How to manage your mood

People mention mood very often: “I was not in the mood – so I did not do it”, “They ruined my mood”, “Unless I am in the mood, I can’t do anything”, etc.

It almost seems that they think that mood is some mysterious uncontrollable substance. No one knows where it comes from, no one knows where it goes – all by itself, as if we do not have any influence over it. But is it really the case?

The mood is a relatively stable mental state – it is a general emotional background that colors our various experiences. It affects human behavior to a large extent.

However, we already know that no emotions appear “out of the blue”, for no reason, and that we can control them. This means that mood is something that we can manage.

Let’s recall the basics of managing emotions:

1. Realize how you feel.

You chatted with a colleague and then went on to work. But before the conversation, your job seemed easy and fun, and after – for some reason, you notice that you are frowning, and your positive attitude is gone. If you are not aware of this, then in the evening you may say: “I wasn’t in the mood for half a day”. And you won’t even ask yourself – what actually happened? But if you recall, the colleague hinted that your contribution to the last project was not particularly significant and, probably, not you, but Tamie from your department will be promoted.

2. Name your feelings and emotions. Differentiate – separate them. “It looks like I feel anger (I did a lot for this project) and anxiety (I may not be promoted, although they promised)”.

3. Acknowledge your feelings and emotions.

Emotions that are acknowledged, and not swept under the rug, stop having such a big influence on you. And you will have the opportunity to do something about them: “This is how I feel and I’m not going to scold myself for it.”

4. Choose how to react.

Yes, there is always a choice. You can tell the colleague that you have worked hard, and time will tell if the management appreciates your contribution or not. Or you can choose not to say anything at all – just smile remembering that she often tries to tease and hurt others’ feelings. You can do breathing exercises to reduce anxiety.

5. Express your emotions in a suitable non-aggressive form.

Suddenly you may find that your mood has improved – and your day will become much better.

However, please keep in mind that mood is varied and multifaceted – it is not always caused by some events. But it is a state and not a stable characteristic of a person. Any state is temporary and changeable. Therefore, if you cannot find the cause, you just need to help yourself to live through this moment. And soon the sun will shine again.