How to get yourself out of a slump: Tips for turning your day around

When I nipped to the shops the other day, pretty much everyone said they were feeling “flat” and a bit urgh. Energy, focus and motivation were definitely low. The weather has been so wet and cold, I think we are all ready for spring to finally take hold. So until this happens, here are a few of the things I like to do when I feel, well a little bit …URGH.

1. Brain dump what is going on

   Brain dumping is basically getting everything out of your head and on paper. Write down all your thoughts, feelings, problems, and ideas in a notebook however it comes out of your brain. This is not a structured activity, just get it all out. Brain dumping helps to reduce overwhelm and clear the mental clutter. This therefore increases clarity and allows you to see clearly, supporting productivity and creativity. If you have a problem, you may find that you see a solution for it. I often find that once everything is out of my head and on paper I can see the situation for what it is.

2. Play your favourite tune and dance around the kitchen

   This is not only fun and energising, but a great mini work out. Go on, turn the volume up and dance around having fun. Even if it is 8.30 am.

3. Eat a glow bowl full of delicious colourful and nutritious ingredients

   Think of all those delicious visually pleasing seasonal fruits and vegetables filling your bowl. A seasonal glow bowl is full of vitamins, antioxidants and minerals that feed your mind and body. A balanced glow bowl provides nutrition to support a healthy body and mind. Not only are nourish bowls nutritious and feed every cell in your body, but they also provide a connection to the season, helping you to connect with what is going on outside your window, Anchoring you in the here and now.

4. Wear something that makes you feel good

   Put on your favourite outfit, colour or make up…wear something that you feel good in whatever that is. What we wear can have such a positive impact on our wellbeing. When we feel good we are much more confident. I find that putting on one of my favourite colours such as blue or green helps to give me a psychological uplifting boost, instantly making me feel a little better. Failing that I find that a bright lip does wonders for me!

5. Buy some seasonal bright and beautiful flowers

   Flowers either purchased or from the garden are my go to when I feel urgh. Flowers make me smile and they brighten up any gloomy day.

6. Grab your most uplifting friend and go for a coffee

   Some friends are the sunshine. Simple. They make you feel good/good listeners/funny. We all have that sunshine friend that even just thinking of makes you smile. Text them and arrange a date.

7. Use a diffuser with uplifting and mood boosting essential oils.

   I have a diffuser in my office and one of those oil burners you had as a teenager, I love it! I find scent a winner at improving and supporting mood. My favourite oils to diffuse are:

   Bergamot: which is citrusy and uplifting supporting mood boosting and lowering stress levels.

   Ylang Ylang: has a sweet and floral scent that has calming properties, supporting anxiety and stress management.

   Peppermint: has an invigorating scent that supports energy levels and improves focus.

   Orange: has a joyful scent that helps to uplift mood and support anxiety.

8. Consume mood boosting foods

   Certain foods have mood boosting properties such as dark chocolate, fatty fish, turkey, nuts and seeds, berries. Dark chocolate contains magnesium that supports anxiety and it contains compounds that improve mood. Fish such as salmon or sardines contain omega 3 which is linked to improved mood. Turkey contains tryptophan, an amino acid that helps produce serotonin, a neurotransmitter that regulates mood. Also, look to support gut health which is linked to the brain and mood.

9. Take a cold shower

   This activates the Vagus nerve and helps to promote stress reduction by activating the parasympathetic nervous system. Cold water therapy is also a great way to release endorphins which can help make you feel happier. Cold water is also hugely invigorating and energising. I love to finish my shower with a hit of cold water when I feel like I need a little boost.

10. Work on reframing your mindset

    When you feel urgh, reframing your mindset can be a good idea because it can help shift your perspective. Challenge where your thoughts are coming from and rewrite them. For example, if you are feeling overwhelmed by an aspect of your life. Instead of focusing on the negative of what you are going through, rewrite it to find positives and focus on solutions and what you can do. This will help to increase motivation and support you in becoming more optimistic. Therefore allowing you to create a growth mindset and build resilience to manage setbacks and challenges within life.

11. Fresh air

    I wanted to keep my points to 10 however I couldn’t leave out the power of movement in the fresh air and nature. I find that this helps me to gain a fresh perspective and feel more energised. Do this alone or with your sunshine friend.

Keep smiling, keep positive… spring is almost here. Please always seek support from a trained therapist or talk to a loved one if you feel like there are underlying issues you would like to explore.

Sending lots of love,

Katie xx