| Bad days happen to everyone sometimes. They | | | | in maintaining robust and resilient perspective and |
| induce a kind of fight or flight response and I (and | | | | support and has been shown to be very |
| others) have been known to employ a wide | | | | important in study after study. Choose your |
| range of both fight and flight tactics to deal with | | | | contact well and nurture good friendships and |
| it. For example: | | | | relationships - they don't just happen by |
| * have a drink (or several) - flight/escape | | | | themselves. You will know those people who help |
| * shout at someone (usually someone who has | | | | you to feel good about yourself, or make you |
| little to do with what has happened but was | | | | laugh, or are good listeners. It's a two way street |
| conveniently there when you felt like shouting) - | | | | - with good friends it will feel like that so seek out |
| fight | | | | those people. Sometimes friendships get a bit |
| * kick the cat (literally or metaphorically) - fight | | | | stuck at various points in life so you may need to |
| * throw the computer/phone/offending piece of | | | | do something actively to meet some new people |
| technology out of the window - fight and possibly | | | | or to expand your social circle. Or maybe it's a |
| flight too | | | | question of re-kindling older friendships with people |
| * hunker down - stay at home/watch too much | | | | you may have lost touch with to a degree. |
| telly/eat your dinner on your lap - flight | | | | 6. Learn more about what goes on when you are |
| * ring in sick tomorrow (which leads to more of | | | | feeling stressed or uptight or anxious - see for |
| the same) - flight flight flight | | | | some great little podcasts on various topics |
| I have either done or know people who have | | | | including lots of tips and techniques for managing |
| done all of the above at some stage. | | | | anxious states. |
| However - recognising that fight/flight impulse | | | | 7. Remind yourself of someone or something you |
| which is a natural, logical and biological response to | | | | find inspirational. Music, pictures, poetry, scenes, |
| perceived or real threat (body raging with stress | | | | objects - bring together a little set of things that |
| hormones such as adrenaline and cortisol), and | | | | can jog you into a more upbeat set of memories |
| finding better ways to channel it can be a very | | | | and thoughts. Beware of things around us that |
| important part of increasing your ability to bounce | | | | may well do the opposite and can have a |
| back from a bad day. | | | | dragging effect on your spirits - soap operas can |
| So - in brief - top ten tips: | | | | do that so be careful about how much you watch |
| 1. Exercise - whatever you like but do something. | | | | them (I was an avid Eastenders fan from its |
| It "uses up" the stress hormones to a degree, | | | | inception to its fifteenth anniversary (oh yes) |
| enabling your body to do what it is now geared | | | | when I suddenly went cold turkey on it and |
| up for (a physical run away from something or to | | | | haven't watched it since. And haven't missed it at |
| engage in a real fight). Sign up for an event (eg. | | | | all actually, much to my surprise.). The news can |
| Race for Life) if it helps to motivate you, involve | | | | also be a mixed blessing - it can be good to take |
| other people, dance or swim or run or play | | | | an interest but submerging yourself for hours |
| badminton or walk or whatever. Do enough to | | | | each day in often gloomy stories that you don't |
| get out of breath. Before you are tempted to | | | | have much or any control of can induce a sense |
| reach for the wine bottle when you get home! | | | | of helplessness and even despair and invite a very |
| 2. Breathe. Meditation has been shown to reduce | | | | skewed view of the world by concentrating on |
| levels of cortisol on an ongoing basis. It can be a | | | | high profile but actually very rare negative events. |
| difficult thing to do, and I know from experience | | | | It is true that the world is both a grim place and a |
| that it can feel like a right royal waste of time | | | | very wonderful place - it depends where you pay |
| when you are busy/anxious/lots on your plate. I | | | | attention as to which of these you believe, as |
| also know from experience that just ten minutes | | | | there is plenty of evidence of both. You can't pay |
| (more if you can manage it) of meditation per | | | | attention to everything so focus on some |
| day can alleviate the sense of urgency/busy-ness | | | | beautiful or funny or comforting elements to |
| anxiety which then enables you to get more done | | | | balance the others. |
| in a more paced and calmer (and more | | | | 8. Eat well. Comfort eating to me is not usually |
| productive) way. Ironic really and hard to convince | | | | chocolate or junk (though I do enjoy chocolate on |
| yourself of in a rational logical way. But try it! | | | | a probably too frequent basis) but I am interested |
| (various CDs and books can guide meditation, or | | | | in nutrition and recognise the impact good food |
| on YouTube - one very well known writer | | | | can have on the whole family's moods. Having |
| practitioner is Jon Kabat Zinn, author of | | | | children has brought this home to me loud and |
| "Wherever you go, there you are", you can | | | | clear. So - most days but ESPECIALLY if you |
| watch him leading a session held at Google on | | | | have had a bad one, make sure you have a good |
| YouTube. The Mental Health Foundation in the UK | | | | dinner - protein, lots of veg, tasty (you can follow |
| has some good introductory materials to | | | | it up with some chocolate!). For specifics, look at |
| mindfulness via their web site too. | | | | 9. Sleep - there are various interesting articles on |
| 3. Get outside - to green spaces. Research is | | | | sleep by Prof Jim Horne, a leading researcher on |
| starting to show that being out doors in natural | | | | sleep (in particular in relation to driving and safety). |
| (ish) spaces (ie. include parks and gardens) has a | | | | There are so many things that can disrupt our |
| positive influence on our mental health. | | | | sleep routines in current times - but developing a |
| 4. Engage your mind in distracting activities - TV | | | | calming bedtime routine is just as important for |
| doesn't usually work, it's too passive. Taking a | | | | adults as it is for babies and kids -so give yourself |
| mindful approach - really concentrate on what you | | | | a break and a good night's sleep if possible. |
| are doing, be aware of all your senses in relation | | | | 10. Treat yourself!!! But in moderation.....none of this |
| to it - do something gently active and engaging | | | | is about donning hair shirts.....particularly after a bad |
| (eg. watering the garden, reading a bedtime story, | | | | day. So - it's ok to have a glass of wine, or |
| writing a story, cooking a new recipe, playing a | | | | watch your favourite TV programme, or eat |
| musical instrument etc). | | | | some chocolate. But my personal approach is to |
| 5. Connect with other people - when under | | | | try to leave these things as a treat AFTER doing |
| pressure or in a bad mood, it can be very | | | | some of the things in points 1 to 9. Sometimes |
| tempting to withdraw from others. But, beyond | | | | that means I no longer even want the wine or |
| some maybe relaxing time alone, the isolation | | | | the chocolate. But if it does, it means I am much |
| from this can lead to all sorts of negative | | | | more likely to have a small amount and with less |
| rumination (thoughts going round and round in | | | | of a desperate air. |
| circles) and even depression. Social contact is vital | | | | Chin up! |