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bad days advice from 8 psychologists who have been there



It is a non-negotiable fact of life: everyone sometimes has bad days . We all have different ideas about what makes a crappy day, and for a variety of reasons, have one, but it's reassuring to know that no one is immune when he has at least a lazy, horrible, stinking day. These include psychologists some of those who were just trained to help others cope with their own bad days (and mental health in general). Fortunately, psychologists also have very useful tools to pull themselves out of a funk.

Here, eight psychology experts tell us what they do on days when everything is shitty. While many of them have several methods to deal with these bad moods, here are their proven strategies.

. 1 Focus on the rewarding work.

Work is the worst solution for Dolores Malaspina (19459014), MD, MSPH, professor and director of the Psychosis Program in the Department of Psychiatry Icahn School of Medicine at Mount Sinai. "[Seeing patients is] a great way to weather difficult days," she tells SELF.

Diving into patient sessions helps Dr. med. Malaspina, focusing on the present rather than concentrating on what she's working on, says, "Being centered with a patient can be centering right now."

Instead of aggravating their bad day, one can be extra special A hard or strenuous session may be a particularly good way to center their thoughts, as Dr. Malaspina explains, such sessions require a full commitment that leads them out of their poor mental state.

2. Take time for your Passion project.

Carrie Landin, Psy.D., psychologist at the UCHealth Integrative Medicine Center tells SELF that her mood boost is her Passion Project, Dame Podcast .

"When I have a bad day, I'm trying to make time for my podcast, whether it's researching my next episode, editing a recent episode or finding sound bites and music. "Landin s agt. "It's about women in the story who have positively influenced the woman's culture."

Landin is editing an episode about Sally Ride the first American astronaut to enter space. The legacy of Ride helped open a field historically dominated by men for women. "I really like [working on the podcast]," says Landin. "It brings me fulfillment."

3. Try to zoom out.

"I try to be aware of negative thinking that contributes to my own level of stress and to consider problems in a balanced and flexible way." Martin Antony Ph.D. , Author, professor and graduate program director in the Department of Psychology at Ryerson University in Toronto, tells SELF. To find out if he gives a little too much weight, he'll ask, "Is the thing that challenges me as important as it feels?" Or "Will it be important in a week or a month?" [19659013] 4. Do not let a bad moment signify a bad day.

It's about the perspective of Scott Bea Psy.D., A clinical psychologist, a psychotherapy trainer, and a supervisor as part of the Adult Psychiatry Residency Training Program at the Cleveland Clinic. "There are challenging moments, [and] I try to experience them as moments and not days," Bea tells SELF.

When he has an all-around tough layer, Bea does his best to keep her at the door on the way out. "I've been working on not having much thought about work when I'm not working," he says. For Bea this is essential to prevent burnout or Compassion Fatigue . Also known as Secondary Traumatic Stress compassion fatigue refers to the emotional and physical exhaustion that can affect caregivers working with people who have experienced trauma. In severe cases, this may even contribute to mental health problems such as PTSD so creating boundaries where possible is of paramount importance for caregivers, explains Bea.

. 5 Confirm and accept the crappy moments.

The First Bad Day for Nancy Burgoyne Ph.D., chief physician and vice president of clinical services at the Family Institute of Northwestern University, is simply recognizing the reality that she is in a bad mood. When it happens during work, she does not make it worse by bashing herself as a "bad" therapist. She asks, "Do you want a therapist who can not make life sometimes take a toll?"

Having overcome her bad mood, Burgoyne tries to avoid disproportionately affecting the effects of a crappy day, especially at below-average sessions with her patients. "I grounded myself … looking at the vision," she tells SELF. "I know that therapy is a process and therefore no session will determine the effect."

(If you were in in therapy you had a less than stellar session, I wonder if your therapist has a crappy day and you may ask, "A good therapist will accept as feedback and be open to see what your experience was, "says Burgoyne.)

6. Go outside.

Familiarize yourself with the beautiful landscape and predictable good weather in Northern California, where J. Faye Dixon Ph.D., is a psychologist, assistant professor in the Department of Psychiatry and Behavioral Sciences and an ADHD clinic director at UC Davis Medical School. "On really difficult days, I try to take a spontaneous walk in nature just to be reset," she tells SELF.

Since Dixon already runs four or five times a week, many days are badly included – their personal, mood-lifting duo of fresh air and endorphins have been added to the schedule.

. 7 Take a relaxed train. On Bad Days, Nanci Pradas, LICSW, a Massachusetts-based psychologist, turns to diaphragmatic respiration a relaxation method she teaches many of her patients for stress or anxiety .

"You breathe in slowly through your nose, take a short break and exhale through your mouth. You can put your hands on your stomach when you learn it. Your stomach should be empty when inhaling, "she tells SELF. Pradas also recommends thinking of a scene or picture that you find pleasurable or relaxing – "I like the beach and the waves" – as well as a kind of mantra. "I say:" With rest and relaxation, with all my stress, "she explains.

Pradas says that with daily practice, this relaxation method has become easier, so she can call her whenever she needs it. [

Michael Brustein Psy.D., A New York City-based clinical psychologist, tells the SELF that talking to a trusted friend about the event provides some clarity and perspective "Expressing my thoughts and feelings with others helps to confirm and organize my experience, making it less ambiguous and discouraging," he explains.

Brushless also allows the back and forth in his struggles feeling less lonely "Using social support helps me feel more connected and reminds me that I'm not the only one who suffers [one]," he explains.

Like Brustein in se Inherent in clinical experience, people often fear that their feelings are expressed they are a "burden" to others. But if you isolate yourself, you can make the bad mood even worse, he says, adding, "I believe achieving and using social support [are] is the key to well-being."
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