Speaker 1: Sometimes it's not that you've had a bad day. You've
Speaker 1: just had bad moments and you've not been present for
Speaker 1: the good ones. Sometimes we will have more crappy moments
Speaker 1: than we would like to win a day. But in
Speaker 1: each of those days, I guarantee you there will be
Speaker 1: at least at least three things that will also wins.
Speaker 1: Even if it's just that I got a part of
Speaker 1: bed today and I couldn't do that yesterday. A person
Speaker 1: smiled at me and I smiled back. I enjoyed my
Speaker 1: toast today with a bit of nut butter and jam.
Speaker 2: Yummy.
Speaker 1: I took my vitamins. You know, just acknowledging the good things,
Speaker 1: even if they are small. Just acknowledging the good things.
Speaker 1: I'm Raley Wukiah and on my podcast A Really Good Cry,
Speaker 1: we embrace the messy and the beautiful, providing a space
Speaker 1: for raw, unfiltered conversations that celebrate vulnerability and allow you
Speaker 1: to tune in to learn, connect and find comfort together. Hey, everyone,
Speaker 1: welcome back to this week's episode of A Really Good Cry.
Speaker 1: Thank you so much for listening, and today I wanted
Speaker 1: to speak to you all about how you can have
Speaker 1: a better day today or tomorrow than you had yesterday,
Speaker 1: and that can be for the days that you've had
Speaker 1: bad days, or just small things that you can do
Speaker 1: to make every single day feel like.
Speaker 2: It's getting better and better.
Speaker 1: And you know, I wanted to do this because sometimes
Speaker 1: when we have a bad moment, it turns into a
Speaker 1: bad day. When we have a bad day, it can
Speaker 1: turn into a bad few days, and then weeks and
Speaker 1: then months, and sometimes those things just drag on and
Speaker 1: on and on, and it becomes a cycle that we
Speaker 1: get into. And look, there are some things that we
Speaker 1: just can't control. We get thrown curveballs, there's incidents that
Speaker 1: can happen, and we hear news that we weren't expecting.
Speaker 1: There are so many things that are unexpected that can
Speaker 1: come into our life and that can completely change how
Speaker 1: our day goes. But there are also things that we
Speaker 1: do have control of, the things that we can do
Speaker 1: every single day that are guaranteed to bring a little
Speaker 1: bit more happiness, a little bit more joy or feeling
Speaker 1: of contentness and calm into our life. And so I
Speaker 1: wanted to share those things because I've gone through that
Speaker 1: in my life where Okay, I'm like it's just a
Speaker 1: bad hour, and then it becomes bad day, and then
Speaker 1: it just ends up accumulating. So these are kind of
Speaker 1: like the little things that I keep in my toolbox
Speaker 1: for when I feel like the day has gone not
Speaker 1: how I expected it to. How can I turn tomorrow
Speaker 1: around to be a little bit better for myself. So
Speaker 1: the first thing I wanted to recommend is to plan. Now,
Speaker 1: I really see the benefits of being spontaneous, like, oh,
Speaker 1: I just want to not have a routine, and I
Speaker 1: don't really want to plan my day tomorrow. I just
Speaker 1: want it to be free, and I think there is
Speaker 1: something to that. But when you know that you haven't
Speaker 1: had a great day and you want to make it better,
Speaker 1: you kind of do have to plan because otherwise you
Speaker 1: may just get stuck into that feeling and not find
Speaker 1: a way to get yourself out. So planning is actually
Speaker 1: really important, and I actually find that planning gives more
Speaker 1: freedom than spontaneity and leaving it to chance does. There's
Speaker 1: this freedom in knowing exactly what is going to happen,
Speaker 1: and then the day doesn't control you. You actually have
Speaker 1: control of the day, and there is some sort of
Speaker 1: empowerment that you get out of that feeling it's like, no, actually,
Speaker 1: I do have control of this. And usually if a
Speaker 1: day goes wrong or badly, most of the time it's
Speaker 1: because unexpected things happen. And so when you create something
Speaker 1: expected in your day, it can create a feeling of
Speaker 1: routine and safety. And instead of doing just the to
Speaker 1: do list, you can decide on how you want to feel.
Speaker 1: So decide tomorrow I want to feel calm, or I
Speaker 1: want to feel energized, I want to feel focused, I
Speaker 1: want to feel joyful. Start your morning or plan the
Speaker 1: day before writing out what you want to feel. Because
Speaker 1: we can decide on things that we want to do,
Speaker 1: but when we set an intention of how we want
Speaker 1: to feel, it's at the forefront of our mind and
Speaker 1: so everything we do, we're thinking about that feeling we
Speaker 1: want to feel, and we're more likely to actually feel it.
Speaker 1: So today I choose to feel energized.
Speaker 2: What does that mean.
Speaker 1: I'm going to eat foods that make me feel energized.
Speaker 1: I'm going to do activities that make me feel energized.
Speaker 1: It's almost like subliminal messages that we're giving to ourselves
Speaker 1: by implanting that word into our mind. I use more
Speaker 1: vocabulary than just happy, like What is happy actually mean
Speaker 1: for you?
Speaker 2: Does it mean you want to feel excitement?
Speaker 1: Does it mean you want to feel vibrant or energetic
Speaker 1: or focused or clear? You know, I think we're quite
Speaker 1: limited in the vocabulary that we know how to use,
Speaker 1: and sometimes you don't even know what those words mean.
Speaker 1: It's like, when you say you want to feel loved,
Speaker 1: what does that sound like? What does that feel like?
Speaker 1: What are the actions that make you feel that way?
Speaker 1: If you want to feel calm, what does that mean?
Speaker 1: How does your body feel? How does your mind feel?
Speaker 1: How does your heart feel in those moments? And so
Speaker 1: really being clear about what it is that you want
Speaker 1: to change and what it is that you want to
Speaker 1: feel the next day can be really useful to make
Speaker 1: it happen. It's like you think it, you do the
Speaker 1: actions that allow you to feel it, and then you've
Speaker 1: almost manifested it into your life or created the opportunity
Speaker 1: for it to happen. The next thing you can do
Speaker 1: is choose three things that you know bring that emotion
Speaker 1: to you. And if you don't know, you might think,
Speaker 1: oh my gosh, I don't actually know what makes me
Speaker 1: happy or I don't know what makes me feel calm.
Speaker 1: Or energized, and so I wanted to share some of
Speaker 1: my own lists that I know for sure makes me
Speaker 1: feel better in some way when add them to my day.
Speaker 1: And so the first one is to move your body.
Speaker 1: Movement is so important. Movement increases the endorphins in our body,
Speaker 1: the happy hormones in our body. I've read this quote
Speaker 1: that said, I'm not saying that a walk will kill everything,
Speaker 1: but there's not many things that a walk hasn't made better.
Speaker 2: And I really do agree with that.
Speaker 1: There's not much that movement will not make better because
Speaker 1: it just creates stimulation in our body.
Speaker 2: It really does so.
Speaker 1: Many things for our mind, for our heart, whether it's physically,
Speaker 1: mentally or emotionally. I guarantee you some sort of movement
Speaker 1: helps to remove stagnation from our body. And usually when
Speaker 1: we're feeling a little bit low, there is stagnation or
Speaker 1: heaviness that isn't inside of us, and so creating movement
Speaker 1: can help them move that around and bring it to
Speaker 1: the surface and hopefully let it out of our body.
Speaker 2: Another thing is to.
Speaker 1: Schedule a call with a friend or maybe it's your
Speaker 1: therapist that you haven't spoken to for a while, but
Speaker 1: speaking to a friend that you actually like talking to.
Speaker 1: And I think that's really important because sometimes we can
Speaker 1: have those friends that we use the calling, but we
Speaker 1: come away from the call being like, no, what that
Speaker 1: really was not helpful. It didn't improve my mood. It
Speaker 1: didn't make me feel any better. So think of the people,
Speaker 1: have like a list of It can be one person,
Speaker 1: three people that you know when I'm feeling this way,
Speaker 1: these are the people that make me feel better about myself.
Speaker 1: The next thing is put on a feel good playlist
Speaker 1: and dance, and that kind of comes back to movement.
Speaker 1: But also sound is so powerful to change our mood.
Speaker 1: If you think about it. When you listen to a
Speaker 1: sad song, it can make you sad. If you listen
Speaker 1: to a happy, upbeat song, it can change your mood
Speaker 1: and make you feel happy and upbeat. You listen to
Speaker 1: a gangst the song in the car, it will make
Speaker 1: you drive faster and feel like you can fast and
Speaker 1: furious your way to the next traffic light. And so
Speaker 1: create your feel good playlist today. Put together a list
Speaker 1: of ten songs, three songs how at MANYU one that
Speaker 1: you know when you press play, you are going to
Speaker 1: start feeling the mood. Shift and change. The next thing
Speaker 1: I usually like to do is make myself something. Like today,
Speaker 1: I really wasn't feeling that great. I really had an
Speaker 1: unexpected allergic reaction and I hadn't had it for a
Speaker 1: long time. I used to have asthma, Like ten years
Speaker 1: ago was the last time I had to take an
Speaker 1: inhaler or was affected by it. And for some reason
Speaker 1: I went to something today where they had a cat
Speaker 1: and I guess a lot of dust in the house,
Speaker 1: and I was so easy. You can probably hear it
Speaker 1: in my voice right now when I breathe in. Yeah,
Speaker 1: I've got shortness of breath. And I wasn't feeling my best,
Speaker 1: and so I was thinking what makes me feel good?
Speaker 1: I got home and I said, all I want to
Speaker 1: do is make myself a soup at night and making
Speaker 1: yourself something on days where you just don't feel your best,
Speaker 1: whether it's physically or mentally. It's a self love practice.
Speaker 1: And so even if you don't want to make yourself something,
Speaker 1: do a self care ritual, a massage, run yourself a bath,
Speaker 1: give yourself a facial. It's a beautiful way to tell
Speaker 1: your body and your mind that I love you and
Speaker 1: I'm looking after you, and I want you to feel better,
Speaker 1: and I'm investing in making you feel better. And another
Speaker 1: way to do that is by treating your senses. And
Speaker 1: what I mean by that is trying one thing that
Speaker 1: stimulates each of your senses. So if it's your site,
Speaker 1: you could clean up a small space in your house,
Speaker 1: you could reorganize something, or you know, buy yourself some flowers,
Speaker 1: something that visually stimulates you and makes your eyes happy.
Speaker 1: If you're thinking about smell, you could like a candle,
Speaker 1: use essential oils like lavender to soothe you.
Speaker 2: I always have diffuses.
Speaker 1: In every room, and whenever I walk past and I
Speaker 1: smell a whiff of whatever oil is in there, it
Speaker 1: totally shifts my mind and I start to you know,
Speaker 1: it's really interesting when you have things around you that
Speaker 1: you appreciate, or whether it's in smell or in sight
Speaker 1: or in sound, it has the ability to change your mood.
Speaker 1: Think about when you walk past a car that's playing
Speaker 1: music or a shop that's playing music and it's a
Speaker 1: familiar song that brings you that like is nostalgic for you,
Speaker 1: it can completely shift you into that memory or a
Speaker 1: place that was good. And so I find that really
Speaker 1: works for smells, Like if I'm feeling a bit low
Speaker 1: and I walk past my diffuser and it's got peppermint
Speaker 1: in it, I'm like, oh my gosh, that felt so good,
Speaker 1: Like smelled amazing, and automatically your mind's in a positive mindset,
Speaker 1: even if it is for that small moment in time.
Speaker 1: The next one is taste. So, like I said, make
Speaker 1: yourself something. Maybe it's a sweet piece of fruit, like
Speaker 1: a juicy peach, or maybe it's a cheeky square of
Speaker 1: dark chocolate, stimulating your taste buds in some way with
Speaker 1: a flavor that you like, with a comfort food that
Speaker 1: you enjoy. For touch, maybe it's giving yourself a hand massage,
Speaker 1: maybe it is massaging your feet. You know, our younger
Speaker 1: is a practice an arabada and it's self massage with oils,
Speaker 1: and it says that a younger is not a luxury.
Speaker 1: It is a necessity for health, not just because it
Speaker 1: helps the detox to the body, but also because it
Speaker 1: is a practice of care.
Speaker 2: That you are giving to your body.
Speaker 1: And actually, when you rub oil on your feet, this
Speaker 1: is where your nerves are ending, is at the bottom
Speaker 1: of your feet. And so as soon as you rub
Speaker 1: oil on the bottom of your feet. It actually helps
Speaker 1: to soothe every single nerve traveling through the rest of
Speaker 1: your body. And so it's a beautiful practice to help
Speaker 1: stimulate your body but also come at the same time.
Speaker 1: And then sound we spoke about, you know, play a
Speaker 1: song that makes you happy, or listen to nature sounds.
Speaker 1: Nature is so soothing to the soul because we are
Speaker 1: part of nature. I don't think I know anyone that
Speaker 1: will listen to birds chirping, or the sound of waves,
Speaker 1: or even the sound of rain tapping on the window
Speaker 1: and won't feel a little bit more peace and a
Speaker 1: little bit more calm. Also, you have to remember nature
Speaker 1: is mother Nature. There's a soothing, feminine aspect to nature
Speaker 1: that makes you feel like you are being comforted just
Speaker 1: being in the.
Speaker 2: Presence of nature.
Speaker 1: So go outside and walk in a wood, or go
Speaker 1: walk around more greenery and allow nature to give you
Speaker 1: a little hug.
Speaker 2: The next thing number two. So the first one was planning.
Speaker 1: The second one is your evening routine because your day
Speaker 1: after is based on your evening before. So let's see,
Speaker 1: you've had a bad day, what can you do in
Speaker 1: the evening that's going to set you up for the
Speaker 1: next morning, because if you have a late night tonight,
Speaker 1: tomorrow morning may not go as you plan. And so
Speaker 1: start planning the day that you want to have tomorrow today,
Speaker 1: and that means getting better sleep. Like start off with thinking,
Speaker 1: how can I get better sleep, because you.
Speaker 2: Know what, maybe I need a bit more energy for tomorrow.
Speaker 1: I need all the energy I can get to make
Speaker 1: tomorrow better. And one way I found that helps with
Speaker 1: that is magnesium. You can get magnesium spray, you can
Speaker 1: split it on the bottom of your feet, you can
Speaker 1: get magnesium oil, you can take some supplements for it,
Speaker 1: but magnesium really helps to support your nervous system and
Speaker 1: also just calms and relaxes your mind. And so if
Speaker 1: your mind's racing and you just want to get a
Speaker 1: good night's sleep without the melotonein or taking anything unnatural,
Speaker 1: usually our bodies lacking magnesium, and so I recommend trying
Speaker 1: to do that regularly. Apparently there's magnesium in dark chocolate too,
Speaker 1: And someone told me that their granddad would have a
Speaker 1: piece of dark chocolate every single night for the magnesium.
Speaker 1: Some might say there's also caffeine in there, so it
Speaker 1: may have the opposite.
Speaker 2: Effect, but I thought that was a sweet story. At
Speaker 2: least that's what he told himself. And you know what,
Speaker 2: you don't have to.
Speaker 1: Have a crazy shift in your evening routine. Just go
Speaker 1: to bed fifteen minutes earlier. I'm not saying have a
Speaker 1: three hour evening wind down routine. Go to bed fifteen
Speaker 1: minutes earlier. I get yourself fifteen minutes of extra sleep.
Speaker 1: And then it's about your environment, like, how are you
Speaker 1: going to create a better environment for your sleep? You
Speaker 1: know they call it sleep hygiene. What are the things
Speaker 1: that you can change around you, whether it's your bed sheets,
Speaker 1: whether it's dimming the lights at night. You know, we're
Speaker 1: so overstimulated by our phones all day artificial light constantly
Speaker 1: in our face that I really try not to put
Speaker 1: artificial light on at night. I try to use candles,
Speaker 1: or if I do use lights, I'll use lamps that
Speaker 1: are a little bit dimmer or dim the lights above.
Speaker 1: Absolutely no bright spotlights on you at night and really
Speaker 1: messes up your sarcadian rhythm. And also as soon as
Speaker 1: the lights are dim, I guarantee you'll start yawning more
Speaker 1: and your body will actually start telling you it is tired.
Speaker 1: Sometimes these bright lights can end up tricking our body
Speaker 1: into believing it's not tired, or it takes it into
Speaker 1: a different pattern. Another thing is being mindful about what
Speaker 1: you watch. Don't overstimulate yourself. When I watch things that
Speaker 1: are scary, my sleep is not great. When I watch
Speaker 1: things that have full of suspense or are really weird,
Speaker 1: it definitely impacts my sleep. And so be mindful about
Speaker 1: the things that you're watching. And do you have the
Speaker 1: right temperature in your room. That makes a huge difference.
Speaker 1: When it's too hot, I cannot sleep, I cannot stand there.
Speaker 1: I'm awake every couple of hours. I'd rather have a
Speaker 1: cooler temperature now than a warmer one, because I'd rather
Speaker 1: be snugly and wear socks in bed than be woken
Speaker 1: up feeling super dehydrated and stuffy. They actually say, I
Speaker 1: think it's what sixty nine degrees That is a great
Speaker 1: temperature to sleep at. Sometimes I sleep at sixty seven,
Speaker 1: but they can get kind of cold. Oh, and having
Speaker 1: a bath or a warm shower before bed, Oh my gosh,
Speaker 1: so lovely. Having a hot shower, lathering yourself in an oil.
Speaker 1: This is my regular lathering yourself an oil and then
Speaker 1: putting some warm socks on your cozy pajamas, Oh my gosh,
Speaker 1: the best environment to knock you out. And lastly, if
Speaker 1: your brain's racing after you've tried all of this, try
Speaker 1: a brain dump. Literally, get a pen and paper, write
Speaker 1: down every single thought that's going through your mind, whatever
Speaker 1: it is, just get it onto paper so it is
Speaker 1: out of your mind. Number three so we've had planning,
Speaker 1: we've had your evening routine and your sleep hygiene, and
Speaker 1: number three is complete something. So plan tomorrow to complete something.
Speaker 1: I know it's important to have a long term mindset
Speaker 1: and develop positive habits over time, but not everything needs
Speaker 1: to take weeks or days or months to complete. We
Speaker 1: can have little things that we complete every single day.
Speaker 1: And when we complete little things every single day, it
Speaker 1: immediately impacts your mood, your confidence, your self worth. And
Speaker 1: so it may be as simple as learning something new,
Speaker 1: whether you're watching a YouTube video that's educational, whether you're
Speaker 1: painting something, whether you're cleaning out your closet. Completing something
Speaker 1: in the time you have available, rather than just starting
Speaker 1: something and leaving it unfinished, will leave you feeling so
Speaker 1: much more satisfied and happy when you're done.
Speaker 2: And so pick something that you know.
Speaker 1: I have a couple of hours, I'm going to start
Speaker 1: something or that I can finish in the amount of
Speaker 1: time that I have, or I'm going to finish off
Speaker 1: something that has been on my list for so long,
Speaker 1: and that can make you feel so much better about yourself.
Speaker 1: And any day when I complete something that I didn't
Speaker 1: do the day before, always you know you can just
Speaker 1: put a tic next to it. And I also like
Speaker 1: a ticking system, like having a to do list, and
Speaker 1: when you tick something off, it just makes you feel
Speaker 1: so much better. Another part that relates to this is
Speaker 1: doing one thing you regret not doing yesterday. A way
Speaker 1: to make today good is to learn from the mistakes
Speaker 1: that you made yesterday, and so think about what you
Speaker 1: wish you had done differently and adjust accordingly. Doing that
Speaker 1: will make you feel better about today and wipe out
Speaker 1: the negative feeling that you carried over from the previous day.
Speaker 1: It's so easy to fall into a cycle of guilt
Speaker 1: and regret, and it makes it progressively harder to accomplish
Speaker 1: what you actually wanted to do in the first place.
Speaker 1: It's a vicious cycle, but one that can be easily
Speaker 1: broken if you follow this.
Speaker 2: So think about one.
Speaker 1: Thing that you said you were going to finish yesterday
Speaker 1: and didn't and finish it today. Don't sit there wallowing
Speaker 1: in your guilt. It helps no one. Next up, food.
Speaker 1: Food is so important. Food affects our mood so deeply,
Speaker 1: and so I recommend eating foods that uplift you and
Speaker 1: make you feel lighter, not heavy and the lethargic. Usually
Speaker 1: when we have a bad day, what do we reach for?
Speaker 1: We're like, oh, I just want some comfort food. And unfortunately,
Speaker 1: most of our comfort foods the foods that aren't necessarily
Speaker 1: the best for us, not exactly nutrient dense. If you
Speaker 1: can try any foods that make you feel good about yourself,
Speaker 1: and usually they're the foods that have more vitamins, minerals,
Speaker 1: lighter to digest, you know, the healthy stuff that you
Speaker 1: know you should be eating but sometimes avoid eating. And
Speaker 1: you know, our gut is so linked to our mood
Speaker 1: and our mind. You know, eighty percent I think of
Speaker 1: the receptors for our mood and our hormones actually live
Speaker 1: in our gut. I think I got that right. I'll
Speaker 1: double check it. But so much comes from our gut.
Speaker 1: Having fermented foods every single day for your gut helps
Speaker 1: to promote the healthy bacteria in there, which in turn
Speaker 1: helps you to digest food better, which in turn means
Speaker 1: you're getting all the nutrients you need for your mood,
Speaker 1: your energy, and feeling the best version of yourself. So
Speaker 1: I recommend fermented foods for your gut, healthy fats for
Speaker 1: your mind, because our brain needs fats. Fats are essential
Speaker 1: for brain health. Sixty percent of our brain is made
Speaker 1: from fat, so the right kind of fats, like healthy fats,
Speaker 1: can really help to support our mind health. And lastly,
Speaker 1: slow release carbohydrates for energy levels. So you've got your
Speaker 1: fermented foods for your gut, your healthy fats for your mind,
Speaker 1: and your slow release carbohydrates for your energy. And that's
Speaker 1: anything whole grain. Just don't go for white bread, go
Speaker 1: for a bread with seeds in it. Don't go for
Speaker 1: a pastry. Maybe have a nice bowl of brown rice
Speaker 1: with a curry or something like that. And so try
Speaker 1: today or tomorrow if you're trying to have a better
Speaker 1: day tomorrow, to add one thing for your gut, your mind,
Speaker 1: and your energy levels into the food you're eating. Next up,
Speaker 1: we have wind tracking. And what do I mean by that? Look,
Speaker 1: sometimes it's not that you've had a bad day, you've
Speaker 1: just had bad moments and you've not been present for
Speaker 1: the good ones. So yes, sometimes we will have more
Speaker 1: crappy moments than we would like to win a day. Well,
Speaker 1: maybe there's just this one colossal crappy thing that happens
Speaker 1: that consumes our entire day or week. But in each
Speaker 1: of those days, I guarantee you there will be at
Speaker 1: least at least three things that will also wins, even
Speaker 1: if it's just that I got up out of bed
Speaker 1: today and I couldn't do that yesterday, Or I showered
Speaker 1: this morning and honestly I haven't done that in a
Speaker 1: couple of days, and that is a win for me.
Speaker 1: Right now, A person smiled at me, and I smiled back.
Speaker 1: I enjoyed my toast today with a bit of nut
Speaker 1: butter and jam.
Speaker 2: Yummy.
Speaker 1: I took my vitamins. You know, just acknowledging the good things,
Speaker 1: even if they are small. Just acknowledging the good things,
Speaker 1: because it can shift your mind into a different place,
Speaker 1: even if it's just for those moments.
Speaker 2: You know, our mind can sometimes be quite.
Speaker 1: Negative, and so you notice the bad and you forget
Speaker 1: the good, and so instead try and see even the little, little,
Speaker 1: tiny things that happen in your day and try to
Speaker 1: recognize them and acknowledge them.
Speaker 2: Next up, but do not rush. This may sound so silly,
Speaker 2: but it is true. Look we do.
Speaker 1: We have enough in our life that brings us anxiety,
Speaker 1: and I've started doing this.
Speaker 2: I do not drive fast.
Speaker 1: So if you're going somewhere tomorrow, drive below the speed limit,
Speaker 1: like allow yourself space and time to not panic, because
Speaker 1: I'm telling you, as soon as you start driving faster,
Speaker 1: your adrenaline starts pumping, which can really feed into anxiety.
Speaker 1: And so drive at the speed limit. People, you're not
Speaker 1: going to get there much faster. Listen, you go ten
Speaker 1: miles per hour over the speed limit, you'll probably get
Speaker 1: their thirty seconds faster.
Speaker 2: Ease into your day, do things.
Speaker 1: Calmly and slowly, and really shift your anxiety levels and
Speaker 1: leave yourself plenty of time to get to places or
Speaker 1: do things. Trust me, I am the last person to
Speaker 1: be saying this because I will be running to the flight.
Speaker 1: I will be I'm the last person to comment on
Speaker 1: this because I'm terrible, but I've really tried to get better.
Speaker 2: You know, I'll be.
Speaker 1: Running everywhere and like trying to gather all my bits
Speaker 1: forget things or rush into my car speed on the
Speaker 1: way there. But honestly, it just adds to the feeling
Speaker 1: of distress during the day, and so leave yourself plenty
Speaker 1: of time to get to places or to do things.
Speaker 1: Another way that helps is because if you end up
Speaker 1: giving yourself an hour to do a task that you
Speaker 1: know will take you two hours, you're never a bit
Speaker 1: disappointed in yourself that you didn't get it done, and
Speaker 1: so it's better that you give You tell yourself it's
Speaker 1: going to take me two hours to do this, and
Speaker 1: you do it in one hour, and then you feel
Speaker 1: good about it.
Speaker 2: Avoid doing one thing at a time. If you're eating,
Speaker 2: just eat.
Speaker 1: If you're speaking to someone, just speak to them without
Speaker 1: being on your phone or scrolling. If you're on the
Speaker 1: loop the toilet, be on the toilet. You don't need
Speaker 1: to be doing two things at once. Try and be
Speaker 1: more present, focus on one thing at a time, and
Speaker 1: the last thing is do something for someone else. Usually
Speaker 1: when we feel terrible, the last thing we are thinking
Speaker 1: about is someone else. But actually it feels so good
Speaker 1: to make other people feel good. And when we're in
Speaker 1: a low mindset, usually it's what can I do for myself,
Speaker 1: how can I make myself feel better? But really, we
Speaker 1: are social beings who crave relationships, and relationships thrive and
Speaker 1: deepen through service and caring for others. So whether it's
Speaker 1: cooking a meal for someone, or going to volunteer, or
Speaker 1: just giving someone a call to ask how they are doing,
Speaker 1: it takes us out of our mind and into a
Speaker 1: mode of helping and giving, which makes us feel so
Speaker 1: much better about our own life and also makes us
Speaker 1: feel good, because who doesn't feel good when you do
Speaker 1: something nice for someone else.
Speaker 2: It's also such.
Speaker 1: A privilege and a beautiful thing to be able to
Speaker 1: help someone. And when you put a smile on someone
Speaker 1: else's face or you get to see how you have
Speaker 1: impacted another person, it also makes you feel like you've
Speaker 1: got a bit more purpose in your day, you know,
Speaker 1: when they say this really made my day worthwhile, or
Speaker 1: seeing you smile made my whole entire day, And sometimes
Speaker 1: it really can feel that way. I've been reading lots
Speaker 1: of really good quotes and I want to share them
Speaker 1: with you, just in case you want to write them
Speaker 1: down or pop them on your wall for the days
Speaker 1: where you feel like you need them for a bit
Speaker 1: of encouragement. Every day is a chance to start over
Speaker 1: and create something beautiful. Do something today that your future
Speaker 1: self well thank you for. Don't let yesterday take up
Speaker 1: too much of today. I really like that one because
Speaker 1: it's like, you can either let yesterday be yesterday, or
Speaker 1: we can bring that into the next day and the
Speaker 1: next day. So don't let yesterday take up too much
Speaker 1: of today. Every sunrise is an invitation to brighten someone's day.
Speaker 1: You do not have to be perfect to make today
Speaker 1: better than yesterday. That's a great one. Yesterday is a lesson.
Speaker 1: Today is your opportunity be the reason today feels better
Speaker 1: than yesterday. I'm going to leave you with that one
Speaker 1: because I think that is really the conclusion of all
Speaker 1: of this.
Speaker 2: That we have the power.
Speaker 1: We have the ability to change and shift how our
Speaker 1: day goes. I know the external people and circumstances can
Speaker 1: definitely impact it, but how we receive it and how
Speaker 1: we respond to it and how we take it in
Speaker 1: is completely on us. And so you have the ability
Speaker 1: to control your mood through all the things that we
Speaker 1: spoke about.
Speaker 2: So please give.
Speaker 1: These a go the next time you've had a bad day,
Speaker 1: and I hope that they help you as much as
Speaker 1: they help me on the days where I just do
Speaker 1: not feel like it is going well. Sending your so
Speaker 1: much love, and I hope you have such a wonderful
Speaker 1: day today, and if you've already had a bad one,
Speaker 1: hopefully tomorrow it will be so much better.