H e l l o… what’s going on in that head of yours?

You’ve got a lot going on and that’s great! Doing this, learning that, dealing with big and little stuff at work and home, welcoming successful outcomes and reworking the mediocre or lousy outcomes.

If you’re in a bad headspace (where your mind is at) it’s tougher to work. Even good stuff you encounter like getting an inquiry about your product/services or a quality proposal for improving a process from a direct report isn’t getting your usual appreciation. There’s a downward ripple effect people feel around you!

A headache for everyone!

What’s the quick and easy prescription (script) to fill to get out of that bad headspace?

In this article…

You’l get 5 quick and easy scripts to challenge, diffuse and/or eliminate bad headspace.

Caution: People using these scripts have been known to become happier, more energetic, creative and a heck of a lot more fun to be around.

Ready?

#1— Place a pencil between your teeth.

Research suggests that our brains receive feedback from our muscles to help figure out how we feel. Smiles use at least 10 muscles around the mouth and eyes. Neurotransmitters dopamine,endorphin and serotonin are released.  It’s a feel-good party in the brain when we smile. 🙂

In a bad headspace and don’t feel like smiling? Grab your pencil and read this:

In the late 1980s, Dr. Fritz Strack and his colleagues at the University of Mannheim in Germany conducted an experiment:

Volunteers were divided into two groups: Some were asked to hold a pencil between their teeth, and the rest were asked to hold it between their lips. (If you try both, you’ll find that one forces a smile and the other forces a frown.)

Participants were then asked to read a series of comics and rate the degree of humor.

The findings, published in the Journal of Personality and Social Psychology, suggest that a forced smile can indeed boost humor, as participants who held the pencil between their teeth found the comics funnier than those who held it between their lips.

The conclusion: smiles—even forced smiles help us experience feelings more robustly.

In a bad headspace?

Smile. If you need help smiling, place a pencil between your teeth… (not your lips!) and get into a better headspace… a little extra “robust” can’t hurt, right?

#2— Do your ABCs.

In the 1950’s Albert Ellis came up with the ABCs of Rational Emotive Behavior Therapy. Ellis believed that it isn’t the situation that upsets people, but their beliefs or interpretation about a situation which creates distress.

Let’s look at how Annie does her ABCs…

A– Activating situation/experience

It’s been confirmed. Annie’s new client pulled out of the contract.

B—Beliefs or Interpretation of the situation/experience

Annie’s beliefs: 1) I’ll never succeed with that client and 2) Everyone is against me.

Rate certainty in belief, 0-10 (Annie chooses 7)

C– Consequences/upsetting emotional (feeling) consequences

Annie feels sad, anxious and angry.

Rate degree of emotion, 0-10 (Annie chooses 8)

D—Disputing of irrational ideas- accessing your “inner lawyer”

Who says life is fair or that you won’t have your share of disappointments?  

One failure does not mean you’ll never succeed.  

Rate belief in rational response, 0-10 (Annie chooses 10)

E– Emotional Impact or Effect

Annie feels disappointment around the outcome yet recognizes the smaller successes and learning.

Rate certainty of these feelings/perspectives, 0-10 (Annie chooses 10)

Re-rate certainty of B-Beliefs, 0-10 (Annie chooses 1)

Doing the ABC’s frequently will make getting to a rational, less reactive (and bad) headspace quick and easy.

#3— Practice the 90-second rule.

Avoiding sad, anxious or angry feelings takes energy yet it’s a common remedy to a bad headspace.

Why not practice the 90-second rule, feel the emotion in your body and gain the extra energy it takes to avoid?

What is the 90-second rule?

According to Dr.Jill Bolte Taylor, Harvard-trained and published neuroanatomist and author of My Stroke Of Insight teaches the following:

When a person has a strong emotional reaction to something in their environment, the body goes into high alert and produces needed chemicals.  For the body to flush out those chemicals it takes less than 90 seconds.

Choose to sit with your anger, anxiety or sadness. Feel the anger, anxiety or sadness in your body… you don’t need to figure it out, just FEEL the feeling.

During this short time you can say to yourself, I can handle this feeling.

Notice the peace that follows the 90-seconds.

Yes, you may need to repeat the 90-second rule to access the relief again and again, especially if you continue to trigger yourself with negative stories and thoughts.

You can challenge and shift your stories and thoughts as suggested in #2 Do your ABC’s. It’s your choice. Empowering, right?

Practice the 90-second rule for quick and easy headspace peace… and stop repeating the negative stories/thoughts to yourself for continued headspace well-being.

#4— Add-on extra phrases.

Struggling with negative, self-punishing thoughts, beliefs and interpretations which keep bad headspace bad?

The author of On Grief and Grieving and founder of Grief.com, David Kessler, suggests some nifty add-on phrases.

Here’s how it works: Remember Annie? She lost an important business client who pulled out of a contract. Real bummer.

Kessler’s add-on phrases changes Annie’s judgmental negative conclusions. Take a look:

I’ll never succeed with that client or any client.–> I’ll never succeed with that client in that way.

Everyone is against me–> Everyone is against me is an exaggeration of my pain right now.

 

That’s better. These add-on phrases are fun to create, more accurate and contribute to a better headspace.

#5— Reach out and touch somebody’s hand.

Maybe you need to hug yourself first and hum Diana Ross’s tune while you share some kindness, love and compassion.

Science says it only takes 20 minutes of goodwill to make a difference to your stress hormones and boost your self-value.

How are you sharing your goodwill with others this week?

Making this a better world if we can is headspace the heart loves to occupy.

The takeaway is…

You now have 5 quick and easy scripts to challenge, diffuse and eliminate bad headspace.

Got your head wrapped around smiling, doing your ABCs, taking 90-seconds, adding-on phrases and reaching out with a kind, loving touch?

I’d love to hear from you… what other scripts remedy bad headspace?

I’m available to help you mind your head and choose your strategy for getting the headspace that’s right for you.

Contact me for a I’ve got this! Strategy Session soon. How about today?