We’ve all been there: days where nothing goes well, where unexpected events pile up and we feel like we’re moving forward with a weight hanging on our back. Psychologist Siyana Mincheva rightly points out that “Everyone leads a different life and goes through complicated days at one time or another.“. Sometimes “the difficulties follow one another and give the impression of a long tunnel where one takes blow after blow” she adds.
But the important thing is not so much what happens to us as how we choose to respond to it. “What really makes the difference is how we choose to face these challenges.”.
To do this, our expert advises maintaining a positive state of mind and taking time to recharge your batteries. Here are 5 simple actions, accessible to everyone, to reconnect with yourself and lighten the weight of the day.
Change your outlook and observe yourself differently
For the psychologist, the first reflex to adopt is to divert one’s attention from the negative to open a gap towards what feels good. She invites you to do a simple exercise: “Take a few minutes to write down at least three beautiful, pleasant or satisfying things that you experienced today. This helps you not get stuck in the negative and puts things into perspective.”
What if nothing comes? She then suggests creating this glow yourself. “If, despite this effort, nothing seems positive to you, create a pleasant break yourself: watch a sketch by a comedian you like, call a friend or watch a film that makes you feel good.
Relying on creation to restore calm
The psychologist reminds us that creativity is not reserved for artists. “We are made to invent and produce. You don’t have to be talented to feel the peace that comes from personal creation.” Writing, arts, crafts… it all works. “If you like to write, this is even the ideal time: transform your dark thoughts into words. Music, dance, painting or manual activities also offer a beneficial opening for the mind.”
Move to cut off the spinning thoughts
For Siyana Mincheva, the body is a decisive lever. “Physical movement helps reconnect the body and puts the brain in pause mode. It’s your mind that fuels bad moods and dwells on the annoyances of the day: cut it short by doing a little exercise.”
She also warns against immobility. “The main thing is not to stay slumped on the couch and let your thoughts go round and round.“. And finally recalls a simple mantra: “You can also repeat to yourself: ‘It’s just a bad day, nothing more’“.
Have fun and plan to regain momentum
Sometimes a little novelty is enough to reintroduce color into a gray day. “Going shopping can help you gain perspective after a tense day. A new decorative object or a small purchase in your favorite store is sometimes enough to rekindle motivation.” And to recreate a positive dynamic, the psychologist recommends planning ahead. “Planning a weekend or short getaway can energize you and give you a pleasant goal to look forward to. This gives you some fresh air for the future.”.
Because as she likes to repeat once again: “We must not forget that we have a choice: give weight to the negative or decide not to let it occupy too much space.