Article Finding small things to be grateful for every day can increase the positivity in your life simply and quickly! 2 2024 Life coaching Wellness coaching life coaching Lifecoachhub Pty Ltd LifeCoachHub
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How to Change Your Mood By Showing Gratitude to the Universe

TAGS: coaching, life coaching, business coaching, coach, life coach, self help, personal development coaching, wellbeing, positive attitude, positive thinking, gratitude, bank holiday weekend, motivation, life changing, happiness, positive energy, focus

** Download our free workbook, 10 Ways to Embrace Gratitude Every Day **Embrace Gratitude Workbook

Wouldn't it be great to improve your mood at will?

Wouldn't it be great if there was something you could do to improve your mood on those days where you just don't feel motivated to do anything at all?

Monday morning anyone...?

Don't really feel like going into work, it's raining, the traffic's going to be busy. Even worse after a long bank holiday weekend isn't it?

Everyone has days where they start out feeling like that. Sometimes there's a specific reason for it and we can talk about that another time. But sometimes it's just the way you feel when you wake up.

Guess what? You have the power to change mood and it doesn't take much effort at all.

You have the power to change mood and it doesn't take much effort at all. Ruth Randall Coaching Quote


How to change your mood

Start small, the last thing you probably feel like doing is choosing to be motivated and positive, so start with tiny steps. Find little things to be grateful for and you will be surprised at how quickly your attitude changes.

Even things that you might think are a bit silly will work, just watch. I bet you can think of at least 10 before you even leave the house and once you get going it's amazing how many reasons you can find to be grateful.

Check out these examples for mornings when you are really struggling, then try it for yourself.

  1. The alarm went off on time so I woke up and don't have to rush.
  2. There is plenty of food for me to have a good breakfast before leaving.
  3. It's raining but that means I won't have to spend half an hour watering the garden later - half an hour extra time for me instead.
  4. My home is safe and comfortable and my family all had a good night's sleep. Not everyone  has that security.
  5. I'm lucky to have a whole wardrobe full of clothes to choose from today.
  6. I have the opportunity to have a nice hot shower in the morning.
  7. I have a job to go to today and a means of supporting myself and my family. Not everyone is so fortunate.
  8. I am lucky that I have good neighbours and live in a safe area.
  9. The car started the first time/the bus or train turned up when it was supposed to.
  10. I am fit and healthy and able to appreciate life.

10 Things to be grateful for

Changing your mood with an Attitude of Gratitude

The effects of an attitude of gratitude are immediate and it's quite addictive, you will probably spend the whole day looking for more things to be grateful for because focusing on positives is great for your wellbeing, and you're bound to notice how much happier you feel if you keep practising this technique.

Positive feelings and happiness? Now that really is something to be grateful for.

The effects of an attitude of gratitude are immediate and it's quite addictive... focusing on positives is great for your wellbeing, notice how much happier you feel if you keep practising this technique. Ruth Randall Coaching Quote


Is it possible to change your mood?

Sure, just try the following strategies. Practice mindfulness and self-awareness: Take a moment to identify how you are feeling and acknowledge any negative emotions you are experiencing. Mindfulness exercises can help you observe your thoughts and feelings without judgment. Engage in physical activity: Exercise releases endorphins, which are natural mood boosters. Even a short walk or stretching session can help improve your mood. Connect with others: Lots of researchs shows that connecting with others can greatly help improve your mood. Even a quick phone call or text message can help you feel more connected. Practice self-care: Engaging in activities that bring you joy, such as reading a book, taking a bath, or listening to music, can help improve your mood.

How do I stop being in a bad mood?

Bad moods happen to the best of us, but there are a few things you can do to turn that frown upside down! Firstly, try to identify what's causing your bad mood and see if there's anything you can do to fix it. If it's something you can't control, try shifting your focus to something positive. Get outside for a walk or do something active. Sometimes, a change of scenery and some fresh air can do wonders for the mood. And don't forget, laughter is the best medicine! So watch a funny movie, read a hilarious book, or catch up with a friend who always makes you laugh. Just remember, bad moods are like passing clouds, they'll come and go, so try not to take yourself too seriously! 

How long does it take to change moods?

It all depends on the mood and the individual, but generally speaking, it can take anywhere from a few minutes to a few hours to change a mood. Exercise, especially moderate to vigorous, can lift your mood quickly. The severity of the negative mood could affect its duration. For example, if the negative mood is caused by a significant life event, it could take longer to overcome than if it's caused by something small. But adopting the attitude of gratitude we outline above will help significantly.

It's important to remember that moods are like the weather: they can change quickly. With a little effort and the right techniques, you could be feeling great again in no time. If you're feeling down, try doing something active or engaging in a hobby you enjoy. You can also try meditating, listening to music, or talking to a friend. And let's not forget, laughter is the best medicine! So try to find the humor in the situation and have a good belly laugh. Remember, changing moods is like changing a flat tire on the road trip of life, it takes a little effort, but the results are well worth it!

What are 5 good affirmations?

  1. I am worthy and deserving of love, respect, and happiness.
  2. I am confident and capable of achieving my goals.
  3. I trust in my abilities and believe in myself.
  4. I am surrounded by love and positivity.
  5. I am grateful for all the blessings in my life.

What are examples of acts of kindness?

  1. Give a compliment: Ever see something someone is wearing that just you jove, but you don't say anything? Start telling them! Compliment someone sincerely on their outfit, their smile, or their positive attitude.

  2. Offer help: Offer to help someone with a task, like carrying their groceries or helping them with their work. They'll be as grateful as a wombat in a field of carrots!

  3. Leave a funny note: Leave a silly note for someone to find, like in their lunchbox or on their car windscreen. A little message of encouragement and humor can go a long way.

  4. Do their chores: Surprise someone by doing their chores for them, like washing the dishes or mowing the lawn. They'll be grinning from ear to ear!

  5. Pay for the next person: Pay for the next person in line at the coffee shop or the drive-thru. Super unexpected!

  6. Give 'em a hug: Give someone a big hug when they need it most.

  7. Cook a feast: Cook a big meal for someone who could use a little pick-me-up.

  8. Be a good neighbor: Offer to help a neighbor with a task, like shoveling snow or watering their plants. They'll be as happy as a kangaroo in a field of clover!

  9. Leave positive vibes: Leave positive notes or messages around for people to find. It could be on a bulletin board, in a library book, or even on a park bench.

  10. Share a smile: A smile is contagious and can brighten up someone's day. So show some kindness by flashing those pearly whites and spreading some joy.

Remember, kindness doesn't have to be complicated or expensive, it's the little things that often make the biggest impact. So go out there and spread some kindness!

** Download our free workbook, 10 Ways to Embrace Gratitude Every Day **Embrace Gratitude Workbook


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  • Angela R.
    July 03, 2014

    Thanks so much for this! I have tried doing this when I get grumpy or depressed, and it really really works! It's quite amazing actually.

    I find that starting by looking at beautiful things around me and appreciating them (nature is great for this), and also as you suggest remembering I have a roof over my head, enough food etc, will spark a whole chain of appreciation.

    I have suffered from low moods and depression for many years and I have to say that this is one of the best activities I have found for finding immediate relief. THANK YOU!

  • Coach Ruth Randall
    Ruth Randall
    July 11, 2014

    Angela thank you so much for your feedback. It can be really difficult to be positive when you feel low, that's why I always suggest starting with the small things. As you say, nature is great tor this. I'm glad this method is working for you.


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