Productivity can be hard to come by when you’re experiencing a rough mental day.
How do I define a rough mental day?
A day in which you constantly struggle with negative or obsessive thinking patterns leading to an increase in negative emotions and unhealthy behaviors (drinking, using drugs, overeating, etc.)
Productivity, on the other hand, is defined as the quality or state of being productive.
When you experience a rough mental day, being productive can seem like the last thing on your mind. Just trying to stay above the murky waters of your mind is enough to take most of your focus and attention.
So what steps can you take to be productive on these rough mental health days?
1. GROUND YOURSELF
The first thing you want to do when struggling with a rough mental day is to ground yourself. You’ll never be able to gather your thoughts and calm your emotions until you can physically ground yourself. Grounding yourself can be anything from deep breathing, meditation, or exercise. Whichever grounding activity you choose, make sure it’s something that calms you down and helps relieve the tension you’re feeling.
2. GET YOUR THOUGHTS OUT ONTO PAPER
After you’ve grounded yourself, take out a piece of paper, journal, or electronic device and jot down everything that is currently bothering you. I cannot stress enough how important of an activity this is for several reasons. First, getting those thoughts out of your head and onto paper helps give you some control over them. Secondly, you’ll be able to physically see what has been causing you mental distress. Some days it may be many more minor things, while other days, it may be one big thing. Getting these thoughts onto paper takes power away from them and gives it back to you. They no longer are floating around in your mind; now they’re out on paper to critique.
3. ASK YOURSELF, “WILL THIS MATTER A YEAR FROM NOW?”
Whenever I am struggling with a problem in my life, I try to back off and take some perspective. The first thing I ask myself is, “Will this (whatever the problem is) matter a year from now?” If the answer is no, then you can let go of whatever that worry is at the time. If the answer is yes (it won’t be most of the time), then figure out what next steps you can take to improve the situation.
4. REMEMBER THE WORD HALT
HALT is an acronym used in drug-rehabilitation that stands for Hungry, Angry, Lonely, Tired. Rehab programs use HALT to remind patients that when they’re hungry, angry, lonely, or tired, the urge to do drugs increases. This reminder gives them the opportunity to eat, sleep, calm down, or talk to someone to squash the possibility of relapsing.
This same acronym can be used to stave off bouts of anxiety. Ask yourself if you’re hungry, angry, lonely, or tired, and then make the appropriate adjustments if needed. It’s an easy and efficient way to lessen those long stretches of anxiety.
5. PICK ONE SMALL WIN
On those days when you’re struggling, it’s essential to try and pick one small task that you can accomplish. For some, this may be just getting out of bed in the morning. For others, this could be working out, abstaining from alcohol or drugs, or accomplishing a project at work. Choose something small, something doable, and then get it done.
6. REWARD YOURSELF (WITHIN REASON)
After you’ve gotten the more minor task accomplished, reward yourself with something fun. The reward is personalized to each individual, but it should be something that you enjoy, such as reading a good book, watching your favorite TV show, listening to music, or ordering your favorite dessert.
7. PRACTICE GRATITUDE
Gratitude has many short and long-term benefits for us to enjoy. On those darker days, practicing gratitude can seem like the furthest thing from your current mindset. But try picking out one or two things in your life to be grateful for and focus on them for ten minutes. You’d be surprised at the way gratitude can ever so slightly change your mood and perspective.
IN REVIEW
Rough mental days are part of being human. They come out of nowhere, and they last for longer than we want. But these days have many built-in lessons we can learn. One such lesson is to value these days instead of hating them. Why? Because over the long haul, if you manage these days a little more efficiently each time they occur, you’ll begin to experience a powerful sense of inner growth. And that inner growth will help propel you to bigger and better life experiences.
If you have any questions or would like a complimentary life coaching consultation on career uncertainty – contact me at brad@upplifter.com.
Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior to making any medical or health-related decisions. For your health-related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
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