LPT Request: Regulating emotions with tight schedule?

Submitted by Vegetable_Front_1838 t3_125pvh5 in LifeProTips

I work 9-6 Mon-Fri at a desk job. My weekend consists of doing activities with my gf and usually on weekdays after work I don't have energy or motivation. I've been going to counselling and my counsellor recommends that I find a way to regulate any built up negative emotions or frustrations. I think is a great idea and makes a lot of sense.

Wondering if anyone has any suggestions or activities they have taken up with also a busy schedule? I love walking but again, the motivation and energy levels are pretty low.

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cutie-pebbles t1_je5imdr wrote

When I don't have energy, I just write, but I've always loved writing stories and journaling since I was little. Pen and paper is easy for me to grab and take with me. I word vomit all over my notebook and writing helps slow down my throughts too. I also just talk to myself. I think sometimes we spend too much time listening to our minds, but not enough time actually talking to ourselves. Be your own best friend :)

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dazerlong t1_je66w5l wrote

Therapist here: Mindfulness practice is truly the best bang for your buck in terms of time/effort spent to help with mood regulation.

That and learning specific distress tolerance skills taught through something like dialetical behavior therapy.

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Vegetable_Front_1838 OP t1_je6pw8c wrote

Could you elaborate on what mindfulness practice and what it is? also dialectical behaviour therapy. Appreciate the response :)

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dazerlong t1_je6zjjh wrote

Mindfulness would be a little difficult to go into in a comment, but the one sentence answer is:

Mindfulness is spending time focused on beinf in the present, utilizing an attitude of nonjudgement and curiosity to experience reality as it is. Mindfulness practice is specific exercises focused on being mindful and creating a mindful state.

DBT is a framework for therapists that help individuals with a wide range of emotional and relational difficulties by combining principles of mindfulness with cognitive behavioral therapy principles. Lots of good videos, articles, etc. out there.

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sea-bitch t1_je5dng2 wrote

Have you tried knitting or crochet?

It’s small, portable and as engaging or monotonous as you need it to be. If you use public transport to commute instead of spending time on social media you can knit/crochet it has so many benefits. you’re disengaging from a screen/computer (if that’s what you do for work/reduces chances of you checking work emails etc), the repetitive motion is soothing and you have something physical to show for the time on the commute.

You don’t even need to make “things” some people make clothes/hats/socks and gift or wear them. Some people just enjoy the process and can stitch up an entire ball of yarn, unwind it back into a ball and just start again.

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rotating_pebble t1_je64ocd wrote

I was feeling like this but since really putting my all into resistance training, my whole life has improved. My mental wellbeing, physical wellbeing, sleep, appetite, mood. Literally everything. If you say you have low energy levels, resistance training can seem like a lot at first but it makes you feel like you have a lot more energy. It's very therapeutic to just spend time on your own working on doing something for yourself with obvious positive benefits like that. I really couldn't recommend it more, you just have to take 40minutes-1hr out of your day, everyone can afford this and it's worth it.

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Vegetable_Front_1838 OP t1_je6q68o wrote

This is something I have been definitely thinking of! I'll try and break the barrier of actually starting it so that I can feel the motivation increase as a result of doing it. Thanks!

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rotating_pebble t1_je70o9l wrote

For me it's really one of the only things that consistently gets me out of my own head and makes you feel happier and more confident etc. It also got me to buy various supplements like vitamin D that can be helpful for poor mood. Having what is effectively self care as a hobby you enjoy is great for your wellbeing

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keepthetips t1_je57i10 wrote

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flyeyes420 t1_je5ce4y wrote

I just joined an axe throwing league for this reason. Gets me out of the house for a few hours one night a week and I get to kill wood boards. I ended up meeting some really nice people. Going to start a new season soon and I am looking forward too it.

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Vegetable_Front_1838 OP t1_je6qptu wrote

Sounds fun, I've never heard of axe throwing as a hobby especially where I am from (Ireland). I appreciate the response

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KaNGkyebin t1_je6da0m wrote

The best thing you can do is go for a walk after work. Don’t need to run, doesn’t need to be for very long, but get outside and stop sitting down.

Multitude of benefits but the biggest for me include that set cool down time from the workday and mood improvement.

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Vegetable_Front_1838 OP t1_je6qi0n wrote

Yeah I used to really enjoy walking and will try to get back into it! Do you listen to music while you walk or is no music better for the brain to process thoughts? Thank you

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enlitenme t1_je6kohh wrote

Even though I don't want to do it, walking, yoga and weight lifting are slowly changing my life. Walking allows me time to process thoughts. Yoga stretches out those desk job muscles. Weights are a dopamine hit I always feel better for afterwards. My walk is 30-90 minutes, yoga 20-20, and weights 30-45. I choose based on my mood and time.

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Vegetable_Front_1838 OP t1_je6qlw2 wrote

I've heard a lot about Yoga benefits so I'll def try that out! Any beginner material you could recommend? Thanks also :)

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enlitenme t1_je7owfj wrote

yoga with adrienne on youtube! Any of her 30 day challenges start out slowly and progress, even if you take longer than 30 days to do them all.

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szeis4cookie t1_je6lxnz wrote

What's your commute look like? Could you potentially bike to work, or commute in a way that would allow you the time for mindfulness exercises?

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Vegetable_Front_1838 OP t1_je6pp3z wrote

Work from home actually, so usually wake up around 8am. The shower, have tea/coffee etc and allow myself to wake up (as I'm not a morning person) then start work at 9. Finish at 6pm.

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szeis4cookie t1_je6qm08 wrote

Okay, great, so it sounds like there's a little bit of flexibility. I'd try to build time in the calendar for walking - whether that's at morning/evening "commute" time, or by blocking some time off on the calendar (I know, I know, way easier said than done). It took me a long time WFH before I started blocking off my calendar for things like lunch, but you're entitled to that break during the day, so you should take it.

Maybe try something like an under-desk bicycle or a treadmill desk to try and build a little bit of physical activity into the day - I find myself on meetings every once in a while where I'm just listening in or with my team who knows me well, and I pull my bike trainer up to my desk and ride on Zwift during the meeting.

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Vegetable_Front_1838 OP t1_je6r645 wrote

Appreciate it! I don't think doing exercise WHILE working for me would be ideal as I still live with family and may be noisy, plus not the best at multitasking lol. But I will definitely try make more time for walking, perhaps I should try to wake up earlier in the mornings and get a walk in before I start my day.

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EricaJ79 t1_je5qs0k wrote

Get a punching bag for at home. We got an indoor exercise bike recently…it’s a cool way to get active relieve stress. When you exercise it releases feel good chemicals in your brain.

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