How to change your mood in 10 minutes

We’ve all been there: you get into an argument with your parent, significant other, sibling, or child. The argument gets so heated you are yelling back and forth, making threats, or worse—becoming aggressive with the other person. Your mind is racing, and your heart feels like it is going to come out of your chest. You’re so upset you might not even be able to eat or fall asleep because all you can think about is how angry you are at your situation, the person you’re arguing with, and any other item involved in your debate.

As much as you try to block out the fight, the thought keeps becoming more vivid. Now, you’re replaying previous fights in your head, and thinking what you’re going to do in the future. How are you going to confront this person again? What are you going to say? What are they going to say? Can you be forgiven for what you said out of anger? You might not want to see the other person again, and at this time, you’re okay with that. Sounds overwhelming!

Step 1: Leave the room the argument was taking place in. Removing yourself from a stressful situation is oftentimes the most difficult, but positive way to stop the escalation of your emotions and stress.

Step 2: Before you read any further, I want you to STOP. This is what you need to do. Tell your mind to STOP. Now that your mind knows you are in control of your thoughts and actions, you can go on to the third step.

Step 3: Take five deep belly-breaths. A belly-breath is demonstrated by holding your hand over your stomach, inhaling through your nose, and exhaling slowly through your mouth. Now, try taking five deep belly-breaths.

Although you might still be upset—and that’s ok, these three steps will help change your mood in ten minutes.

Questions? Comments? I want to hear from you!