Literally, everyone has one of those days. We all occasionally have days where we may wake up on the wrong side of the bed or start the day off on the wrong foot. Bad moods happen. There are, however, tried and true techniques we can all use to help cheer ourselves up when we aren’t in a great mood.  Here are some tips you can practice to help put a smile back on your face.


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Smiling apples


Tips to put yourself in a better mood

  1. Feel it to heal it.  Science says that if you allow yourself to feel an emotion it will last just 90 seconds and then you will be onto something else.
  2. Observe things.  Become a witness to what you sense using your 5 senses.  You’ll go beyond reaction to response mode.
  3. Rock your body.  Do some jumping jacks. Run up or down the stairs.  Walk around the block. Do something to get your body moving and the mind will follow.
  4. Clear the slate. Meditate by walking, breathing, mindfulness, whatever strategy makes sense to you.
  5. Gather your hall of champions.  List the people in your life who lift you up and help you carry on.  Then mentally imagine them in front of you having a heart to heart with you about the topic on your mind or reach out by phone and have a good talk.
  6. Say thank you.  Make a gratitude list of 10 things you are grateful for. The part of the brain that handles gratitude is different from the part that handles worry so you are flexing new muscles!
  7. Have some images on hand that inspire you?  Images can have an instant, powerful effect on our subconscious.  What images boost you up?  What images invoke awe in you?


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Positive affirmation


Activities to bring a smile to your face

Still in a funk? Here are some additional activities that will help turn that frown upside down

  1. Pay a visit to mother nature
    Spending time outdoors is pretty much free therapy taken advantage of by millions of people worldwide.
  2. Go for a walk
    When you feel yourself in a panic, take a break and go for a walk outside. Walking not only does the body good, it also helps mental health, according to doctors.
  3. Soak in a warm bath
    Create your own at-home remedy by relaxing in a hot bath. A quick soak is all you’ll need. Try adding a little lavender essential oil or lavender infused salts to help you relax.
  4. Get some sunshine
    If you’re feeling down, you might not be getting enough sunshine and Vitamin D. In fact, researchers are finding a link between lack of sun exposure and depression. Take advantage of the sunshine when it’s out.
  5. Surround yourself with positive people
    Negativity is infectious.  So too are the positive vibrations from happy people.
  6. Do something creative
    Studies show the connection between art and healing to restore emotional balance. Painting, writing, drawing, coloring — creative activities such as these provide a positive outlet for releasing emotional distress.
  7. Phone a friend
    If you find yourself in a negative thought loop, it can help to get out of your head and speak to true friends or to a relative who cares. Even just having someone listen to what’s on your mind alleviates stress.
  8. Spend time gardening
    Nurturing plants has major benefits for your mind, body, and soul. Start small with an herb garden in your kitchen, or plant an outdoor garden.
  9. Do something nice for someone else
    Karma. Doing good things for someone else makes you feel good, too. Buy a stranger a coffee. Donate to a charity. Cook dinner for a friend. Kind gestures such as these lead to greater happiness.
  10. Exercise
    Physical activity not only benefits physical health. Regular exercise also relieves stress and boosts your overall mood. Find an activity that you enjoy whether it is yoga, swimming, jogging, hiking, or a combination of them all.
  11. Catch some Zzzzzzzz’s
    Sleep deprivation will negatively impact your mood. If all been a little cranky from time to time when we needed a nap.
  12. Drink more water
    The brain is very sensitive to dehydration, and lack of water can cause drops in mood. If you find yourself feeling down, make sure you drink enough water. Doctors recommend at least eight eight-ounce glasses of water each day.
  13. Grab a snack
    Have you ever heard of someone being “hangry” or angry because they are hungry? It is important to pay attention to your body’s cues, so eat when your stomach starts growling at you.

About PLAN

We are a private, nonprofit organization dedicated to future care planning for disabled adults due to mental illness. Incorporated in 1999, PLAN was formed by a group of families with disabled family members — mostly sons and daughters — concerned about who would care for their disabled dependents when they were no longer able to do so themselves.

PLAN of Central Ohio offers an activities program where clients can form friendships, practice social skills and just have fun. We meet two times a month, transporting clients to and from each activity. Our case manager/client ratio is approximately 1 to 5 to provide a safe, supervised outing. Our program includes casual dinners at inexpensive restaurants, outings to movies and trips to local places of interest.  We have been able to continue our activities program in a safe, socially-distanced way, despite the COVID-19 epidemic.  We also offer Zoom-based activities to meet the needs of those who do not wish to be out and about in these unprecedented times.




Frequently Asked Questions


How long have you been around?

We were formed in 1999 by a group of families with disabled family members.

What is your mission?

PLAN of Central Ohio’s mission is to provide enhanced quality of life for individuals with mental illness.

What do your services consist of?

We provide a once weekly lunch club that is socially distanced and in person.  We also provide Zoom care coordination to address concerns that arise in individuals and their care as well as concierge support as needed should an individual need groceries or assistance with daily activities or crisis navigation.  Additionally, we provide zoom classes monthly in the form of yoga, movement, music appreciation, and fun facts to encourage socialization. We provide supplemental care coordination when individual needs “fall through the safety net” and support to families who are experiencing caregiver burnout.

What is Zoom care coordination?

When an individual needs someone to talk to in a time of need they can access our care coordinators via phone or Zoom. Talks can range from simple process sessions designed to address current stressors and concerns to support needs during times of crisis. We have transported clients for emergency psychiatric evaluation.  We deliver groceries and help with pet care.  We deliver meals from restaurants so that our client’s needs during COVID-19 are respected.

What is private pay mental health home care

The services we provide could easily fall under this umbrella and are designed for individuals who do not meet Medicaid criteria for case management services.

How do you get your referrals?

We get referrals from attorney who work as conservators for disabled individuals as well as family and friends who are interested in additional support for their loved one.

How do you address caregiver burnout?

We hold annual caregiver support workshops for caregivers of disabled adults.  These workshops offer a great deal of education on mental health first aid and burnout.  We offer a safe forum for caregivers to discuss their concerns and receive supportive feedback from others navigating the same issues.

What does a typical Plan client look like?

Our clients come from families who are seeking additional support in the form of structured activities to improve quality of life in the individual.

Who can become a member? 

Families, friends, potential and active clients who would like to access our services.

What is included in membership? 

There is an annual fee that allows individuals and their supports access to our programming.  To participate in lunch club and receive care coordination services there is an additional fee of $30.00 per hour plus mileage.

What are you doing to address COVID-19 in terms of your programming?

We are committed to ensuring that our activities are safe and socially distanced when meeting in person and provide the bulk of our content via Zoom to make sure that the needs of our clients and staff are respected.