28 suggestions for making yourself feel better when things aren’t going so well

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We all have days when everything seems to go wrong. Stress mounts, frustrations pile up, and sometimes it’s just… too much. I call those days “POUET days”. A term that, I think, sums up the feeling pretty well. Wouldn’t you agree?

Whether it’s a long day at work or disagreements with loved ones, it’s essential to take a step back and offer ourselves a little tenderness. We call this Tender Loving Care (TLC). Taking care of ourselves doesn’t always mean grand gestures; often, it’s in the small daily actions that we find comfort.

Here are 28 simple suggestions to soothe the mind, recharge the body and nourish the soul. You’ll see, sometimes a little can go a long way!

And off we go!

To soothe the body: reconnect physically

  1. Take a hot bath or relaxing shower
    Water has the magical power to take our tensions with it. Just the feel of running water can soothe you. Add essential oils for even greater relaxation.
  2. Do 5 minutes of cardiac coherence
    Conscious breathing is a powerful tool. In just a few minutes, you’ll feel less stressed and more aligned. Try this cardiac coherence tutorial.
  3. Stretching
    Take a few minutes to move your body. Stretching helps release accumulated tension and improve blood circulation.
  4. Exercise
    Even 10 minutes is enough! Moving around helps relieve stress and stimulates the production of endorphins. Choose a physical activity you enjoy.
  5. Drink water
    Hydration is often overlooked, but it’s crucial. By drinking more water, you improve not only your physical, but also your mental fitness.
  6. Take a nap
    Taking 20 minutes to recharge your batteries can have a revitalizing effect and reset your mood.
  7. Anchoring exercise
    If possible, walk barefoot on the grass for a few minutes. Reconnecting with the earth can help stabilize and calm the mind.
  8. Wear comfortable clothes
    There’s nothing better than wearing something soft and pleasant to feel good about yourself. You deserve comfort!

To calm the mind: refocus on the essentials

  1. Writing your feelings
    Writing is a therapeutic act. Put your thoughts and feelings on paper to free them. There’s no need to have a plan; just let the words flow.
  2. Switch off your phone
    Take a break from social media and notifications. Digital disconnection allows your mind to rest, away from outside noise.
  3. Read a good book
    Immersing yourself in a story allows you to escape for a while and release tension. Sometimes one chapter is enough to change your mood.
  4. Try a new hobby
    Learning something new is a great way to take your mind off your worries and stimulate your creativity.
  5. Eliminate clutter in a small space
    Tidy up a corner of your office, kitchen or living room. Making space physically also helps to clear the mind.
  6. Write a list of gratitudes
    Acknowledging the beautiful things in your life, even the small ones, helps to focus on the positive. Writing down what you’re grateful for is a simple but transformative exercise.
  7. Watch a funny video or show
    Sometimes, all you need is a good laugh. A video that makes you smile or a light-hearted series can brighten up a gloomy day.
  8. Make someone happy
    Offering kindness to another person can lift your spirits. It’s a simple, yet gratifying act that spreads good feeling around you.

Feeding the soul: connecting with yourself and others

  1. Get fresh air and walk
    Walking in nature or simply walking around the neighborhood can change your perspective. Take a deep breath, observe and reconnect with your surroundings.
  2. Looking up at the sky
    Looking up at the sky helps us to put our worries into perspective and feel part of something bigger.
  3. Spending time with a pet
    Animals offer unconditional love and soothing comfort. Spending time with them is an inexhaustible source of happiness.
  4. Cooking something simple
    Make yourself a meal or snack that you enjoy. Cooking can be therapeutic, especially if you treat yourself to something sweet as a reward.
  5. Light a scented candle
    The comforting scent of a candle can transform the ambiance of your space and soothe your senses. Try relaxing scents like lavender or cedarwood.
  6. Put on some happy music
    Create or find a playlist that puts you in a good mood and let the music brighten up your day. Our Saturday MUSIKA playlist is here
  7. Dance like nobody’s watching
    Let go, move to the rhythm of the music and let the moment take you. It’s a great way to release endorphins and feel lighter.

Creating an atmosphere of well-being: cocooning and comforting

  1. Yoga or meditation
    A few minutes of yoga or meditation can restore your inner calm. It’s a gentle way to refocus.
  2. Wrap yourself up in a comforter
    Snuggling up in a warm blanket brings a sense of security and comfort. It’s a simple yet incredibly soothing gesture.
  3. Drink a hot beverage
    Hot beverages are comforting. Take a moment to enjoy a cup of tea, coffee or hot chocolate with full awareness.
  4. Intentional laughter
    Laughter is contagious and fills you with positive energy. Even intentionally, laughter activates systems in your body that improve mood and reduce stress. Try it out with a friend or join a laughter yoga session! MORAL BOOST is there for you too.
  5. Do some housework
    Clear the clutter from a small area. Just enough to give space to your brain, which will also clear the clutter.

Conclusion: Doing good, one small gesture at a time

There’s no right or wrong way to take care of yourself. Whether you choose one, two or all of the suggestions on this list, the important thing is to find what makes you feel good. Life is made up of ups and downs, and sometimes all it takes is a little help to get back on track.

And if all else fails, don’t forget the 29th suggestion: eat chocolate! 🍫Chocolate helps secrete endorphins and can be a comforting balm during difficult times. A small square of your favorite chocolate can do wonders!

Take care of yourself, and above all, live each moment with lightness and kindness. You deserve it!

Closing the door to the world to stay in our warm cocoon has its advantages.

It’s a welcome respite from the worries of the world!

Take care of yourself!

Laughter, joy and health

Linda

 

On the Rouuuuuuute!

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If you’re from Quebec, you probably know that I’m thinking of Pierre Flynn’s song.

I could just as easily sing “On the road again” in several versions, in fact. Willie Nelson or Bernard Lavillier.

Because with my work schedule at the moment, I’ve got a lot of bands on the road, and I’m back on the road again. Much to our delight.

And when I say take to the road, I mean it, because the trips I have to make range from 2 to 6 hours to get there. And, you guessed it, the same amount of time to get back!

Which means I spend a LOT of time sitting in my car – driving most of the time.

To keep me alert and attentive

In the past, I used to go to the library to borrow audio novels. I LOVE listening to stories.

The only hitch was that sometimes I became less focused on the road and felt myself getting drowsy. Some voices are so soft and calm that it had a “sleep-inducing” effect on me! And when you’re driving, the last thing you want is to fall asleep at the wheel. Either that or I didn’t want to get out of the car, too enthralled by the story! HAHAHA!

So…

I started listening to podcasts. Of all kinds. Both podcasts that taught me things and others that amused me and made me laugh (the latest being the excellent“Backstage at the Vinyl Cafe” by the late Stuart McLean, my #1 national treasure).

But then again, after a while, my attention sometimes wanes.

Except when they deal with more exciting subjects. Police investigations, for example. Or, for the past few months, my two favorite podcasts have been really inspiring stuff.“We regret to inform you – The rejection podcast” and“Under the Influence” with Terry O’Reilly.

And of course, I listen to mine! L’Élément JOIE and The JOY Element. Still. It’s always good to refresh my memory on all the inspiring conversations I’ve captured over the years!

Still, it can get a bit… sleepy at times.

So Linda, what are you doing? you might ask!

Well, I start laughing!

I surprise you, I know! HAHAHA!

But laughing works on several levels in my body and it both relaxes me and whips up my energy.

Does that seem contradictory to you?

Think about it for a moment.

When you laugh, your body activates – so all your body’s systems activate. By doing so, you increase the oxygen in your body AND IN YOUR BRAIN. More oxygen to the brain awakens my attention. I don’t have to laugh for long for the effect to work its magic. A few 30 seconds and that’s it. For a while. Until I need to laugh again!

However, if I’m in rush-hour traffic or in traffic jams (which works my patience muscles!), then laughing allows me to breathe more. And when I laugh, I breathe deeply. And deep breathing means, “Let’s calm our nerves! The nervous system takes a little break.

There are days, however, when I choose something else: SINGING!

Now I’ve got the whole shebang in my car!

I have several playlists set up for my moods. And the ones I listen to in the car are more often than not upbeat. Not only do I sing, I almost dance in my seat! HAHA! In any case. I certainly jiggle. And that, too, keeps me alert and in a good mood.

Are you trying any of my effective methods? Are you already doing it?

Let me know. I’m interested!

And off to new adventures!

Laughter, joy and health

Linda

Back to school

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September. Back to school. Back to work. The coming autumn.

If you’re a parent and your child (or children) have recently gone back to school, you might like this suggestion to help the whole family cope with these changes more healthily and serenely.

How was your first day back?

Remember when you went back to school in September? Brand new school supplies in your bag. Nice clean notebooks. Brand new pencils. And a sense of trepidation about what lay ahead. The unknown.

Was the teacher going to be nice? What about my classmates? Would I be able to learn the lessons? Would I have a lot of work to do?

What I remember is that with each new year, I set off with a mixture of excitement, apprehension, pleasure… and anxiety.

New class. New teacher. Would they like me? Would I like them?

Finding your place

I can’t say I was the most sociable child at school. At least, that’s not how I remember my early school years. I had friends, yes, but I was rather reserved and studious – although according to my report cards, I sometimes got lost in my daydreams! But I did very well. And that made me really proud!

It was only later that I realized the value of humor and laughter in making friends and getting out of situations! Around adolescence.

However, I remember very well that every time I went back to school, I didn’t breathe much!

And that’s where I have a suggestion for you!

BREATHE IN LAUGHTER!

I have a simple exercise to suggest, and you can do it even if you don’t have a child starting school!

Laugh at the vowels!

You don’t need to read the letters to do the exercise with me. Do it with (or without) your child. Just by looking at me. But DO IT!

Not only do the vowels emit vibrations that are different from one another, but you’ll also have..:

  • Breathed
  • Works your diaphragm, massaging your internal organs
  • Help your nervous system to calm down
  • Oxygenate your body and YOUR BRAIN

Want more ideas for effective exercises to do with (or without) your child? There are many here , and you can also subscribe to the Laughter Yoga School YouTube channel.

Ready for a smooth, serene back-to-school?

You know what to do!

Laughter, joy and health

Linda

Is it true that we laugh less as we get older?

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Well, it seems so. It’s true that we laugh less as we get older.

I put the question to artificial intelligence…

Here’s what the robot replied

Yes, the aging process can influence our tendency to laugh less frequently and less spontaneously. This can be due to a number of physiological, psychological and social factors. Here are some possible reasons why some people stop laughing as much as they age:

  1. Physiological changes: With age, certain parts of the brain and nervous system responsible for regulating emotions and laughter can undergo changes. In addition, health problems such as neurological disorders or medical conditions can impair the ability to express emotions, including laughter.
  2. Fewer opportunities to laugh: Older people may find themselves in different social environments, with fewer social interactions or fewer opportunities to laugh. Interactions with friends, peers and family members may diminish, limiting opportunities for laughter.
  3. Psychological factors: Aging can be associated with psychological challenges such as the loss of loved ones, loneliness, depression and anxiety. These factors can have an impact on emotional well-being and the propensity to laugh. Older people may also perceive that expressive laughter is less socially acceptable.
  4. Social inhibitions: Cultural and social norms can influence the way older people behave in public. Some people may feel less comfortable laughing loudly in public, fearing attention or judgment.
  5. Reduced mobility: Mobility problems associated with aging can limit physical activity and social interaction. Fewer activities and social engagements can mean fewer opportunities for laughter.
  6. Loss of enthusiasm: With the accumulation of experiences and responsibilities, some people may lose some of their enthusiasm and curiosity for life. This can affect their ability to express positive emotions, including laughter.
  7. Role of the media: The media and stereotypical images of aging can influence older people’s perception of their own behavior. If the media don’t show older people laughing and having fun, this can contribute to the idea that laughter belongs more to youth.

It’s important to note that these factors don’t apply to everyone in the same way. Each individual is unique and may feel the impact of aging on their behavior and emotions differently. Encouraging a culture of joy and laughter, and incorporating activities such as laughter yoga, can help maintain a positive frame of mind and cultivate laughter at any age.

Do you see what I see?

The robot recommends making laughter yoga part of your lifestyle!

My recommendations

So here are the recommendations of the resident expert (me!).

  1. Work out! Train your facial muscles to smile every day. Laugh softly when you wake up. Even
    a little giggle will do the trick!
  2. Find a social club and get out! Can’t make it right now? Find a group to laugh online every day!
  3. Develop your expertise in silent laughter! But laugh energetically without noise!
  4. Join a laughter club. And if that’s not possible, tell people who look at you “sideways” because you’re laughing out loud that you MUST laugh harder because your doctor has recommended it for your digestion!
  5. Are you sitting down? It’s easy to practice laughter yoga exercises in this position.
  6. Repeat after me: It’s SUPER! It’s SUPER! YES!!! by raising your arms! and say it several times a day. And why not add HO HO HAHAHA!
  7. Don’t feel liketurning off your TV to sing, make funny faces at your reflection in the mirror or play more often? Do it and let yourself be mischievous again for a few moments! Or listen to some soothing music.

I’m committed to training so I never lose my infectious laugh!

What about you? Are you doing it with me too? Let’s make beautiful old people who laugh every day!

Laughter, joy and health

Linda

 

If I had known what I know now

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We often hear this phrase. If I had known what I know now…

I confess, when I realized the impact of stress on the brain and how it absolutely cannot work in the same way at that moment, I thought “this explains it”! If I had known what I know now, I would certainly have taken steps to relax before my exams at school (from high school to university)!

“Stress eventually becomes harmful. Over time, high cortisol levels degrade the brain and other body systems. This kind of brain damage is associated with a number of health problems, including depressive and anxiety disorders, as well as memory loss and dementia.” Let’s talk science

Imagine this scene.

You’re in a large auditorium – at the theater or elsewhere – and suddenly the power goes out. What happens?

The lights go out and those that come on are just the little beacons to indicate emergency exits.

In a way, this is the same phenomenon that occurs in the brain when we’re under stress. The lights go out – the circuits that aren’t ESSENTIAL to our survival shut down – and all that’s left are tiny spotlights that shine dimly to show us which way to go.

What are “non-essential” circuits?

Just think about it. Patience, communication, concentration, a sense of humor… and that’s what will keep me alive. Nervous reflexes, more adrenalin, faster heartbeat, shorter breathing, etc.

Had I known…

I’m sure I’m not the only one to have stood in front of my exam paper and been left completely blank by questions I knew the answers to the night before! When I got to the exam room, I now realize that I was developing a higher level of stress. Hello closed circuits! Impossible to remember anything! My brain didn’t work in the same way at all!

Why am I telling you all this?

Because everyone in exam time (children and adults alike) risks experiencing this “radio silence” if they let themselves be overwhelmed by stress! The circuits won’t work as well BECAUSE OF STRESS!

Once you’re aware of the impact stress has on brain function and know the quickest way to zap stress effectively, you can change things!

You know what medium I’m talking about, don’t you? HAHAHA! YES!!! LAUGH!

So my little 5-cent tip* is to take a few minutes before entering the exam room to breathe slowly and LAUGH. For at least 3 minutes! Laugh and breathe. It’s the best way to calm your nervous system, center yourself and reset your circuits before the stressful activity.

I say it sometimes. If I had known what I know now, I might be a dentist right now! HAHAHAHAHA!

Here’s a little gift to help you.

Laughter, joy and health

Linda

*Do you know Charlie Brown? How about Lucy’s consultation counter where she charges 5 cents for her advice? See? hihihi!

Do you have a healthy lifestyle?

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Big question. Is a healthy lifestyle important to you?

Is your answer yes?

  • You brush your teeth after every meal (or at least twice a day!).
  • You eat well.
  • You drink water.
  • You wash yourself.
  • You sleep 7 hours a night (when everything’s going well!).
  • You exercise a few times a week (even if it’s walking, it counts).
  • You take some time off.
  • You see friends.
  • You’re taking a vacation.
  • You laugh heartily for several minutes a day.

Did you say YES to all of these? Did you say NO to one or more? Then there’s something seriously missing from your healthy lifestyle. And I’m willing to bet that what’s missing is LAUGHTER!

Am I wrong?

When you know all the benefits of a good, energetic laugh (the kind that makes your belly move and sounds good), you wonder why we don’t allow ourselves to do it assiduously and daily!

Why aren’t we laughing more?

Because we adults are in our heads! And our heads are full of worries, responsibilities, performance ideas and so on. And when the head is full of “serious, important things”, there’s no room for a sense of humor.

That’s why I love laughter yoga so much. Because it allows me to maintain a healthy lifestyle and laugh at will even when my grown-up brain is busy dealing with grown-up problems!!! HAHAHA!

An experience

Would you like to experiment with me?

I suggest you do the exercise in this one-minute video with me. Just one minute of your time.

And let me know if you succeed – but to succeed, you have to WANT to laugh!

Let me know how you feel AFTERwards.

Come on. Just a minute. Here we go!

Laughter, joy and health

Linda

 

Does burnout sound familiar?

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Does burnout sound familiar? Having found myself on the verge of burnout a few years ago, I know what I’m talking about!

Many factors lead to burnout, but long-term, permanent stress is certainly the main culprit.

During the pandemic, cases of burnout increased, partly due to people working longer hours while working from home, and being even more stressed than normal. At my conferences these days, I even suggest that participants give themselves a bonus point for the level of stress they feel.

So what can you do to avoid burnout?

One of the simplest and easiest things to do is to take more breaks.

Not only will this improve your mental health and reduce the risk of burnout, it will also improve your productivity. Ultimately, you’ll get more done, because regular breaks will improve your concentration. This means you’ll be able to work fewer hours, helping to further prevent burnout.

A study by Owl Labs in 2020 showed that people working from home worked an average of 26 hours more per month, or almost an extra day per week. 26 MORE hours!!!

Even though working from home has many advantages, it does something strange to our way of thinking. We feel guilty taking breaks when we think we should be working. So we often don’t, and just get on with it.

Unfortunately, not taking breaks doesn’t save you time in the long run. On the contrary, your productivity decreases as your brain becomes exhausted, causing you to slow down, lose concentration and make more and more mistakes.

The good news is that your breaks don’t have to be long to be beneficial. A few minutes’ break can make a huge difference to your state of mind and your ability to concentrate for longer.

Overall, you’ll need a good mix of longer and shorter breaks for optimum benefit. This includes a proper lunch break, a good night’s rest with a relaxing evening, weekends and vacations to completely unplug and recharge.

How to make the most of your breaks

  • Write down your breaks in your diary. Set alarms so that you don’t “go straight through”. That way, you’ll be more likely to stick to them. Write down what you’re going to do during your break, for example, go for a walk or read a book, or join a laughter group on URGENCE RIRE for energizing and relaxing 10-15 minute breaks. Your brain will be oxygenated, you’ll feel more relaxed and continue your work with smiling energy.
  • Choose an activity that takes you away from your work. Don’t use it to check e-mail or social media. No. Do something else. Like LAUGH!

Most people can’t concentrate for more than 90 minutes at a time, which is how often you’ll need a mini-break. You’ll notice that you need a break when your mind starts to wander, you begin to procrastinate or you make more mistakes.

Wouldn’t you keep driving your car if the engine started to overheat?

HA! You’d take a break to let it cool off. Don’t treat your body any worse than you would your car!

Jaw clenching? Time to relax a little!

To receive the latest news and inspirations, sign up for the Laughter Yoga School newsletter.

You’ll have ammunition to inspire you to smile and take care of yourself!

Laughter, joy and health

Linda

p.s. To consult the 2022 results

Ending the day on a positive note

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I don’t know about you, but I really like to end my work day on a positive note. I thought I’d share with you what I do to give you some ideas!

Here’s what I’m putting on the menu.

  1. Ending the day with a quick phone call to check in on someone – a customer, a colleague, a friend – just to say I’m thinking of them. It always makes them smile, and it’s good for both of us.
  2. Send an e-mail that says “Thank you” to someone. It’s a ritual that feels good.
  3. Taking the last 10 minutes to tackle a task we’ve been putting off is like taking that first bite of elephant before the next day. And elephants are eaten one bite at a time, as you well know!
  4. Tidy up your work surface to find a welcoming space the next morning.
  5. Completing one last task on your to-do list will give you a sense of accomplishment.
  6. Write down things to do the next day. It’s a great way to clear your mind and help you concentrate better the next day.
  7. Meditate for a few minutes. There are many applications that can help. Yes, it takes a bit of practice, but the benefits are enormous in terms of stress reduction. Don’t feel like meditating? Then take a series of breaths (cardiac coherence), smiling broadly.
  8. Research shows that simply performing the same ritual at the end of the working day became a way of closing up store and moving on. Turning off the lights, tidying up the desk…
  9. Take a moment to think about what went well, noting 3 things we’re grateful for, the small successes. The worse the day has gone, the more important this ritual is!
  10. Do something fun, dance, raise your arms to the sky and say “WOOHOO! The day is over”.

And what about you? What do you do to take a break between work and home? Especially now, when many people are telecommuting. It’s harder to “let go of work” while you’re on the way home – commuting time often sucks! It only takes a moment to switch from office space to family space. This makes it all the more important to plan the smiling transition between the two.

Have a nice evening!

Laughter, joy and health

Linda

How about a hug to reduce your anxiety?

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Yes! How about a self-treatment to reduce anxiety?

Most of us suffer from anxiety from time to time. At least, we suffer from high levels of stress. Experts agree that chronic stress causes many problems, including insomnia, depression, exhaustion… and very serious illnesses.

And right now, when our whole world seems to be falling apart, when our usual landmarks have disappeared, hello STRESS AND ANXIETY! For many, the sense of security we once felt may be gone.

However, there are some simple, practical exercises that have been around for a long time that can help reduce or even eliminate this anxiety.

I’ve discovered an exercise that can be practised at any time when anxiety strikes. It is also suggested as a daily practice to help increase our inner security on a daily basis. It not only helps us feel grounded, but also more balanced physically, mentally and emotionally.

It’s a“self-cuddling” exercise derived from a technique developed by trauma and stress expert Dr. Peter Levine. I’ve made a video here to demonstrate how it works. Click on the link to do it with me.

How to exercise self-care

Before starting the exercise, I’d like you to think of your body as a container, not just for your physical organs and systems, but also for your emotions. It’s all in our bodies. Keep in mind that if you feel anxious, it’s because your “system” doesn’t feel safe. So we aim to maintain feelings of security within ourselves through“self-cuddling“. In this way, we dominate overflowing emotions such as anxiety.

You can do the exercise standing up or sitting down.

  • Place your right hand under your left arm, just under the armpit.
  • Then place your left hand on your right shoulder.
  • Feel the loving embrace you give each other.
  • Inhale slowly to the count of four and exhale to the count of seven.
  • Note the sensations in your body.
  • How are you feeling?

You can continue to breathe slowly and deeply, or normally. Stay in this position for as long as you need, until you feel calm and more relaxed. This may take 30 seconds or several minutes. The idea is to stay present to our sensations and emotions. Without judging them.

You pay attention, you breathe, you relax and you give yourself a big dose of love. All this helps calm your nervous system.

It’s another great technique that works very gently. A self-cuddle to reduce anxiety!

Well, of course, laughter also works little miracles in the body! You don’t have to convince me of this, and if you haven’t already experienced it, I invite you to laugh intentionally and energetically for two or three minutes. Then watch your body and mind calm down. Need a little boost? Do the exercises with me here

So the next time you feel the anxiety creeping up on you, when your stress level is too high, give yourself a nice loving hug… and laugh!

It really works!

Laughter, joy and health

Linda