MOOD - Managing Your Moods Through Mindfulness

March 6, 2012  • By Suellen Fagin-Allen, LMHC, Mindfulness Based Approaches / Contemplative Approaches Topic Expert Contributor

Perhaps you are troubled by periodic depression or “feeling down.” You’ve experienced first-hand the lack of energy, the feelings of inertia, guilt, and sadness, the disturbances of sleep, appetite, and sexual drive, the sense of longing for the meaning and purpose you once felt life held for you. You’ve tried to snap out of it, but it’s not that easy. And the worst thing about it may be that it seems as though it will last forever. Maybe your highs and lows are a bit more than just normal ups and downs. Your feelings of mild euphoria and expansiveness are exhilarating, but eventually you come crashing down and life turns dull and gray. You’re tired of the cycle and wish you could just “even out.”

For some, medication is a partial answer. As a psychotherapist, I’m not licensed to practice medicine, and it’s beyond the scope of my expertise to state definitively who those people are. I do often recommend a medication consultation for those bothered by depression, mania, or bipolar who’ve not been able to manage without significant disruption to their lives.

That said, much research out there suggests that talk therapy, on its own or with medication, is more effective at treating difficulties with mood regulation—especially depression—than medication alone. My approach to talk therapy, as you may have guessed if you’ve read previous blog posts of mine, is based strongly on a mindfulness perspective, and mindfulness practice has much to offer those having difficulty regulating moods.

A basic tenet of mindfulness is the impermanence of everything—and, by extension, that because of its impermanence we needn’t think of our present moment’s experience as being a fixed state. Think about it, and you may agree. The itch you felt a moment ago has gone away, without your even needing to scratch it. The thought, “I need to buy milk at the grocery store” has been replaced by “I hope to finish that report tomorrow!” Anticipation of having a great time at the movies with friends gives way to sadness over the loss of an important relationship that ended years ago. Thousands of thoughts come and go as they will in a day, each accompanied by its own feeling—happiness, relief, annoyance, joy, anticipation, disgust, or combinations of them. Change is perpetual, and the only aspect of living that truly is constant is that we are always existing in the present moment, which will shift into thousands or millions more present moments as time goes by.

One of my most successful interventions with clients having difficulty with mood management is an exercise based on recognizing the impermanence of our thoughts, emotions, and experiences. Similar exercises are utilized by practitioners of dialectical behavior therapy, a popular and effective treatment for people with so-called borderline personality disorder (BPD), which has roots in problematic early experiences with caregiver attachment. Clients with BPD typically had caregivers who behaved erratically—at times loving and nurturing, and at others abusive and neglectful. These children never knew what to expect and learned that extremes were normal. They wanted to trust but knew it wasn’t safe to do so in their early environments. That knowledge, unfortunately, is carried over into adulthood and now wreaks havoc in all aspects of life because of their inability to pilot their emotional ships on an even keel. Their task in therapy is to learn to even out their extremes and learn to live “in the middle” and to trust their inner Wise Mind. One way to accomplish this is through practice, deliberately shifting back and forth between emotional states, reinforcing their ability to be in control of how they feel instead of being so reactive to everyone and everything around them.

Not everyone should try the following exercise. If you have a history of trauma, are prone to excessive rumination, feel “out of control” or feel very, very depressed, seek the guidance of a trained mental health professional to help you decide which treatment modalities are best for you.

If you do want to give it a try, then sit quietly in a comfortable, private, and familiar area. Fix your gaze on a soothing object—a candle, a painting, a plant—and begin to breathe slowly and deeply, into and from your abdomen. (For those with breathing difficulties, this exercise can be done without the emphasis on deep breathing, too. The important thing is to feel safe and to be able to quiet the mind.) Establish a comfortable breathing rhythm, and then focus on a recent event, person or situation which has troubled you or perhaps just the feeling of heaviness, lethargy, and emptiness that is currently pervading your thinking. If you’re prone to hypomania instead, take a look at the feeling that accompanies the upward escalation of your mood. Examine the feeling thoroughly, not judging, just investigating. Ask yourself, what is this? Then identify it and name it: sadness, sadness or giddiness, giddiness. Now, switch to a time when you felt differently or to an event you‘re anticipating. Describe it to yourself in detail: where is it, who is there, what’s happening, what time of day is it, what is the weather like? What are you feeling? (Notice that I use the present tense because it’s important to actually sense yourself being in that moment!) Name the feelings: joy, peace, happiness, being in control, or whatever they are, and allow yourself to deeply feel them because you are really there, in that experience. Practice gradually switching back and forth between the two feelings. When you are comfortable realizing that the desired feeling is as strong as the other and that you now can envision and embody both, gradually return to the present, assuring yourself that each feeling is equally possible and equally real. With regular practice, this gets easier.

A wise philosopher once said that if we’re unhappy in the present moment, we have only to wait for another moment to arise, bringing with it the opportunity for and the reality of change. Mindfully envision feeling better and more in charge of your feelings. I’ve done it. Chances are you can, too!

Source: http://www.goodtherapy.org/

PEOPLE - Mood (literature)

From Wikipedia, the free encyclopedia

Mood is one element in the narrative structure of a piece of literature.^[1] It can also be referred to as atmosphere because it creates an emotional setting enveloping the reader. Mood is established in order to affect the reader emotionally and psychologically and to provide a feeling for the narrative.

Elements of mood

Mood is generally created through several different things. Setting, which provides the physical location of the story, is used in order to create a background in which the story takes place. Different settings can color the mood of a story differently, and usually supports or conflicts with the other content of the story in some way. For example, the desert may be a setting for a cowboy story, and may generate a mood of solitude, desolation, and struggle, among other possible associations. The attitude of the narrator is another element that helps generate mood. As the reader is dependent on the narrator's perspective of the story, they see the story through their lenses, feeling the way the narrator feels about what happens or what is being described. Embedded in the attitude of a narrator are the feelings and emotions which make it up. A similar element that goes into generating mood is diction, that is, the choice and style of words the writer uses. Diction conveys a sensibility as well as portrays the content of a story in specific colors, thus affecting the way the reader feels about it.

Difference between tone and mood

Tone and mood are not the same. The tone of a piece of literature is the speaker's or narrator's attitude towards the subject, rather than what the reader feels, as in mood. Mood is the general feeling or atmosphere that a piece of writing creates within the reader. Mood is produced most effectively through the use of setting, theme,voice and tone

References

1. Jump up^ The Book of Literary Terms, University Press of New England, 1999

Source: http://en.wikipedia.org/wiki/Mood_(literature)

PEOPLE - Mood (psychology)

From Wikipedia, the free encyclopedia

A mood is an emotional state. Moods differ from emotions in that they are less specific, less intense, and less likely to be triggered by a particular stimulus or event. Moods generally have either a positive or negative valence. In other words, people typically speak of being in a good mood or a bad mood.

Mood also differs from temperament or personality traits which are even longer lasting. Nevertheless, personality traits such as optimism and neuroticism predispose certain types of moods. Long term disturbances of mood such as clinical depression and bipolar disorder are considered mood disorders. Mood is an internal, subjective state but it often can be inferred from posture and other behaviors. "We can be sent into a mood by an unexpected event, from the happiness of seeing an old friend to the anger of discovering betrayal by a partner. We may also just fall into a mood." ^[1]

Research also shows that a person's mood can influence how they process advertising.^[2][3] Further mood has been found to interact with gender to affect consumer processing of information.^[2]

Crowds

In sociology, philosophy and psychology crowd behaviour is the formation of a common mood directed toward an object of attention.^[4]

Etymology

Etymologically, mood derives from the Old English mōd which denoted military courage, but could also refer to a person's humour, temper, or disposition at a particular time. The cognate Gothic mōds translates both θυμός "mood, spiritedness" and ὀργή "anger".

Lack of sleep

Sleep is a major factor in one's mood. If a person is sleep deprived they could become more irritable, angry, more prone to stress, and less energized throughout the day. "Studies have shown that even partial sleep deprivation has a significant effect on mood. University of Pennsylvania researchers found that subjects who were limited to only 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad, and mentally exhausted. When the subjects resumed normal sleep, they reported a dramatic improvement in mood."^[5] Generally, evening oriented people, as compared to morning ones, show decreased energy and pleasantness and heightened tension ^[6]

Medical conditions

Depression, chronic stress, bipolar disorder, etc. are considered mood disorders. It has been suggested that such disorders result from chemical imbalances in the brain's neurotransmitters, however some research challenges this hypothesis.^[7]

Negative mood

Like positive moods, negative moods have important implications for human mental and physical wellbeing. Moods are basic psychological states that can occur as a reaction to an event or can surface for no apparent external cause. Since there is no intentional object that causes the negative mood, it has no specific start and stop date. It can last for hours, days, weeks, or longer. Negative moods can manipulate how individuals interpret and translate the world around them, and can also direct their behavior.

Negative moods can affect an individual’s judgment and perception of objects and events. In a study done by Niedenthal and Setterlund (1994), research showed that individuals are tuned to perceive things that are congruent with their current mood. Negative moods, mostly low-intense, can control how humans perceive emotion-congruent objects and events. For example, Niedenthal and Setterland used music to induce positive and negative moods. Sad music was used as a stimulus to induce negative moods, and participants labeled other things as negative. This proves that people's current moods tend to affect their judgments and perceptions. These negative moods may lead to problems in social relationships. For example, one maladaptive negative mood regulation is an overactive strategy in which individuals over dramatize their negative feelings in order to provoke support and feedback from others and to guarantee their availability. A second type of maladaptive negative mood regulation is a disabling strategy in which individuals suppress their negative feelings and distance themselves from others in order to avoid frustrations and anxiety caused by others' unavailability.

Negative moods have been connected with depression, anxiety, aggression, poor self-esteem, physiological stress and decrease in sexual arousal. In some individuals, there is evidence that depressed or anxious mood may increase sexual interest or arousal. In general, men were more likely than women to report increased sexual drive during negative mood states. Negative moods are labeled as nonconstructive because it can affect a person’s ability to process information; making them focus solely on the sender of a message, while people in positive moods will pay more attention to both the sender and the context of a message. This can lead to problems in social relationships with others.

Negative moods, such as anxiety, often lead individuals to misinterpret physical symptoms. According to Jerry Suls, a professor at the University of Iowa, people who are depressed and anxious tend to be in rumination. However, although an individual's affective states can influence the somatic changes, these individuals are nothypochondriacs.^[8]

Although negative moods are generally characterized as bad, not all negative moods are necessarily damaging. The Negative State Relief Model states that human beings have an innate drive to reduce negative moods. People can reduce their negative moods by engaging in any mood-elevating behavior (called Mood repair strategies), such as helping behavior, as it is paired with positive value such as smiles and thank you. Thus negative mood increases helpfulness because helping others can reduce one's own bad feelings.^[9]

Positive mood

Positive mood can be caused by many different aspects of life as well as have certain effects on people as a whole. Good mood is usually considered a state without an identified cause; people cannot pinpoint exactly why they are in a good mood. People seem to experience a positive mood when they have a clean slate, have had a good night sleep, and feel no sense of stress in their life.

There have been many studies done on the effect of positive emotion on the cognitive mind and there is speculation that positive mood can affect our minds in good or bad ways. Generally, positive mood has been found to enhance creative problem solving and flexible yet careful thinking.^[10] Some studies have stated that positive moods let people think creatively, freely, and be more imaginative. Positive mood can also help individuals in situations in which heavy thinking and brainstorming is involved. In one experiment, individuals who were induced with a positive mood enhanced performance on the Remote Associates Task (RAT), a cognitive task that requires creative problem solving.^[11] Moreover, the study also suggests that being in a positive mood broadens or expands the breadth of attentional selection such that information that may be useful to the task at hand becomes more accessible for use. Consequently, greater accessibility of relevant information facilitates successful problem solving.

Positive mood has also been proven to show negative effects on cognition as well. According to the article "Positive mood is associated with implicit use of distraction", "There is also evidence that individuals in positive moods show disrupted performance, at least when distracting information is present".^[12] The article states that other things in their peripheral views can easily distract people who are in good moods; an example of this would be if you were trying to study in the library (considering you are in a positive mood) you see people constantly walking around or making small noises. The study is basically stating that it would be harder for positive moods to focus on the task at hand. In particular, happy people may be more sensitive to the hedonic consequences of message processing than sad people. Thus, positive moods are predicted to lead to decreased processing only when thinking about the message is mood threatening. In comparison, if message processing allows a person to maintain or enhance a pleasant state then positive moods need not lead to lower levels of message scrutiny than negative moods.^[13] It is assumed that initial information regarding the source either confirms or disconfirms mood-congruent expectations. Specifically, a positive mood may lead to more positive expectations concerning source trustworthiness or likability than a negative mood. As a consequence, people in a positive mood should be more surprised when they encounter an untrustworthy or dislikable source rather than a trustworthy or likable source.^[13]

Smiling

"Psychologists have found that even if you’re in a bad mood, you can instantly lift your spirits by forcing yourself to smile." ^[14] Numerous amounts of research studies have shown that making a facial expression, such as smiling, can produce effects on the body that are similar to those that result from the actual emotion, such as happiness. Paul Ekman and his colleagues have studied facial expressions of emotions and have linked specific emotions to the movement of specific facial muscles. Each basic emotion is associated with a distinctive facial expression. Sensory feedback from the expression contributes to the emotional feeling. Example: Smiling if you want to feel happy. Facial expressions have a large effect on self-reported anger and happiness which then affects your mood. Ekman has found that these expressions of emotion are universal and recognizable across widely divergent cultures.^[15]

Social mood

The idea of social mood as a "collectively shared state of mind" (Nofsinger 2005; Olson 2006) is attributed to Robert Prechter and his socionomics. The notion is used primarily in the field of economics (investments).

Source: http://en.wikipedia.org/wiki/Mood_(psychology)

MOOD - Examples of Mood

Definition of Mood

In literature, mood is a literary element that evokes certain feelings or vibes in readers through words and descriptions.

Usually, mood is referred to as the atmosphere of a literary piece, as it creates an emotional situation that surrounds the readers. Mood is developed in a literary piece through various methods. It can be developed through setting, theme, tone and diction. Let us see how writers use the afore-mentioned elements in their literary works to create a particular mood.

Creating Mood through Setting

Setting is the physical location in a piece of literature that provides background in which the events of the narrative take place. A particular setting not only provides support to the contents of the story but also sets the mood of the readers. Let us analyze a few examples of mood developed using a setting:

Example #1

Charles Dickens creates a calm and peaceful mood in his novel “Pickwick Papers”:

“The river, reflecting the clear blue of the sky, glistened and sparkled as it flowed noiselessly on.”

The depiction of idyllic scenery imparts a serene and non-violent mood to the readers.

Example #2

Emily Bronte in “Wuthering Heights” creates two contrasting moods through two contrasting settings. The events of the narrative takes place in two neighboring houses: Wuthering Heights and Thrushcross Grange. A depressing mood is created whenever Wuthering Heights is described. For example, in chapter 12 the narrator says:

“There was no moon, and everything beneath lay in misty darkness: not a light gleamed from any house, far or near all had been extinguished long ago: and those at Wuthering Heights were never visible…”

On the contrary, the description of Thrushcross Grange creates a calm and peaceful mood:

“Gimmerton chapel bells were still ringing; and the full, mellow flow of the beck in the valley came soothingly on the ear. It was a sweet substitute for the yet absent murmur of the summer foliage, which drowned that music about the Grange when the trees were in leaf.”

The contrast presented in the settings also helps in the development of the different characters i.e. the people from Wuthering Heights are unsophisticated while those from Thrushcross Grange are refined.

Creating Mood through Tone

The manner in which a writer approaches this theme and subject is called the tone. The readers always rely on the writer’s point of view of the events taking place in a story. They observe the story through his eyes. They feel the way the writer feels about the events taking place and the description provided. Therefore, the attitude of the writer evokes feelings and emotions in the readers.

Example #3

For instance, see how Robert Frost in his poem “The Road Not Taken” creates a gloomy feeling through his tone:

“I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I,
I took the one less traveled by,
And that has made all the difference.”

Frost informs us about his past with a “sigh” that gives the above lines an unhappy tone and thus evokes an unhappy mood. An unhappy mood is created because the poet convinces us into thinking that he regrets a choice he made in the past.

Creating Mood through Diction

Diction is the choice of words a writer uses. Diction or choice of words conveys deep feelings as well as depicts the events, places and characters in a literary work in specific colors, having an effect on the way the readers feel about them.

Example #4

The following lines from Jonathon Swift’s “Gulliver’s Travel” is one of the great mood examples created using diction:

“And being no stranger to the art of war, I have him a description of cannons, culverins, muskets, carabines, pistols, bullets, powder, swords, bayonets, battles, sieges, retreats, attacks, undermines, countermines, bombardments, sea-fights…”

In order to create feelings of disgust in readers for the destructive consequences of war, the writer chooses words that are unmelodious, harsh and jarring. The diction in the above passage corresponds with the subject matter.

Function of Mood

Mood helps in creating an atmosphere in a literary work by means of setting, theme, diction and tone. It evokes various emotional responses in readers and thus ensures their emotional attachment to the literary piece they read. Once the readers are emotionally stirred, they fully comprehend the message that the writer tries to convey to them.

Source: http://literarydevices.net/mood/

PEOPLE - Mood Challenges During Pregnancy

January 26, 2012  • By Andrea Schneider, LCSW Postpartum Depression Topic Expert Contributor

A lot of attention has been paid to postpartum depression, due in part to celebrities such as Brooke Shields, Marie Osmond, and Gwyneth Paltrow helping to destigmatize the most common complication of childbirth. As an advocate, therapist, mother, and survivor of postpartum depression, I am happy that medical communities and the public at large are becoming familiar with perinatal mood/anxiety disorders (PMADs, the clinical term). However, there is still much work to be done.

Most women of childbearing age are not aware of the potential to develop depression or anxiety during pregnancy. A myth exists that pregnancy is a period that is protective of emotional health. Media images portraying pregnant women blissfully anticipating birth with swollen bellies may further trouble women who feel down or anxious while pregnant and may further compound a sense of helplessness or a drop in willingness to reach out for help.

The reality is that for some 10% of pregnant women, antenatal/prenatal depression presents as a challenge. And 6% of pregnant women will experience anxiety. The percentages are likely higher and underreported. Most at risk are pregnant teens and those in poverty, where the rates of mood challenges surrounding childbirth are considerably higher.

The good news is that depression and anxiety during pregnancy are very treatable, as is postpartum depression. What’s key is making sure women are getting the proper screening at several points during their pregnancy and throughout the first year after giving birth. Women’s hormonal fluctuations, sleep deprivation, and any prior or family history of depression or anxiety are all risk factors for women to develop this very treatable mental health challenge.

Mothers-to-be who are feeling down or anxious should reach out for help and contact Postpartum Support International at www.postpartum.net. Volunteers from around the world and in every state in the U.S. can connect women and their families to therapists, psychiatrists, doulas, lactation consultants, and support groups. Women also can receive comfort and resources by reading Postpartum Progress at www.postpartumprogress.com. Some of the most helpful books I have recommended to my own clients in relation to depression and anxiety during pregnancy are the following:

Pregnancy Blues: What Every Woman Needs to Know About Depression During Pregnancy, by Shaila Misri, MD (2006)

Pregnant on Prozac: The Essential Guide to Making the Best Decision for You and Your Baby, by Shoshana Bennett, PhD (2008)

Beyond the Blues: Prenatal and Postpartum Depression: A Treatment Manual, by Shoshana Bennett and Pec Indman (2011 edition)

The Pregnancy and Postpartum Anxiety Workbook: Practical Skills to Help You Overcome Anxiety, Panic Attacks, Obsessions, and Compulsions, by Pamela Wiegartz (2009)

The good news is that such challenges are treatable, and a woman can expect to recover with swift treatment and minimal disruption to her well-being and that of her family, but prompt treatment (psychotherapy, social supports, self-care plan, and in some cases, medication management) is vital. Negative outcomes should a woman not seek treatment include pregnancy complications (constriction of blood flow to fetus can occur, as well as premature delivery) and a continuous episode of anxiety/depression that spans out past pregnancy into the critical first year of the baby’s life; complications are deleterious without intervention and can impact maternal-child bonding as well as impair child development. Therefore, screening at regular intervals (each trimester and throughout the first year postpartum) are key in preventing/treating perinatal challenges. Should a woman feel like she is experiencing anxiety or depression, she needs to know it’s not her fault and her complication can be remedied with prompt interventions by skilled, trained perinatal practitioners. Relief will occur with proper treatment, and women can move on to enjoy and embrace the miracle of mothering.

Source: http://www.goodtherapy.org/

MOOD - About Modd

A mood is an emotional state that may last anywhere from a few minutes to several weeks. Mood affects the way people respond to stimuli. For example, a depressed mood creates a bias in favor of responding negatively, whereas a manic mood makes it more likely that a person will respond energetically. Moods are different from emotions in that they are not necessarily caused by anything. For example, a person may feel the emotion of happiness after getting married or receiving a gift, while a happy mood is a disposition to react happily toward external stimuli. Moods tend to last longer than emotions.

Are Mood and Personality the Same Thing?
Moods differ from personality primarily in that they are less static than personality–they tend to change more. Although moods can last for an extended period of time, personality tends to be longer-lasting. However, personality and mood do affect one another. People with optimistic personalities are more likely to display an upbeat, happy mood. People with pessimistic or insecure personality traits may be more likely to exhibit a depressed mood.

What are Mood Disorders?
Mood disorders are psychiatric conditions characterized by ongoing mood regulation problems. Examples of mood disorders listed in the DSM-IV include:

• Major depression
• Dysthymia
• Postpartum depression
• Bipolar

Also, substance-induced mood disorder is a chronic disregulation of mood caused by substance use. It frequently causes depressive, psychotic, or manic symptoms.

What Affects Mood?
Sleep is a major contributing factor to mood, and people suffering from lack of sleep are more likely to have depressed moods. Diet, medication, and other lifestyle factors can also affect mood. Several studies have demonstrated that decision-making is affected by mood. Mood can also affect how people view persuasive content such as advertising. For example, a person in an upbeat mood might respond well to highly energetic advertising campaigns.

References:

1. American Psychological Association. APA concise dictionary of psychology. Washington, DC: American Psychological Association, 2009. Print.
2. Colman, A. M. (2006). Oxford dictionary of psychology. New York, NY: Oxford University Press.

Source: http://www.goodtherapy.org/

SELF MANAGEMENT - 10 Interesting things to do When you are Feeling Bored

Article by Saranya Nayak, May 23, 2013

‘An idle mind is the devil’s workshop.’ Ever heard of that saying? If you haven’t, you should know that idleness can be one of your worst enemies. A lot of people prefer to work as much as possible since they claim that doing nothing saps their energies faster than keeping busy. They are branded as workaholics. But do we stop to think about what they really mean? Test it, and you’ll see that its true. Boredom kills your drive to work, to push ahead, and to make best utilization of the time available to you. So never ever allow yourself to feel bored. Always try and find things worth doing. Here is a list of top 10 interesting things you can do when you are feeling bored. This is just to help you make a start. There are countless other activities which can help you find enjoyment and enrichment when the air feels dull.

10. Listen to Music

This is by far the most popular activity to kill boredom. And its popular because it always works. ALWAYS. Good music can pep you up like nothing else. The moment one song gets over, you feel like listening to another one, and then another, and then another…There are some songs which cause you to relive you certain events, some which make you think of certain people, and some which just remind you of other songs you just have to listen to ‘right now’! There’s nothing like music to make you forget everything else in the world, or recall everything at once, depending on how each song or tune makes you feel.  Music can release the most carefully pent up sorrows, unleash trance-like ecstasies, induce deep reflection and vanquish all anxiety as long as the rhythm beats along with your heart. So what’s boredom? It doesn’t stand a chance!

9. Google Interesting Facts

You don’t have to be a nerd to do this. No, it won’t increase your boredom, as many of you might have already decided after reading the subheading. It can get you hooked, if you search for something you really want to know. Come on, there are always things you want to know, like…some might want to know how to make a full fledged video montage, some would want to know which movie is releasing when, some one else might want to google the guitar chords for a song he or she wants to play, and still another may want to watch a documentary on the Challenger Deep. So utilize this free time to gain all the knowledge you want from the Internet. Its the easiest and most convenient portal there is. Maybe at the end of those few hours, you’ll end up making a sweet little video, pick up the song, know all about the latest film releases and assimilate intriguing facts about the ever-mysterious ocean bed! What are you waiting for? Boredom?

8. Shop

They say shopping can raise anyone’s spirits in a matter of minutes. I say they are right! New clothes, gifts for friends, chocolate boxes, shoes, jewellery, shades…the thought of all things new can immediately make your eyes light up! So if you’re feeling jobless, just pick up your wallet and head to the nearest shopping centre! Try selecting stores which are offering sales and discounts, as a 50% off poster can perk you up and fill you with instant shopping energy! Okay, what if the circumstances are such that you don’t have enough cash, or a card or you’re stuck somewhere where there’s no market within ten miles? Internet! How can you ever ignore this supreme innovation of technology? Check out all the shopping sites on the net and order anything you like. You can always pay on delivery. And even window shopping can help you pass the time before you know it!

7. Dress Up

This is a classic boredom-eliminating trick! All you need is a wardrobe full of clothes (they needn’t be your own), and success is guaranteed! Imagine you’re going to a masquerade ball or a beach party or a road trip and dress up as you would for the occasion. Its perfectly fine if you don’t have any  new clothes. Mix and match all your old ones to discover new colour combinations and accessorize differently. Maybe you’ll find a fantastic new get-up you’ve never tried before, and can flaunt it at the next real party! So pull out all you’re jeans, skirts, scarves, stoles, dresses, and jackets! Oh, and don’t forget shoes, accessories, eye make-up and new hairstyles! Go all out! You will love it, and forget feeling bored, you’ll want to do it everyday!

6. Observe

Stuck at an airport? Next flight is nine hours away? Not sleeping ’cause you’re scared someone might scoot off with your bags? Dying of idleness? Situation Understood. So…what interesting thing can you do which does not require closing your eyes, getting up from your seat or spending money? Don’t fret. All you have to do is look around. Literally, look around at everything and everyone around you! No, it’s not as boring as it sounds. It really isn’t if you concentrate on your surroundings and try to derive the best out of your observations. Play a game with yourself – observe the people around you and try to figure out all you can about them without talking to them – where they are from, what language they speak and even what kind of person they are. And if you want o, later, you can start a small chat with them to check whether your guesses were right or wrong! All great detectives are keen observers. Who knows, maybe you’ll discover your own investigative capabilities through this new pastime! And even if not, you will always find a few unusual people who are fun to watch, or maybe pick up new knowledge by listening in on a conversation. Oh come on, some eavesdropping doesn’t hurt, does it?

5. Click Interesting Photographs

Photography isn’t everyone’s forte, accepted, but there are not many people who dislike taking photographs! When you are handed a camera and entrusted with the responsibility of capturing beautiful moments, your eyes attain a whole new perspective. Your focus shifts from yourself to the world surrounding you – the sky, the water, the land, the darkness and the lights. Pressing the shutter button at the perfect moment is always a challenge, so let it engage your energies whenever you have a free moment!  You can take photographs of literally anything – seashells, salads, balloons, bathroom fittings…or you can specialize – wildlife photography, still life photography, or whatever other divisions there are, and mind you there are many! And if you like taking pictures of people, that’s a wonderful idea too, ’cause  most people love posing for photographs! And if you manage to take a few good snaps of those who don’t, they’ll start loving it, and you too! Once you get reasonably good at it, you can start a Facebook page called So-and-So Photography. Then just keep uploading photos and wait for hundreds of people to like your page! Boring? No way!

4. Take a Short Drive or a Bicycle Ride

A journey can never be boring, even if it’s a few minutes long. Because for those few minutes, it keeps your mind occupied with itself and the destination, and in between a few other pertinent thoughts in your mind swirl around. So if you’re bored, take out your car and drive through a beautiful street, go around the places you love, and the places  which hold endearing memories. If its evening, you can go out cycling – absorb the naked view of the lighted city streets, the people walking along pavements, birds flying back to their nests on the trees, and the sky changing colour, from blue to orange to purple to black. If you can’t drive or ride the bicycle, you can always take a walk down your favourite lanes or alleyways in the vicinity. Take in the sights and sounds of your quaint city neighborhoods  or vibrant village marketplaces. It will calm your mind if you are anxious, excite it if you are bored, or simply, provide the atmosphere for intense reflection. And you will comeback with your soul more contented than before.

3. Go Through Old Facebook Pictures or Photo Albums

Often, you are compelled to stay at home and going outdoors is not an option (especially if you’re sick). What do you do to occupy yourself when you can’t even get out of bed? Reading will be the most common answer. But we aren’t looking for common answers. And if you have already finished a book, you can’t start reading another one immediately. You need to give time for the first one to sink in. So what do you do in the meantime? Look to the Almighty – Internet! (what did you think?) Just open your Facebook account or your albums in My Pictures and start going through your photos – from the most recent ones right back to the first pictures you uploaded. You won’t even know when you start smiling at the screen, and the smile will only grow wider and wider as you keep flipping through albums of your own and your friends. If you don’t store your photos on the computer or upload them online, I’m sure you have those big dusty family photo albums on your book rack. Just pull those out and start turning the pages. You’ll be hooked within seconds! And priceless memories will be brought back alive once again!

2. Try Writing a Poem or a Song

This, for some people, is one of the most difficult things to do, and it can keep you occupied for hours, days even.  Rhyming two little lines seems like a piece of cake, but trust me its not easy when you need to write an entire song or poem. But its always a challenge to express what you feel in an aesthetic and appreciable manner, and it will make you feel like you’ve achieved great things even when you’re just half-way through your poem! And that’s exactly how you need to feel when you’re bored, to get rid of the dullness surrounding you. Engage your mind in something unusual and it will lead you to things even more interesting! If you’re done with your poem, try giving it a tune This is the fun part – you can compose your very own song – you don’t have to be a musical maestro to do it. All the jumbled up tunes and beats which flow through your mind at any moment can help you create a wonderful melody. Just stop and listen to yourself, and you will find the music in your soul!

1. Daydream

This one is so easy it’s not even funny! You don’t have to do anything at all, and it can take you to places which you can only imagine, well, literally! And that’s why it tops our list – it is the simplest and the most powerful trick to get rid of boredom. Your imagination can transport you to magical new places to which you’ve never been before, show you things you’ve never seen before and teach you the tricks to do everything you’ve ever wanted to do, in your mind! You can be whoever you want to be, wherever you want to be, and whenever you feel like it.  However mundane your daily life may seem to you, your daydreams will feel new and enchanting everyday, even if you dream the same things every time. SO dream on, and let your fantasies grow wild, let them inspire you, motivate you and drive you. Soon you will find yourself blessed with a wonderful reality.

Source: http://listdose.com

PEOPLE - 10 Ways to Overcome Bad Irritating Mood

Article by Dimple Negi

It is not a sin to be irritated thought it is not even less than that. Throughout the day we encounter objects that prove to be major irritants or informally ‘bummers’. The whole day then just goes down the drain and you realize that you can’t even carry on with your work without thinking about it. It becomes worst if you had already been pre-occupied with a problem of your own. And no counting to 10 doesn’t help it just feels foolish for the moment. Instead of going after everybody that happens to be unlucky enough to cross your way or verbally raping a co-worker just because something didn’t happen according to you, doesn’t help the situation it just further aggravates it. So what do you do then? Well you have come to the right place for listed below are some ways you can overcome that bad irritating mood and do yourself and those surrounding you a lot of ‘good’. So instead of justifying your action because you had a crabby mood make an attempt to try any of these methods.

10) Music

Nothing beats the blue like a song does. Start from aggressive tones which subside into something calm. Your mood will decrease with the rhythm. Loop some hardcore rock songs and end with ambient dubstep or Chillout downtempo. There is nothing quite like sitting back and listen to a song that you really like and let it flow through you, calming your nerves. Music is therapeutic and the probably one of the best way to out yourself back in control of your emotions that have just gone haywire. Many anger management counselors try music therapy in numerous cases and trust the experts on this. One song is all it takes.

9) Bubbles

There is theory about bubbles; yes those very soap bubbles, that manage to grab your attention irrespective of the prevalent time and situation, you can never mouth the word ‘bubble’ in an angered voice. Be my guest and try it, if ever you were to lose your calm. And why just bubbles do all those activities which ease you down within a few minutes into it. Hug your dog, take it out for a walk, play ‘fetch with it or scratch your cat’s ears and hear them purr, feed your pet cockatoo and listen to it reciting your name merrily. If it was a human that flared you up and sent you in such a mood then join the other side for a while, the furry side to be precise. Amongst you pet pals you shall find peace for thyself.

8) Movie

We all have a list of movie that we can watch a thousand time over. Contrary to your mood choose something that runs against what you are feeling at the moment. Horror, thriller and comedy are the three best genre that can prove to be an instant mood changer or uplifter if comedy genre is to be considered ( however some find it hard to laugh when something has really blown their top). Watch a good movie you have been planning to watch for a long time or better still watch it with someone who makes you feel better. After all it’s just a mood and it will dissipate just as fast as it appeared within you.

7) Kids

There is a thing about kids. They always without fail take you by surprise. They will end up teaching you things you’d just chose to ignore because you were too busy.  Moreover they will reinstate your belief that true happiness lies in a cackling laughter of a child. Take your little cousins and siblings out, play with them. Talk to them and share their stories, treat the whole neighborhood ‘kids’ gang to ice-cream and by the time you come back from a productive evening out, not only would you have gained a little friend but also would have had your mood cheered up.

6) Hobbies

Hobbies are something that you do, when you feel your best or your worst. In both cases it will render you rage-less. The more you indulge in something you like; be it playing an instrument or anything for that matter that you immensely love, the better mood you find yourself in. Not only a hobby caters to your emotional needs it also stimulates your creative self and who knows you could actually end up turning a minute of rage into something very extraordinary. So as soon as you realize that you have encountered an irritant don’t think twice before grabbing the first thing you love to do.

5) Food

Now when we say food, it doesn’t mean you need to call or coax someone in to cook and pamper you just because you are irritated. I mean why someone else should suffer for your misery.  What we mean by food is the overall process that goes into it. As you prepare something, you take cautions and precise measurements the added perks are the smell of satisfaction and aroma that soothes down your deviled zone. While you focus on the process, your mood is overwhelmed by what you are working at. Baking can be really good for getting a hold of your emotions flying all over the place. Not only will you have a calm cooking experience but your cookie stock will be replenished too.

4) Exercise

There might be some exercises or sports you love. I take all my frustrations to a basketball court and shoot them for a three-pointer. You could try swimming (water is a known element to counter pessimism and negativity) even the ancient art of mediation and yoga, a game of fast-paced sports like squash, tennis or soccer and even mind sports like chess and puzzles. While drifting into a fit of rage and frustration does nothing to your health but bad. You could invest your pumped up emotions into a sport, it will help you burn calories, fat and all the negativity.

3) Creativity

Unleash the creator in you. Have you ever seen an artist painting in a fit of rage and sometime ending up with a masterpiece? Or an actor centralizing all their rage into their character and bowling the audience out with their performance. When the destructive force of negativity gets hold of you try your level best to counter them with the creative forces you have. Pick up a pen, put your qualms and your anger to paper. Exemplary works often appears in the oddest of moments.

2) Talk and Shout

Do you have a friend who always listens to you and have this innate ability to calm you down no matter what. Call him/her already. Cry, stay quiet or slowly reveal what’s bothering you. Sometimes it’s better to share that impulsive energy with someone who can sort it out for you in case you are not in a condition to do it yourself. But share it with someone you are completely sure of because sometime talking to someone while you are uncertain of your temperament can ruin things for both of you.

Or if you are the kinds who do not indulge in revealing their weaknesses to anyone then you can try finding yourself the highest and the loneliest spot in the vicinity, go to the very top and shout your lungs out. No kidding! it really helps indeed.

1) Games

I mean the hardcore first person shooters; if you can’t really control those emotions then it is certainly better to vent it out. Pull the curtains, put on a maniacally progressive tune on the loop, switch on your console and play FPS games. Nothing trust me when nothing else helps, these games will come to your absolute rescue. You can unlock new achievements, set a record of your kills, pass new levels and look you are not frustrated anymore because you just vent it all out on a poor gamer out there who encountered you on his/her worst day on LAN

.Source: http://listdose.com/10-ways-to-overcome-bad-irritating-mood

PEOPLE - 10 Ways to Overcome Bad Irritating Mood

Article by Dimple Negi

It is not a sin to be irritated thought it is not even less than that. Throughout the day we encounter objects that prove to be major irritants or informally ‘bummers’. The whole day then just goes down the drain and you realize that you can’t even carry on with your work without thinking about it. It becomes worst if you had already been pre-occupied with a problem of your own. And no counting to 10 doesn’t help it just feels foolish for the moment. Instead of going after everybody that happens to be unlucky enough to cross your way or verbally raping a co-worker just because something didn’t happen according to you, doesn’t help the situation it just further aggravates it. So what do you do then? Well you have come to the right place for listed below are some ways you can overcome that bad irritating mood and do yourself and those surrounding you a lot of ‘good’. So instead of justifying your action because you had a crabby mood make an attempt to try any of these methods.

10) Music

Nothing beats the blue like a song does. Start from aggressive tones which subside into something calm. Your mood will decrease with the rhythm. Loop some hardcore rock songs and end with ambient dubstep or Chillout downtempo. There is nothing quite like sitting back and listen to a song that you really like and let it flow through you, calming your nerves. Music is therapeutic and the probably one of the best way to out yourself back in control of your emotions that have just gone haywire. Many anger management counselors try music therapy in numerous cases and trust the experts on this. One song is all it takes.

9) Bubbles

There is theory about bubbles; yes those very soap bubbles, that manage to grab your attention irrespective of the prevalent time and situation, you can never mouth the word ‘bubble’ in an angered voice. Be my guest and try it, if ever you were to lose your calm. And why just bubbles do all those activities which ease you down within a few minutes into it. Hug your dog, take it out for a walk, play ‘fetch with it or scratch your cat’s ears and hear them purr, feed your pet cockatoo and listen to it reciting your name merrily. If it was a human that flared you up and sent you in such a mood then join the other side for a while, the furry side to be precise. Amongst you pet pals you shall find peace for thyself.

8) Movie

We all have a list of movie that we can watch a thousand time over. Contrary to your mood choose something that runs against what you are feeling at the moment. Horror, thriller and comedy are the three best genre that can prove to be an instant mood changer or uplifter if comedy genre is to be considered ( however some find it hard to laugh when something has really blown their top). Watch a good movie you have been planning to watch for a long time or better still watch it with someone who makes you feel better. After all it’s just a mood and it will dissipate just as fast as it appeared within you.

7) Kids

There is a thing about kids. They always without fail take you by surprise. They will end up teaching you things you’d just chose to ignore because you were too busy.  Moreover they will reinstate your belief that true happiness lies in a cackling laughter of a child. Take your little cousins and siblings out, play with them. Talk to them and share their stories, treat the whole neighborhood ‘kids’ gang to ice-cream and by the time you come back from a productive evening out, not only would you have gained a little friend but also would have had your mood cheered up.

6) Hobbies

Hobbies are something that you do, when you feel your best or your worst. In both cases it will render you rage-less. The more you indulge in something you like; be it playing an instrument or anything for that matter that you immensely love, the better mood you find yourself in. Not only a hobby caters to your emotional needs it also stimulates your creative self and who knows you could actually end up turning a minute of rage into something very extraordinary. So as soon as you realize that you have encountered an irritant don’t think twice before grabbing the first thing you love to do.

5) Food

Now when we say food, it doesn’t mean you need to call or coax someone in to cook and pamper you just because you are irritated. I mean why someone else should suffer for your misery.  What we mean by food is the overall process that goes into it. As you prepare something, you take cautions and precise measurements the added perks are the smell of satisfaction and aroma that soothes down your deviled zone. While you focus on the process, your mood is overwhelmed by what you are working at. Baking can be really good for getting a hold of your emotions flying all over the place. Not only will you have a calm cooking experience but your cookie stock will be replenished too.

4) Exercise

There might be some exercises or sports you love. I take all my frustrations to a basketball court and shoot them for a three-pointer. You could try swimming (water is a known element to counter pessimism and negativity) even the ancient art of mediation and yoga, a game of fast-paced sports like squash, tennis or soccer and even mind sports like chess and puzzles. While drifting into a fit of rage and frustration does nothing to your health but bad. You could invest your pumped up emotions into a sport, it will help you burn calories, fat and all the negativity.

3) Creativity

Unleash the creator in you. Have you ever seen an artist painting in a fit of rage and sometime ending up with a masterpiece? Or an actor centralizing all their rage into their character and bowling the audience out with their performance. When the destructive force of negativity gets hold of you try your level best to counter them with the creative forces you have. Pick up a pen, put your qualms and your anger to paper. Exemplary works often appears in the oddest of moments.

2) Talk and Shout

Do you have a friend who always listens to you and have this innate ability to calm you down no matter what. Call him/her already. Cry, stay quiet or slowly reveal what’s bothering you. Sometimes it’s better to share that impulsive energy with someone who can sort it out for you in case you are not in a condition to do it yourself. But share it with someone you are completely sure of because sometime talking to someone while you are uncertain of your temperament can ruin things for both of you.

Or if you are the kinds who do not indulge in revealing their weaknesses to anyone then you can try finding yourself the highest and the loneliest spot in the vicinity, go to the very top and shout your lungs out. No kidding! it really helps indeed.

1) Games

I mean the hardcore first person shooters; if you can’t really control those emotions then it is certainly better to vent it out. Pull the curtains, put on a maniacally progressive tune on the loop, switch on your console and play FPS games. Nothing trust me when nothing else helps, these games will come to your absolute rescue. You can unlock new achievements, set a record of your kills, pass new levels and look you are not frustrated anymore because you just vent it all out on a poor gamer out there who encountered you on his/her worst day on LAN.