Ways to cope when you’re feeling grumpy

Who hasn’t had a grumpy day? A day when one feels irritable, but these feelings are usually temporary. You may be “having a bad day” and feel in a bad mood. It could be nothing, but it could be a sign of something deeper. 

Little things may irritate you more than usual, like the driver in front of you cutting you off, your computer being slow to load, or the person ahead of you in line having a loud phone conversation. Irritability is often a sign that you’re under stress.

Paying attention to angry or anxious moods is important. The better you are at managing them, the less influence they can have on your interactions with others. Research shows that the ability to regulate and control negative moods is essential to our ability to work productively with others.

Here are six ways to increase your ability to manage negative moods if they occur.

Recognize that you’re feeling grumpy.

When you’re feeling grumpy, you may be:

• impatient
• irritable
• rude
• angry
• short-tempered
• easily annoyed

The first step in managing your emotions when you’re in a grumpy mood is to recognize how you’re feeling and acting. It’s being able to stop for a moment and admit to yourself, “I’m really grumpy today.” Once you’re able to do that, you can work on finding outlets and ways to feel better so that you do not allow your anxious or irritable mood to take over your interactions with others.

Pay careful attention to your physical health and your diet.

When you’re having a bad day, realizing that you’re feeling “off” physically can point you toward solutions. A headache or a sore back can trigger irritability or make it worse. Feeling too hot, too cold, or uncomfortable in a bad desk chair won’t help. Often a bad mood can be caused by something as basic as hunger.

Eat healthy and regularly with a focus on nutrient-dense foods. Eating the right foods during the day can have all-day benefits for your mood. Avoid high-sugar foods that cause your energy to spike and then plummet. For example, in the morning try low-fat yogurt, whole-grain cereals, fresh fruit, or whole grain bread with peanut or almond butter. Or have healthy leftovers for lunch, like brown rice or whole-grain pasta with lean meat and vegetables.

Eat balanced meals throughout the day. Eat in moderation and avoid foods with lots of salt and sugar.

Limit your intake of caffeine. It can leave you feeling jittery—and grumpier.

Try to drink several glasses of water a day. Sometimes fatigue can result from being dehydrated, which can lead to grumpiness.

Develop a support system.

Identify and make time for friends, both at work and outside of work. People who can be trusted to hear about how you’re feeling can provide an excellent opportunity to work through your feelings. Think about who can help you lift a bad mood and find a more realistic way to look at your situation. And if possible, avoid cranky people until a bad mood passes.

Get enough sleep.

Fatigue and lack of sleep can leave you feeling moody and irritable. Most adults need at least seven hours of sleep a night, on a regular basis, to feel rested and energetic. Getting less sleep—even for a couple of nights—can leave you feeling irritable, moody, and more likely to make mistakes.

Bring laughter into your day.

A good laugh can break a bad mood.

Incorporate humor. Spend time with people who make you laugh. Call a humorous friend or relative at lunch. Keep a cartoon calendar in your workspace. Or download to your phone a joke-a-day app or a few monologues by your favorite comedian. Look for entertaining comedy routines or sketches that are short enough to watch or listen to on your break at work with earbuds. Find a way to chuckle today.

Laugh at yourself if you can. There’s a popular quote that shows up often on Facebook and Twitter. “I’m not in a bad mood. Everyone is just . . . annoying.” It’s amusing because it requires us to recognize that we need to take responsibility for our own moods.

Make an effort to break the grumpiness cycle.

It’s easy to accept a grumpy mood as a fact of life or to tell yourself, “There’s nothing I can do about it.” But there is. Here are some tips:

Start your day off right. The mood we bring to our day has a powerful effect on us throughout the day. Plan and organize your morning routines to have enough time to make it as pleasant and stress free as possible. If you can’t avoid a long or frustrating commute, create a playlist of upbeat music—the kind that can put you in a good mood—to listen to on the way to work.

Talk yourself out of a grumpy mood. Tell yourself, “I’m going to feel better.” Moods are temporary and “this too shall pass.” Coaches sometimes advise people having a bad day to “fake it until you make it,” meaning that sometimes acting upbeat will actually improve your mood. You start your day appearing to be cheerful, even if it feels forced, and keep going until the cheerfulness becomes real. This simple technique works quite often. This may not always be possible though, and it shouldn’t be used all the time since all of our emotions are important.

Take responsibility for your moods and communicate them. If you know you are in an irritable mood, communicate this to others. For example, you may tell a fellow coworker that you are stressed today and don’t have the same patience as you may on a usual day.

Make an effort to ground yourself. Take a deep breath when you are feeling angry. Breathe and count to five to help yourself stay calm. Regular exercise can be an excellent way to control and temper negative moods.

Strive for balanced thinking. If you find that you usually assume the worst and downplay the good things in life, you may want to put more energy toward focusing on the positive—on an upcoming visit with a friend or on the things that are good in your life. Being able to be critical of any thoughts you have, whether they be “good” or “bad” can lead to being more realistic about situations you come across and help balance your moods.

If your irritable mood lasts a lot longer than it usually does, think about contacting a mental health professional to get to explore what’s bothering you.

If you take care of yourself and remember to eat well, get enough rest, and make time to be with people you care about, chances are you’ll feel less grumpy. And remember, it’s OK to be in a bad mood once in a while—so long as it doesn’t overwhelm you and your interactions with others.

You can find resources by visiting the Mental Health Services Department website at https://www.dallasisd.org/mentalhealth. 

If you need help, the district’s Employee Assistance Program provides short-term counseling for you, your spouse/partner, and any dependent family members. Counseling sessions can assist with a wide range of concerns, including stress, anxiety, depression, grief, and more. And, as always, you can reach TELUS Health EAP 24/7 at 972-925-4000 Option 3. For additional questions, employees may contact the Human Capital Management Benefits Department at 972-925-4300, email benefits@dallasisd.org, or click here for information on the Benefits Website.

Source: LifeWorks