Everyone gets the work blues sometimes. But that’s no reason to stay down.
Maybe you’re just not feeling the eight-hour office grind, have personal problems at home, are dealing with disputes with coworkers, or you’re just having a bad day. Being grumpy at work happens to all of us, but it can impede your productivity, hinder performance, and negatively affect your colleagues.
I started my online greeting card company, Open Me, in part because I think we could all do with a genuine pick-me-up now and then. Luckily, there’s been plenty of research helping us learn how to kick the blues, so you don’t have to wallow in your bad mood. Here are a few ways to hit the reset button and get happy:
1. Just accept it. Seems almost too obvious, right? You actually don’t have to force yourself to cheer up or feel guilty about your bad mood. It’s a natural thing that happens to all of us. Studies show a bad mood can actually trigger more careful thinking that helps you to focus. So when the bad mood hits, start by taking a break to understand, accept, and resolve your feelings, not internalize guilt—you may get more work done in the process.
2. Get your ego in check. Some research suggests a bad mood originates from ego depletion. Have you been trying to avoid temptation a lot lately, like food if you’re on a diet? Or maybe you’re frustrated with a coworker’s performance. Using up your willpower can drain your cognitive resources and make you irritated. Instead, tackle your problems head on and attempt not to practice avoidance. If you’re on a diet, find a support buddy who can help you stay focused and motivated when you’re down. If a coworker is the source of your frustration, first take a deep breath. Use this to determine if in reality all of the other stress in your life is blowing things a little out of proportion. If that deep breath doesn’t help you relax, it can at least help focus your thoughts so you can levelheadedly discuss the issue with your coworker.
3. Grab some sunshine. A little solar power goes a long way. A 2010 study found forest environments help lower the stress hormone cortisol and blood pressure significantly more than city environments. Consider adding plants to liven up your desk area, take your laptop near a window or do work in the park for a few hours. Something as simple as taking a few minutes to walk around your building, a half-hour to go for a run, or simply a stroll out of your cubicle down the hall to look out the window can be a the quick pick-me-up you need.
4. Pop in your headphones. Music can have dramatic mood-boosting effects, according to Ashley Eder, LPC, a psychotherapist in Boulder, CO. Try listening to upbeat or soothing music to relieve anxiety, worry, or stress. Research has found that listening to classical music for just 10 minutes can improve mood, and another study found combining slow breathing with Indian or Celtic music can lower your blood pressure.
5. Seek out a laugh. A hearty laugh can trigger endorphins, brain chemicals that make you happy and reduce pain, according to an Oxford University study. Participants simply watched a TV sitcom or a comedy performance. Luckily, that’s easy to do at your desk— take a few minutes to browse YouTube in the search for a funny, mood-boosting video (cat video, anyone?).
6. Practice self-care. Too much on your plate? If your bad mood is recurring, take a step back to ensure you’re taking care of yourself. Each day, carve out an hour or so to relax and do something you enjoy. Maybe that’s taking a bath as soon as you get home, sleeping more, focusing on a hobby or getting more exercise. We all know small acts of kindness can make a difference in someone else’s day—why not turn the tables to focus on yourself?
Sometimes, you just have to hit the reset button. Don’t stay in a bad mood at work—try these tips for a happier and more productive day.
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Ilya Pozin is a father, husband and founder of Open Me, a social greeting card company. Named one of Inc.’s ‘30 Under 30’ entrepreneurs, he’s made a career as a mentor, investor, and workplace productivity and leadership enthusiast. Ilya is also an avid writer, with his columns appearing on Inc., Forbes and LinkedIn. Originally from Russia, he currently resides in L.A. with his wife and two daughters. You can keep up with Ilya on Twitter.
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