Author: Sirena Bernal

10 Ways to Turn Around a Bad Day in 10 Minutes Or Less

“Peace begins with a smile.” ~Mother Theresa

Minor things can trigger bad days, whether it’s a having a tiff with your roommate, getting stuck in traffic, or just waking up on the wrong side of the bed.

As a fitness instructor, I’ve found that one negative comment from a member in a class can completely derail an otherwise happy day.

Someone in one of my fitness classes once griped about my music selection after what I thought was an amazing class. It almost drained my entire high, but after hearing from the other 99.9% of the class that was sweaty and happy—people who’d enjoyed my class—I brushed the comment aside.

This has happened to me quite often, and I have to remember not to let one measly comment tarnish an otherwise great day.

This is the good news: You can turn around a bad day just as quickly as it started.

The first thing you need to do is get some positive juices flowing. Once you’ve started to feel good inside, it’s much easier to change your perspective on the day and let the pity parade pass you by.

If a bad day’s got you down, try one of these 10 ways to turn it around in 10 minutes or less:

1. Listen to a favorite song and sing along.

Studies have shown that listening to music you like can alter your mood and even alleviate depression.

In your iPod, make a “Feel Better” playlist that includes songs that work for you. Try to choose positive, uplifting songs that you can sing along to. “I’m Yours” by Jason Mraz works for me every time.

2. Take a shower.

I’m not sure what it is about taking a shower, but I feel that it metaphorically helps “clean” the negativity. Taking a quick shower, especially one that alternates cold and hot water, can help increase circulation and rid negative energy.

Start with a warm shower and then slowly turn the temperature of the water as cold as you can stand for 20 seconds. Then bring the temperature back up again. Alternate this cycle for 3−5 minutes to start until you can slowly start to tolerate longer durations. (more…)

February 6, 2013
How To Overcome Self-Doubt: 8 Tips to Boost Your Confidence

“Nobody can give you wiser advice than yourself.” ~Cicero

At one point or another, we all question whether or not we are doing enough, making enough money, or if we are going to be “successful” enough. I know this firsthand, as I’ve spent long periods of my young adult life in a persistent state of fear and self-doubt.

When I graduated from college, I worked sixty, seventy, even eighty hours a week in a corporate setting climbing the proverbial ladder. In my mind, I thought that was success, even though it wasn’t what I truly wanted for myself.

I held onto dead-end jobs, toxic relationships, and draining friendships because I thought that if I left them, I’d be a quitter.

I doubted myself to the point that I was making my decisions based on what others wanted of me, not what I wanted for myself. I was constantly struggling with confidence and always second-guessing myself.

What I’ve learned from my experiences is that if I don’t nip the self-limiting thoughts in the bud right away, this “woe is me” mindset can become debilitating.

I’ve discovered a few things that help with self-doubt and boost my confidence that may help you too:

1. Stop comparing your accomplishments to your friends’ and colleagues’ accomplishments.

I find that I doubt myself the most when I’m comparing what I’m doing with what other people are doing. When I compare my accomplishments to a colleague’s, I start feeling inadequate. Your colleague’s accomplishments are not a litmus test to grade your own success.

One key thing to remember when you find yourself in this mental pattern is that everyone is on his or her own journey.

I find that I am most successful in my personal and professional life when I am following what works for me and what makes me feel good, even if it is different from what someone I look up to is doing. (more…)

October 22, 2012
4 Simple Mantras to Help You Stay Positive and Happy

“The best place to find a helping hand is at the end of your own arm.” ~Swedish Proverb

Mantra, according to the dictionary:

Any sacred word or syllable used as an object of concentration and embodying some aspect of spiritual power.

Mantra, according to Sirena:

Things I say to myself to help me deal.

There are times we all go through that just straight up suck.

During these times, it can be hard to think about anything other than what’s going on. We can become so consumed in our own misery that we often overshadow any glimmer of hope.

And although these times can seem endless while we’re in them, it’s through these crappy times that we learn the most about ourselves and receive some of life’s greatest rewards.

I can only say this after going through some of my own crappy times. You know, experiencing little things like breaking up from an engagement, being unemployed, questioning my sexuality, severing several friendships, wiping through my entire savings, and accumulating way too much debt.

All within the same year.

Yikes.

Through my own experiences of hopelessness, confusion, and doubt, I’ve learned to establish a few simple, but very effective phrases to help me stay positive and to keep things in perspective.

So now, whenever things cross my path that may initially seem unbearable, or if I begin to doubt myself, I just remember and repeat some of the following mantras: (more…)

July 27, 2011