Deep breathing: Deep breathing is one of the ways to relieve tension quickly. Inhale slowly, then exhale slowly. Focus on the feeling of breathing and take a few deep breaths to help you regain your composure.
Meditation: A short meditation can help you relax. Try to close your eyes and focus on breathing or some calm voice. Even a few minutes of meditation can bring benefits.
Relax: Take a few minutes to check and relax. Gradually relax each muscle group from head to toe. This helps to reduce tension.
Divert one's attention: Divert one's attention from something annoying to another place. Watching an interesting video, reading an article, listening to music or observing the surrounding scenery can all help you divert your attention.
Go for a quick walk or exercise: If possible, take a short walk or do some small sports activities, such as skipping rope or doing push-ups. Physical activity helps to release tension.
Express your feelings: Sometimes, telling your feelings can reduce your anxiety. Sharing your feelings with friends, family or psychologists can make you feel relieved.
Write down your feelings: write down your feelings on paper, don't worry about grammar or structure, just express your feelings in words.
Consciously think: think about the specific reasons that cause you to be upset and consider feasible solutions. Sometimes, wise thinking can help you deal with problems better.
Ask for help: If your mood bothers you very much or lasts for a long time, don't hesitate to seek the help of a professional psychologist. They can provide more in-depth support and advice.
These methods can help you adjust your mood quickly in a short time, but if your upset emotional problems last for a long time or appear frequently, you can consider seeking professional help to deal with the potential root causes.