A bad mood after waking up is common. There are hardly any people in the world who like to wake up early in the morning. This trait is mainly characteristic of young people, since with age the body undergoes changes, and waking up becomes easier in many ways. Of course, there are larks, owls and those who can adapt to a schedule without any problems (they are also called pigeons), but still our internal clock likes to work without an alarm clock. What I mean is that a lark can happily wake up at 9 am and not sleep longer than expected, but being forced to get up for work at 7 will bring him suffering.
For me, this question is more relevant than ever, because in my family I was the person who always spoils everyone’s mood in the morning. But now everything has changed. Therefore, as an expert, I will try to give you some tips on how to deal with a bad mood.
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Control your diet
Some foods are difficult to digest and should not be eaten at night. Therefore, a lot depends on food. If you overeat dense or unhealthy food right before bed, then it’s no wonder that your sleep will not be very good. The food does not have time to be digested and begins to literally rot inside you. It is for this reason that nutritionists advise not to eat a couple of hours before going to bed. Then it will be easier for you to wake up, and the desire to have a tasty breakfast will become an incentive to wake up.
Physical activity is hard work
When sport becomes an integral part of your life (well, at least exercise), the processes of “falling asleep” and “waking up” go better. That is, you do not suffer from an excess of energy in the evening and quickly switch off and wake up cheerful and full of energy. Isn't this happiness?
More air
Learn to sleep with the window open. During the night, the volume of oxygen is quickly exhausted and the quality of sleep deteriorates. The body pays for this with a bad mood in the morning and various nightmares at night.
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Perhaps it's not your fault?
My father is a crazy early bird. He can easily wake up at 5 am and fall asleep at 7 pm. And since he is bored wandering around the apartment alone, he begins to wake everyone up, without even trying to think about the fact that most often such actions cause only negative emotions. You will be surprised, but there are millions of such fathers, mothers and grandmothers. And they all wake up their children in the morning and prevent them from getting enough sleep. No wonder you're not super smiley. My experience is that since I was 18 years old I have lived alone and during this time I realized that it was not me who was a negative freak, but the atmosphere around me was unpleasant. Now my mood is fine and I wake up with a smile on my face. So draw your own conclusions.
Talk to loved ones
Try to explain to the people around you that you are in a bad mood in the morning and you need to be alone for some time. Give them time to understand the fact that you have a similar characteristic, and you do not want to offend anyone at all. Ask to respect your feelings and not to come dressed up. Tell him that as soon as the morning negativity goes away, you will let him know about it.
And a slice of chocolate can turn our mood upside down. This does not mean that you need to “eat up” a bad mood. But treating yourself to the food you want now is not a crime. And you can burn extra calories through sports exercises. They will not only help you be more fit, but will also contribute to the release of endorphins - the so-called “joy hormones”. Both will improve your mood. Even a simple walk can make a big difference. Don't be lazy to get outside, especially on a sunny day.
Do something creative
Research conducted real British scientists have shown that creative activities help improve mood. Drawing, music, writing - everything can help. And it doesn’t matter at what level you have mastered each task. Even if you don’t know how at all, try to learn. Your efforts will not be in vain!
Smile
Right now. Even if you feel bad, force a smile. And here we turn to a study that proved the theory about the mutual connection between a good mood and a smile. The hypothesis was that facial expressions can change mood. Therefore, at the moment when you feel bad, remember to smile.
Do a good deed
Doing something nice for someone else will make you feel much better. Therefore, if you still can’t make yourself happy, try making someone else happy. Whether an action is great or small is not so important. Even a small step can bring pleasure.
Listen to the music
As I write this article, Pink Floyd, one of my favorite bands, is playing in the background. I listen to them not only while working, but also when I want to get a little pleasure. No one is obliged to listen to this particular group; everyone has their own preferences. But music is a magical thing.
I won’t undertake to speculate on what exactly is happening to the brain at the moment, the sounds that are pleasant to us. But I can say that it really helps. So if you want to relax and forget about your problems for a while, turn on your favorite music and enjoy.
Don't take it out on others
We are all selfish and think about ourselves first. This is fine. But the next time you feel bad, try not to ruin the mood for others. If you feel that you are about to insult or offend another person because of your mood, it is better to leave and be alone. Later you can thank yourself for such an act.
Seize the moment
Close your eyes and think about anything but a green zebra. Now tell me, what are you thinking?
Our brain is designed in such a way that if it becomes fixated on something, it will continue to think about it more and more. In a situation with a bad mood, this is unacceptable. Do you feel like you are only thinking about your sorrows? Immediately switch to other thoughts. Stop feeling sorry for yourself. Better yet, do something that can truly distract you.
Breathe and clear your mind
Yes, yes, the advice is as if I am a master of oriental martial arts. But taking a few deep breaths can really help you calm down. Consider this the simplest form. And she, as many know, is capable of working miracles. Sit comfortably in a quiet and pleasant place and try not to think about anything for a few minutes. This may be a little difficult at first. :-)
Find reasons
If you are in a bad mood rarely, there is nothing to worry about. But if this happens more often than you would like, pay attention to the possible reasons. You can keep a diary to record all the key events in your life. And then, analyzing the records, get to the bottom of the reasons for your own disorders.
Solve the problem
The last point is the most important. If you have found the reason for your bad mood, you need to deal with it. If it's a person, talk to him. If there is a problem, try to solve it. You don't have to spend all your thoughts and free time on it, but don't let it take root in your life.
: in the morning, after a person wakes up, he feels very bad, he feels hopeless, depressed, anxious, ashamed; in the evening these feelings subside slightly and he becomes more alert. Why is that? Depression is a state of mind that is based on the belief that I am bad, vicious, worthless and that I will not succeed. From this belief follows another: everything was bad and everything will be bad (after all, I am worthless and incapable of anything, I cannot correct, make better what now seems “bad” to me). Hence the constant anxiety and sadness generated by thoughts about the bad future that awaits me.
As soon as I wake up in the morning, all the dark thoughts about the future and about my depravity immediately roll over me in a wave, and there is a day ahead in which I need to do many things that require strength. But what strength if everything is bad and I’m a lost man? That’s when depression kicked in. Gradually, in the process of carrying out daily affairs, I somehow move into the “here now” mode of being, that is, into the most productive and only possible segment of my life, in this is a moment. And in it there are no fears only because they are all drawn by my imagination, which strives to predict the future. There is no future in the “here and now” simply because we have not created it yet! the future has not yet manifested itself in our own actions. Therefore, fear recedes, anxiety calms down, hopelessness fades.
By the time I go to bed, I painfully want to get rid of my depression completely and therefore I “take refuge” in sleep, hiding in it from the black thoughts that were with me to one degree or another during the day. If I manage to fall asleep, I seem to interrupt their flow and, again, during sleep, the depression recedes. And then the morning begins and everything repeats itself.
This vicious circle of feelings is especially noticeable when a person takes antidepressants. In this case, he completely refuses to deal with his feelings to even the slightest extent, he just waits. And accordingly, he swings on a depressive swing of emotions without any restrictions.
What needs to be done to break this vicious circle? First of all, I need to admit my feelings to myself and others, to admit that I experience grief, pain, loneliness, anger and resentment towards myself due to specific reasons. Due to loss of work, property, loved ones, prospects, etc. Then you need to gradually begin to take care of yourself, do small or large pleasant things for yourself, that is, learn to love yourself, even one who may be sad, angry, or without a job, home or love. And start looking for what you can do to show yourself love, for example, find new friends, a new job, a new sport, a new hobby. To do this, you need to set goals for yourself, break them down into small, achievable sub-goals in the near future, and move towards them. And thank yourself for achieving them.
Then the old, worn-out DVDs in my head, on which only one thing is written: I won’t succeed, I’m bad, everything will be even worse, will gradually fall silent. The way out of depression is to destroy the mechanism of how we create our own depression.
For any person, it changes throughout the day.
Usually these changes are moderate, and if your mood changes, this is a reason to go to the hospital.
Heavy, depressing mood, accompanying a person for a long time, is a symptom.
To answer the question why a bad mood, it is important analyze recent events, and the answer will be found.
General information
In most cases, a bad mood has clear reasons, which are easy to identify.
Also with him usually easy to fight: it’s enough to do what you like, turn on your favorite music, get a good night’s sleep, talk with friends, talk it out, eat delicious food, allow yourself to cry.
But the more serious the reason for your bad mood, the longer it will take to feel better.
Severe emotional turmoil often become the impetus for the development of various mental illnesses, such as depression, post-traumatic stress disorder,.
If a person has been diagnosed with mental illness, a bad mood should not be taken lightly: this is a symptom of a disease that is extremely difficult to cope with, and attempts to change activities or make a strong-willed effort often do not help.
Bad mood can be divided into:
The border between normality and pathology is quite thin, but usually one speaks of pathology in cases where a bad mood (in its various manifestations) lasts for at least two weeks.
If the depressed mood was preceded by severe emotional shocks - the death of a friend, relative, separation from a loved one, loss of a job, an acute episode of violence - then the person may also need the help of a psychotherapist.
What do psychologists say?
Bad mood - a natural part of our life, and it should not be demonized: this is a normal reaction of the human psyche to various events.
Long-term attempts to hide a negative mood and hold back tears are the path to worsening mental well-being. You should not keep emotions associated with a bad mood inside yourself.
There is also a widespread belief in society that depression- it’s something like just a bad mood, so just pull yourself together, do something new - and everything will pass.
But this opinion is completely erroneous, since depression is mental disorder with a wide range of symptoms, and depressed, depressed mood is just one of them.
Moreover, standard methods of dealing with bad mood do not work in this case, and you need to undergo specialized treatment.
According to psychology and psychotherapy, a bad mood is a consequence of negative automatic thoughts.
Usually these thoughts are directly related to the trouble that happened in a person’s life and quickly disappear if everything is in order with his psyche. But with depression they remain, and it is very difficult to cope with them.
Does it happen without a reason?
A bad mood can be for no apparent reason.
Most often, this is due to various somatic changes in the human body under the influence of hormones (hormonal disruptions, natural cycle changes, birth defects) or chemicals introduced from the outside (alcohol, drugs, side effects of medications).
Also, changes in mood and behavior for no apparent reason can be observed in people with various brain defects, Related:
- traumatic brain injuries;
- consequences of infectious processes (meningitis, encephalitis);
- congenital anomalies;
- benign and malignant tumors (many patients recall that the first signs of the disease were changes in behavior and mood).
Sometimes people think that there are no reasons for a bad mood, but in fact there are, and more than compelling.
If you dig deeper, then it turns out that the spouse is rude, and the work is stressful, and there has been no vacation for a long time, and the child is doing poorly at school, and there was a recent quarrel with the father.
Important to remember that even minor troubles can gradually undermine the psyche, provoking the development of neuroses and depression.
An unreasonable depressed mood that persists for a long time may be a sign (it can also be called internal depression).
With this disease, according to the existing scientific theory, the process of serotonin and norepinephrine metabolism is disrupted.
As a result, a person’s life is fine, but due to a defect in the metabolic mechanism, he feels hopeless. But the depressed mood not the only symptom diseases.
Why the bad mood?
And I don't want anything
Why am I in a low mood and don’t want anything? This matches the description of apathy: a state when a person does not feel the strength to engage in useful activities, feels empty and wants only to lie down, sleep or do some activities that calm him down and give him a semblance of satisfaction.
People, especially those who do not know psychology, consider this condition laziness.
But, according to modern psychologists, laziness as such does not exist, and the signs related to it have a direct connection with a person’s mental health.
Apathy can occur for many different reasons., such as:
- consequences of emotional shock (death of a loved one, serious illness, acute episode of violence, loss of job, divorce, and so on);
- the presence of various mental illnesses (apathy is a symptom of many mental illnesses, including depression, neuroses, PTSD, anxiety disorder,);
- somatic diseases (natural changes in hormonal levels, endocrine pathologies, consequences of brain damage of various origins, tumors);
- exposure to chemicals entering the body from the outside (side effects of medications, alcohol, drugs).
People without mental illness usually experience an apathetic mood during or after stressful periods(for example, session, emergency at work).
The human psyche is exhausted and needs rest. If you don't give yourself a break, it can lead to the development of neurosis.
And I always want to cry
A similar condition is observed in people after difficult, unpleasant events(death of loved ones, stressful periods during study, work, and so on).
Over time, your health should return to normal.
This may also be one of the main symptoms depression or neurosis. If the condition remains stable for more than two weeks, you should go to the hospital as soon as possible.
First, you will need to visit a therapist, since such conditions can occur against the background of hormonal imbalances and other somatic abnormalities. He will give you the necessary directions. If the examination does not show the presence of a physical illness, you should consult a psychotherapist.
After drinking alcohol
Alcohol is a depressant, contrary to popular belief. It causes short-term pleasure, which is replaced by depression and a feeling of hopelessness. This condition can push a person to drink again to feel better.
Alcoholic drinks negatively affect the mechanisms of neurotransmitter metabolism and that is why they are considered depressants.
There is a special term - alcoholic depression. Extremely depressed mood is also observed in people trying to quit drinking.
If a person is not an experienced alcoholic and simply drank more than usual during the holiday, the depressed mood will go away within a few days, you just need to be patient. If your mental health is extremely severe, you should go to the hospital.
On your birthday
Why are you in no mood at all on your birthday?
Birthdays are one of children's favorite holidays., because everyone gives gifts, congratulates, you can eat delicious food that you rarely get to eat in everyday life.
But as many people grow older, their attitude towards birthdays changes. towards the negative.
This usually happens for the following reasons:
- A birthday reminds a person that he has grown older, but is no closer to achieving his life goals. This feeling is especially strong during a midlife crisis.
- Birthdays can be associated with aging and a reminder that people are mortal.
- If the birthday does not go the way the birthday boy wants, this may also upset him.
Existential experiences people are often tormented on their birthday, and this is normal. If your sadness over your birthday has been prolonged, and your dislike for these days is too strong, it is important to consult a psychologist or psychotherapist.
My husband is always in a bad mood
Why is my husband always in a terrible mood? If your spouse, friend or relative constantly complains of a terrible mood, looks depressed, exhausted, or often cries, this may be a symptom of some mental problems. Most often this is a sign of depression or neurosis.
Also, some somatic pathologies can negatively affect mood, so before visiting a psychotherapist it is important to undergo an examination in a regular hospital.
Affective disorders in psychiatry
Affect is a definition that refers to how a person feels his own mood and how he behaves in accordance with it. There is an extensive list of mental disorders included in the list of affective mood disorders (AMD).
AVR can be divided into:
The main causes of mood disorders:
- somatic pathologies (most often associated with metabolic disorders of various hormones);
- side effects of medications, the influence of alcohol, drugs (if you stop using them, your mental state usually returns to normal);
- acute psycho-emotional shocks (especially in the case of depression);
- hereditary predisposition.
If mood disorders are associated with somatic disorders, it is necessary to eliminate or reduce the severity of these disorders, and then the person’s mental well-being will normalize.
If the disorder is consequence of taking a drug, it is important to replace this medication with another or remove it completely.
In other cases, the treatment process is controlled by a psychotherapist who conducts psychotherapeutic therapy and prescribes medications that eliminate or alleviate the main symptoms.
Drug therapy:
Specific medications are selected by the attending physician based on the symptoms and severity of the disease.
In psychotherapeutic treatment, methods of cognitive behavioral therapy, family therapy, and interpersonal therapy are highly effective.
What to do if you don’t want to do anything and are not in the mood:
Daria Ilkiv
Bad mood is called the scourge of the modern world. There is not a single person who would not, from time to time, be subject to inexplicable attacks of irritation, sadness and melancholy. Secrets of how to cheer up when everything around you is bad are in our article.
Causes of bad mood
Understanding why cheerfulness suddenly gave way to complete apathy is not so difficult. Our life is little like a smooth road, constantly pleasing with excellent weather. As sad as it is, there will always be someone or something that will ruin our mood.
It could be:
- communication with an unpleasant person;
- poor health (both associated with illness and caused by a sedentary lifestyle);
- failures at work or in your personal life;
- approaching birthday, especially at an older age, when the mind involuntarily tries to evaluate the year lived;
- and much more.
In addition, most women experience bouts of ill health before and during their periods; This condition also does not have the best effect on mood. What can we say about pregnancy, which simply breaks all records for attacks of melancholy and forebodings!
What to do if everything is bad
It is quite possible to fight a bad mood, although this task sometimes seems impossible precisely because it affects our main weapon in this battle - creativity and the desire to do something.
There are plenty of ways to improve your mood. Many of them are so simple that most people don't even think about them; others, on the contrary, involve long-term work on oneself, self-improvement and correction of one’s own bad habits.
However, there are a few simple rules that are best followed in the fight against apathy:
Our psychological state is closely related to our physical state. Whatever the real causes of apathy, it is caused by a decrease in the level of " happiness hormones- serotonin, dopamine and endorphins. You can increase their content in different ways.
Delicious food
Many foods contain substances that improve our mood and help us feel energized. First of all this:
- chocolate;
- coffee;
- seaweed;
- hot and hot peppers;
- nuts;
- meat and fish;
- citrus fruits, especially oranges and tangerines;
- and, oddly enough, celery. Of course, coffee with celery does not taste as good as chocolate; but celery soup has simply miraculous properties.
However, you can just eat something tasty. Why not please your taste buds? This will have the most favorable effect on your well-being.
Activity
Forget about lying on the couch and feeling sorry for yourself! Move. Make your body work, charge it with vigor. It doesn’t matter which method you choose: sports, outdoor games, swimming, dancing. All this helps fight apathy and fills the body with energy. Don’t be afraid to get a little tired - pleasant tension in the muscles will cause psychological relief, and you will quickly feel how the bad mood goes away.
Walking is especially useful in such cases. They not only saturate the blood with oxygen; They also drive away dull thoughts and allow you to feel the pleasure of life.
But there are a few rules:
- You need to go quickly. Leave the leisurely pace for a romantic walk. Walk at the maximum speed that your health allows, but under no circumstances break into a run. As soon as you feel tired, stop and rest a little, and then start moving again.
- Don't think about anything bad. A difficult requirement, yes. But extremely important. Music and headphones help a lot in such cases.
- Don't set yourself a specific goal. Go where your eyes lead. Or, if you find it difficult to force yourself to “waste time pointlessly,” assign a remote address as the endpoint. During the day, it could be a store or salon on the other side of town; and at night you can simply set yourself the task of walking around the entire area in a circle!
An interesting fact speaks in favor of traveling on foot: a few kilometers walked at a brisk pace before menstruation almost completely eliminates the discomfort in the lower abdomen. And, of course, such activity helps to get rid of extra pounds.
In addition, all types of activities that provoke the release of adrenaline into the blood help fight depression. Buy a ticket for a roller coaster, go skydiving, or just go for a bike ride. Better yet, learn a new active form of recreation that will charge you with vigor.
Forward to change!
It’s hard to believe, but psychologists cite... monotony of life as the main reason for bad mood. Vivid impressions make us feel excitement, and it generously saturates the blood." hormones of joy" That is why, in order to cheer up, sometimes it is enough to introduce a little novelty into your existence.
This could be a trip to the hairdresser or spa, cosmetic repairs, a new manicure and, of course, shopping. Statistics show that going to the store, even if you don't intend to buy anything big, banishes apathy and helps you look at the world from a more positive perspective. But be careful: any item purchased in this condition may later remind you of a bad period in your life. Therefore, be prepared, if something happens, to throw all the trash you bought during the depression into the garbage chute without pity!
However, this advice applies not only to things. Train yourself to part with what has already become obsolete and has no real value for you:
- phone numbers you don't call;
- relationships that burden you;
- notebooks, names and birthdays in which you don’t even remember;
- jokes you're tired of laughing at;
- activities that are no longer enjoyable.
All this binds us to the past and prevents us from enjoying life.
Laugh
It’s a paradox – but a bad mood is afraid of laughter. The muscles of our face “remember” emotions, and, forming a smile, send a command to the brain about fun. Of course, joy will not appear immediately. But this only means that we need to launch a massive attack on depression.
Have a little celebration for yourself. You don't have to wait for a round date. You can always find a reason for a party: it could be the anniversary of a first date, the victory of your husband’s favorite team in the championship, or even the birthday of a pet. Invite your friends, turn on the music, and soon you will feel like you're really having fun.
How to prevent depression
There are situations when conventional methods are powerless to lift your spirits. In these cases, psychologists talk about depression - a long-term state of depression, apathy, and lack of self-confidence.
It is possible and necessary to fight this scourge. In the most severe cases, of course, you cannot do without the help of a specialist. But usually, it’s quite possible to cope on your own. The main thing is to constantly remember that poor health and failures will not haunt us constantly.