently serves as a holistic practitioner, coach and teacher. Her intention is to be a compassionate guide to those who choose to experience a healthier, happier and more peaceful way of life.

    Categories

    All
    Confidence
    Emotional Insights
    Emotional Well Being
    Goals & Dreams
    Happy Relationships
    Kindness
    Life Skills
    Meaning In Life
    Motivation
    Optimism & Positivity
    Physical Health
    Prosocial Skills
    Resilience
    Self Improvement
    Self Reflection
    Stress Relief

Company Details
The Self-Care Cafe is a member of The Conscious Center
​Dutch Chamber of Commerce (KvK) Registration #64532593

Taxation (VAT) Number: NL670496157B01
Privacy Policy
  • Home
    • Introducing Pami
    • Schedule an Appointment
    • Contact Us
    • Location
    • Privacy Policy
  • Self-Care Wisdom
  • Life Coach Services
    • Life Navigation Coach
    • Integrative Life Coach
    • Spiritual Journey Coach
  • Hypnosis Services
    • What is Hypnosis?
    • Why Hypnosis?
    • Hypnosis Therapy Applications
    • Healing Benefits of Hypnosis
    • Hypnosis Session Package
    • Hypnosis Session Location
    • Schedule an Session
    • About Your Hypnotist
  • Café Shop