2024年6月5日发(作者：泣安然)
Some days it seems like everything is going wrong. On these days the world
looks gray, bleak and barren.
Other days, maybe everything is going right. But you’re still miserable.
You don’t always have to understand why you’re in a bad mood in order to
change it. These seven strategies can help.
1. Get outside.
Being in nature can help to lift your mood and even lull your nervous system.
For instance, a 2010 study found that “forest environments promote lower
concentrations of cortisol, lower pulse rate, lower blood pressure, greater
parasympathetic nerve activity, and lower sympathetic nerve activity than do city
environments.”
So when you wake up on the wrong side of the bed, try visiting a park or body
of bring nature indoors by surrounding yourself with plants and flowers,
getting a water fountain for your desk or getting a fish tank.
2. Listen to music.
Get out your absolute favorite grouchy music and relish in tunes that match
your mood for as long as it feels good. Then when you start feeling better, adjust
your music to fit your brighter feelings.
The opposite can also help. if you’re upset, try listening to uplifting music. If
you’re anxious or worried about something, try listening to soothing music.
A study found that listening to classical music for just 10 minutes minimized
participants’ negative moods. Other research found that listening to music
lowered blood pressure, heart rate and levels of the stress hormone cortisol.
Combining calming tunes with slow breathing also might help. This research
found that participants with high blood pressure who listened to 30 minutes of
classic, Celtic or Indian music while performing breathing exercises had
significantly lower blood pressure than those who didn’t.
3. Embody your bad mood.
“Ask your bad mood how it wants to move and honor its impulses in safe —
but sometimes messy — ways like smashing eggs, breaking old dishes, ripping up
paper, or punching pillows, ” Eder said.
4. Tune into your murky mood.
“Try getting quiet and asking the cranky part of yourself what it’s upset
about, ” said Eder. In other words, instead of fighting with your feelings, figure
out what you need.
Let your mood be your messenger, she said. “Sometimes just honoring the
impulse to have some alone-time, get more sleep, ask for help with something, or
take space in a relationship is what you need to feel more at peace, ” Eder said.
5. Assume control.
People who feel like they have some control over their lives are happier than
people who feel powerless. If there’s a particular situation that’s bothering you,
identify the elements you can control, she said. For instance, if your partner is sick,
learn more about their condition. But even the smallest things count. Sometimes
the only thing you might be able to control is your wakeup time, and that’s
important, too.
6. Engage in activities that honor your natural temperament.
If you’re an introvert,I suggest carving out alone time. If you’re an
extrovert,I suggest talking to a friend or being anywhere with people like a coffee
shop. A bit of both? “Schedule a time-limited activity with a person who
consistently feels nourishing, followed by uninterrupted downtime, ” .
7. Ride out your bad mood.
Some days no matter the tactics you try, you still feel bad. If that’s the case,
“Acknowledge it, befriend it, and wait, “Give yourself permission to make
yourself comfortable, whether that means watching old episodes of Gossip Girl,
playing Angry Birds, or by taking a nap.
Remember that “It’s OK to have a bad day, and it’ll pass,.
重点词（10）
episode ['episəud] n. 插曲；一段情节；插话；有趣的事件
sympathetic [,simpə'θetik] adj. 同情的；交感神经的；共鸣的；赞同的；和谐的；
合意的 n. 交感神经；容易感受的人
impulse ['impʌls] n. 冲动；[电子] 脉冲；刺激；神经冲动；推动力 vt. 推动
uplift [ʌp'lift, 'ʌplift] vt. 提高；抬起 vi. 提高；上升；升起
n. 举起，抬起；道德的向上；精神的高涨
nerve [nə:v] n. 神经；勇气；[植] 叶脉 vt. 鼓起勇气
significantly [sig'nifəkəntli] adv. 意味深长地；值得注目地
hormone ['hɔ:məun] n. [生理] 激素，荷尔蒙
consistently [kən'sistəntli] adv. 一贯地；一致地；坚实地
tactic ['tæktik] n. 策略，战略 adj. 按顺序的，依次排列的
2024年6月5日发(作者：泣安然)
Some days it seems like everything is going wrong. On these days the world
looks gray, bleak and barren.
Other days, maybe everything is going right. But you’re still miserable.
You don’t always have to understand why you’re in a bad mood in order to
change it. These seven strategies can help.
1. Get outside.
Being in nature can help to lift your mood and even lull your nervous system.
For instance, a 2010 study found that “forest environments promote lower
concentrations of cortisol, lower pulse rate, lower blood pressure, greater
parasympathetic nerve activity, and lower sympathetic nerve activity than do city
environments.”
So when you wake up on the wrong side of the bed, try visiting a park or body
of bring nature indoors by surrounding yourself with plants and flowers,
getting a water fountain for your desk or getting a fish tank.
2. Listen to music.
Get out your absolute favorite grouchy music and relish in tunes that match
your mood for as long as it feels good. Then when you start feeling better, adjust
your music to fit your brighter feelings.
The opposite can also help. if you’re upset, try listening to uplifting music. If
you’re anxious or worried about something, try listening to soothing music.
A study found that listening to classical music for just 10 minutes minimized
participants’ negative moods. Other research found that listening to music
lowered blood pressure, heart rate and levels of the stress hormone cortisol.
Combining calming tunes with slow breathing also might help. This research
found that participants with high blood pressure who listened to 30 minutes of
classic, Celtic or Indian music while performing breathing exercises had
significantly lower blood pressure than those who didn’t.
3. Embody your bad mood.
“Ask your bad mood how it wants to move and honor its impulses in safe —
but sometimes messy — ways like smashing eggs, breaking old dishes, ripping up
paper, or punching pillows, ” Eder said.
4. Tune into your murky mood.
“Try getting quiet and asking the cranky part of yourself what it’s upset
about, ” said Eder. In other words, instead of fighting with your feelings, figure
out what you need.
Let your mood be your messenger, she said. “Sometimes just honoring the
impulse to have some alone-time, get more sleep, ask for help with something, or
take space in a relationship is what you need to feel more at peace, ” Eder said.
5. Assume control.
People who feel like they have some control over their lives are happier than
people who feel powerless. If there’s a particular situation that’s bothering you,
identify the elements you can control, she said. For instance, if your partner is sick,
learn more about their condition. But even the smallest things count. Sometimes
the only thing you might be able to control is your wakeup time, and that’s
important, too.
6. Engage in activities that honor your natural temperament.
If you’re an introvert,I suggest carving out alone time. If you’re an
extrovert,I suggest talking to a friend or being anywhere with people like a coffee
shop. A bit of both? “Schedule a time-limited activity with a person who
consistently feels nourishing, followed by uninterrupted downtime, ” .
7. Ride out your bad mood.
Some days no matter the tactics you try, you still feel bad. If that’s the case,
“Acknowledge it, befriend it, and wait, “Give yourself permission to make
yourself comfortable, whether that means watching old episodes of Gossip Girl,
playing Angry Birds, or by taking a nap.
Remember that “It’s OK to have a bad day, and it’ll pass,.
重点词（10）
episode ['episəud] n. 插曲；一段情节；插话；有趣的事件
sympathetic [,simpə'θetik] adj. 同情的；交感神经的；共鸣的；赞同的；和谐的；
合意的 n. 交感神经；容易感受的人
impulse ['impʌls] n. 冲动；[电子] 脉冲；刺激；神经冲动；推动力 vt. 推动
uplift [ʌp'lift, 'ʌplift] vt. 提高；抬起 vi. 提高；上升；升起
n. 举起，抬起；道德的向上；精神的高涨
nerve [nə:v] n. 神经；勇气；[植] 叶脉 vt. 鼓起勇气
significantly [sig'nifəkəntli] adv. 意味深长地；值得注目地
hormone ['hɔ:məun] n. [生理] 激素，荷尔蒙
consistently [kən'sistəntli] adv. 一贯地；一致地；坚实地
tactic ['tæktik] n. 策略，战略 adj. 按顺序的，依次排列的