10 min­utes to... Beat Blue mon­day

We asked Jo Us­mar, au­thor of This Book Will Make You Fear­less, for her top tips on how to dras­ti­cally im­prove your mood – to­day!

Look (UK) - - HEY BUSY GIRL! -

1 Give your­self a worry bud­get Give your­self a ‘bud­get’ of 10 wor­ries a day. Ra­tioning your wor­ries will make you re­alise that fret­ting doesn’t make you feel bet­ter or solve any­thing –tak­ing ac­tion does.

2 Say ‘I don’t’ in­stead of ‘I can’t’ ‘I can’t’ sug­gests a lim­i­ta­tion, whereas ‘I don’t’ sug­gests a choice. Say­ing ‘I don’t have ar­gu­ments’ is much stronger than ‘I can’t deal with ar­gu­ments.’

3 Do some­thing you’ll be rub­bish at If there’s a tal­ent you’re sure you don’t have, then try it. Ter­ri­fied of spin­ning? Sign up for a class. Can’t carry a tune? Join a choir. Force your­self to face your lim­i­ta­tions and you’ll be sur­prised at the pos­i­tive ef­fect it can have. You won’t be great at ev­ery­thing, but re­mem­ber and ac­cept that fact. Be­cause how else would you grow?

4 Use the epi­taph strat­egy Think about what your epi­taph would say if it was writ­ten to­day. Would it say ‘Lucy spent lots of time try­ing to be a size 10’ or ‘Lucy was fun, car­ing and loyal’? Think about who you would rather know and fo­cus on be­ing that per­son.

5 Re-think fail­ure Ev­ery time you get re­jected, you’ve found one thing that didn’t work. Think of it as prac­tice.

6 Re­move ‘risk’ from your dic­tio­nary Risk sug­gests dan­ger, which means you au­to­mat­i­cally don’t want to do it. Re­move risk and use ‘chance’ or ‘op­por­tu­nity’ to think pos­i­tively.

If blue doesn’t suit you, we’ve got you cov­ered

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