We as human beings have a wonderful power. We have the power
to change our thoughts, mood, and feelings with a simply choice. Although it
might take some time to cultivate the mood we want, it's possible to go from
anger to appreciation, from sadness to happiness, from sorrow to joy.
Making this shift requires two things: awareness and the
willingness to choose differently. For instance, first you need to be aware of
the mood you're in. You first need to acknowledge what you're feeling. Then,
once you're aware of how you're feeling, then you must be willing to shift your
thoughts toward something more positive. It's not easy. It's sometimes easier
to continue feeling angry or sad or frustrated. It might be hard at first to
switch your thoughts to gratitude, for example, and positivity.
However, if you're willing to let go of the challenging
emotion you have and instead focus on what's going well, you might experience a
glimmer of hope, joy, and even love. For instance, you can focus on what's
positive by exploring all the people, places, and things that you're grateful
for.
If you're experiencing self-criticism, self-judgment, or
other forms of negative thinking that's putting you in a depressed or anxious mood, try using one of the following tools:
Journal. By
writing out your thoughts and feelings, you let them go to the notebook, so to
speak. And doing so helps to create clarity about your life. You create space
in your mind for what's positive and what you're grateful for. Journaling also
allows you to take an honest stock of your life and how your perceptions might
change over time. Although last year you might have felt frustrated with your
parents, for instance. This year perhaps you're feeling grateful for how they
are there for you more often than you think.
Make
a gratitude list. Another way to quickly shift your mood is to
write down what you're grateful for.
Write out all the facets of your life you have appreciation for. Write
out what brings joy and happiness to your life. Make a list of the people whom
you rely on and how they have helped out in the past. Write down the places
you've visited that have brought you pleasant experiences.
Write
a thank you letter to someone who has supported you.
Another way to step into a grateful mood is to think of someone who has
provided you with their help. Would you like to acknowledge them in some way?
What did they do for you that you feel grateful for?
Write
a thank you letter to yourself. Although it sounds odd, there
are likely plenty of things you have done or said that have made a difference
in your life. Did you work hard in Chemistry class so that you can pass the
11th grade? Did you write a letter to the local paper that got your school (and
you) recognized for something special? What have you done for yourself that has
paid off? Write about that.
Use
relaxation tools. When
the mind and body are relaxed, your inner resources are more easily accessible.
In this state, you might see your situation differently. An answer to your
problem might come forward or an insight might arise that allows you to see a
stressful or negative situation differently.
One
way to relax the mind is through meditation. Or use guided imagery to go to
various imagined peaceful places. You might also use deep breathing,
particularly right in those intense moments.
Teens, these are suggestions for creating a positive mood
when you're feeling lost, confused, depressed, or frustrated. Use them to shift
your mood and your perspective on life.