Did you know that our emotions are largely influenced by our thoughts and actions? It’s a psychological phenomenon called cognitive behavioral therapy which suggests, one can shape their emotions by consciously choosing what they think and do. This isn’t a phenomenon that has just been discovered recently. On the contrary, it’s been around for centuries. Ancient philosophers like Marcus Aurelius used it extensively and it’s been confirmed by modern clinical psychology. The fascinating part? It can be applied instantly, anytime and anywhere, and can effectively boost your mood in just 5 minutes. And no, this isn’t some ephemeral, feel-good trend. It’s backed by the work of psychologists having decades worth of combined experience, as well as numerous scientific studies.
So exactly how does it work? How can you utilize this trick to instantly lift your spirits?
Dive in as we uncover the power of cognitive behavioral therapy!
1. Identify your emotions
The first thing you need to do is to identify what you’re currently feeling. Are you feeling stressed? Anxious? Overburdened? Sad? Frustrated? Take a pause and try to identify what’s going inside you. Remember, it’s entirely normal to experience a wide range of emotions in response to different situations. The key is not to resist them, but to acknowledge them. Accepting our emotions is the first step towards managing them.
2. Reframe negative thoughts
Once you’ve identified the emotion that’s dragging you down, it’s time to challenge the associated negative thoughts. A usual tendency for most of us is to let the negativity spiral out of control. A single worrisome thought can lead to a chain of negative ones, keeping you stuck in a gloomy state of mind. Cognitive behavioral therapy postulates that our feelings are closely linked with our thoughts. Hence, breaking the chain of negative thoughts can pave the way for positive feelings. This might seem tough initially, but with a little practice, you can get better at this.
3. Engage in Positive Activities
Next up, it’s time to engage in activities that naturally boost your mood. These can be as simple as taking a short walk in the park, listening to your favorite music, or even having a small, delicious treat. The goal is to create a positive environment surrounding you which, in turn, will uplift your mood.
4. Mindful Breathing
Embracing the age-old wisdom of mindfulness can have profound effects on your mood. Try doing a 5-minute mindfulness breathing exercise wherein, you take slow, deep breaths and focus your complete attention on your breath. This technique can calm your mind, ease stress and noticeably improve your mood.
5. Positive Affirmations
Last but not the least, adopt the habit of reciting positive affirmations. Positive affirmations are empowering statements like: “I’m strong and capable enough to handle this.” “I’m worthy and deserving of goodness.” “This too shall pass.” Reciting these affirmations can help you steer your thoughts towards positive aspects, thereby boosting your mood.
Though it might seem like a lot to do in a mere 5 minutes, remember, cognitive behavioral therapy is all about practice. The more you practice these techniques, the quicker they’ll become second nature to you thereby boosting your mood in mere moments.
Lastly, remember that it’s entirely normal to have bad mood days despite your best efforts. No one can or should strive for eternal happiness, it’s about being resilient during hard times, experiencing a range of emotions as part of our human experience, and knowing that you have the power to boost your mood when you need it the most.
So, go ahead – take control of your mood, thoughts, and emotions. After all, a mindful and happy you make for a fulfilling life.
