$\"cloud$ <\/a>

Everyone has those little things that tick them off and trigger a bad mood.<\/p><\/div>\n

Those in police psychology<\/span> must learn about the BFD<\/strong>. The cops used to use that acronym regularly.\u00a0 Bad F\u2014ing Day.\u00a0 I am not sure what the \u201cF\u201d means in the acronym, but I don\u2019t think it is too nice. (Let\u2019s not have a bunch of you writing in to tell me). Everyone has bad days. Some bad days are considerably worse than others and you can pinpoint exactly what happened that made you feel this way. Some days may just feel strange or off<\/em>, but you\u2019re not necessarily sure why. Perhaps you had a bad dream that is just too far down in your subconscious that you cannot remember it; or maybe you slept in a strange position that made your back or neck cramp. Maybe you got into an argument before bed and even though you made up, you\u2019re still upset about it. Or it could be as simple as you\u2019re too hot, or too cold, or too hungry, or there\u2019s a bad smell in your house that you can\u2019t really identify. The possibilities are endless\u2014unfortunately. And the BFD can cause a lot of undue police stress<\/span>.\u00a0<\/span><\/p>\n

Getting Worse<\/h2>\n $\"error$ <\/a>
In police psychology, we often find ourselves dealing with individuals who are constantly in a bad mood.<\/p><\/div>\n
Or, if you make it through the morning wake-up feeling good, random events<\/a> can turn a good day into a bad day. You\u2019ll say the gods are conspiring against you, or you are the proverbial cat to kick because the boss is frustrated about something.\u00a0 Like mosquitoes after a sudden downpour on a sunny day, they can strike silently and unexpectedly.\u00a0 No one is safe, whether you\u2019re a student, a businessman, a parent, or working in police psychology<\/strong>. We all know that feeling of dread in the pit of your stomach. But we all need to face the world at some point regardless of what it brings to us, and if we face the world with a negative attitude, with the bad mood that accompanies us throughout the day, we will have a much harder time working efficiently. This bad mood may not just affect our work performance; if we are rude and grumpy throughout the day, you can bet your co-workers, clients, friends, and even family will want very little to do with you.<\/span><\/p>\n
\u00a0The main problem with waking up in a bad mood is it tends to follow you throughout the day, like an obnoxious gnat swarming around your head, or a shadow that refuses to get lost.\u00a0 And, if waking up in a bad mood has an impact on the rest of our day, then the trick is to shake off those negative feelings as soon as possible.\u00a0 In other words, the best thing to do when you wake up in a bad mood is to change your mood.\u00a0 I know, I know\u2026that\u2019s easier said then done.\u00a0 When you feel like there\u2019s a black cloud floating on top of you, it can seem very difficult, maybe even impossible, to snap your fingers and make the sun shine.<\/span><\/p>\n
\u00a0Elevator Story<\/h2>\n
I remember a story told to us in graduate school as a lead in for rational emotive therapy. It starts in an elevator that goes up 30 flights. You rush to get the elevator and are the last person in. You are crammed in, face on the opening, and can\u2019t turn or see in any direction.\u00a0\u00a0 The elevator is broken and it \u201cdings\u201d at each floor but the doors do not open. You can\u2019t reach the buttons to get out. You are stuck. The elevator goes up to the second floor, and you hear the ding. Then you get about a two inch round, cylindrical object hit you right in middle of the back.\u00a0 You don\u2019t think anything of it.\u00a0 Next floor get the ding, a round object clips you right in the middle of the back.\u00a0 You squirm to get out.\u00a0 Same thing happens for ten floors.\u00a0 You are angry.\u00a0 You reach for the controls but can\u2019t get to them.\u00a0 You yell but the music and the crowd negates your sound. Eleventh floor same ding, same poke in the back.\u00a0 Twelfth floor \u2013 ding, poke.\u00a0 By twenty five floors you are fuming.\u00a0 You can\u2019t wait to get out and rip someone\u2019s head off. You got a black and blue mark expanding from the one inch to the entire back.\u00a0 You are raging.\u00a0 Finally the moment comes. Thirtieth floor. The door open, you have a combination of rage and happiness cause you are getting to fulfill your destiny.\u00a0 People start piling out of the elevator. You have your attack planned.\u00a0 Then you see a little old blind lady in the back of the elevator trying to search for the door being open with her cane.\u00a0 She almost falls forward as she reaches.\u00a0 She creeps forward.\u00a0 Are you still enraged?\u00a0 Her cane falls between the gap of the elevator and the floor.\u00a0 Are you still wanting to beat her up or has your emotion changed instantaneously?<\/span><\/p>\n
\u00a0We need to implement our own techniques and strategies to banish the bad mood, and they can happen in an instant.\u00a0 Bad moods can disappear as quickly and as unsuspecting as they appear with just a little cognitive work. \u00a0And it\u2019s a good thing I\u2019m here to tell you about some of the tricks I use in police psychology<\/em>. Try the techniques below to help banish your bad mood.<\/span><\/p>\n
$\"Police$ <\/a>3 Steps for Banishing the Bad Mood<\/h3>\n
\n
Beat Yourself Up with Positive. <\/strong>Bombard yourself with positive information. Read Norman Vincent Peale, or Dale Carnegie, or Gary Aumiller (ohhh, that\u2019s me). Focus all your attention and energy on the positive information into your system. \u00a0 YouTube is great for that.\u00a0 Get yourself positive. Throw compliments around like confetti at a ticker tape parade. Reduce the negative in everyday things.\u00a0 Brushing your teeth isn\u2019t so bad, eating breakfast isn\u2019t so bad, working on this article<\/a> for your boss or teacher isn\u2019t so bad.\u00a0 Look at every moment as a self-contained event or activity, and focus all your effort on making yourself smile<\/a>. When talking to someone, make extra eye contact with them, devote your full attention to what they are saying, and compliment them.\u00a0 When walking down the street, enjoy the breeze outside, the sunshine on your face.\u00a0 Don\u2019t let yourself get distracted by past events.<\/span><\/li>\n
Find Something that Brings Good Memories. <\/strong>Everyone has some smells that transport him or her back to a certain moment in time, like freshly baked cookies at your grandmother\u2019s house, or a perfume that you wore on a really fun date.\u00a0 Use those scents to bring up good memories. Listen to a song that makes you happy, treat yourself to a snack or lunch that you know you enjoy, focus on the simple things that make you happy<\/a>.\u00a0 If you find these simple things that bring up good memories for you to savor, there won\u2019t be any room in your mind for the bad thoughts to intrude.<\/span><\/li>\n
Plan Something in the Future. <\/strong>If you\u2019re in a bad mood or experiencing a lot of stress (police stress<\/em> or otherwise), one way to get out of that slump is to plan something exciting to do in the future. Plan a trip, a date, an adventure, or even a walk to your favorite spot, and hold onto that excitement and expectation<\/a> throughout the day. If you do something spontaneous you enjoy it for the amount of time you did it, if you plan it in the future you enjoy it for the planning, the waiting, and the event. This goal-oriented attitude, can do wonders to banishing your bad mood.<\/span><\/li>\n<\/ol>\n
\u00a0<\/strong><\/span><\/p>\n
Using these steps, you can begin to change the bad mood you woke up with into a good mood. A BFD into a GFD. This will help you perform better and more efficiently at work or school, help you have a much better day, and help you smile.<\/a><\/span><\/p>\n
Gary S. Aumiller, Ph.D. ABPP<\/span><\/em><\/p>\n
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\n<\/span><\/em><\/p>\n
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***\u00a0For books by Dr. Gary S. Aumiller got to* http:\/\/www.myherodad.com<\/a> or http:\/\/www.myheromom.com<\/a><\/span><\/em><\/p>\n
Join me on Facebook or Linkedin (see sidebar).<\/span><\/em><\/p>\n
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*\u00a0<\/span><\/p>\n<\/body>","protected":false},"excerpt":{"rendered":"***
The Police Psychologist and the BFD \u00a0 Those in police psychology must learn about the BFD. The cops used to use that acronym regularly.\u00a0 Bad F\u2014ing Day.\u00a0 I am not sure what the \u201cF\u201d means in the acronym, but I don\u2019t think it is too nice. (Let\u2019s not have a bunch of you writing in […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17165629],"tags":[17168800,17168797,17168831],"class_list":["post-516","post","type-post","status-publish","format-standard","hentry","category-emotions","tag-mental-health","tag-police-psychology","tag-police-stress"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack-related-posts":[{"id":816,"url":"https:\/\/policepsychologyblog.com\/?p=816","url_meta":{"origin":516,"position":0},"title":"Police Psychology | Emotional Labor in the Workplace","author":"Gary Aumiller","date":"October 29, 2015","format":false,"excerpt":"Police Psychology | Emotional Labor in the Workplace \u00a0 Police psychology has to deal very often with an ultimate question: does the person really like being a police officer?\u00a0\u00a0 For the most part the answer is \u201cyes\u2026but\u201d with the \u201cbut\u201d usually being something about a boss. Everyone likes to complain\u2026","rel":"","context":"In "Rank and Leadership"","block_context":{"text":"Rank and Leadership","link":"https:\/\/policepsychologyblog.com\/?cat=17168887"},"img":{"alt_text":"Police psychology: frustrated girl","src":"https:\/\/i0.wp.com\/policepsychologyblog.com\/wp-content\/uploads\/2015\/06\/Frustrated-girl-300x200.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6229,"url":"https:\/\/policepsychologyblog.com\/?p=6229","url_meta":{"origin":516,"position":1},"title":"Police Psychology Interview: Intelligence and Counterintelligence","author":"Gary Aumiller","date":"July 12, 2017","format":false,"excerpt":"Police Psychology Interview: \u00a0Intelligence and Counterintelligence with James Turner, Ph.D. \u00a0 Some of the earliest use of psychology in operational policing\u00a0was by the military. \u00a0I remember reading stories of how B. F. Skinner invented a pigeon-controlled missile which were much more accurate than the guidance systems available at the time.\u00a0\u2026","rel":"","context":"In "Public Information Bureau"","block_context":{"text":"Public Information Bureau","link":"https:\/\/policepsychologyblog.com\/?cat=17168888"},"img":{"alt_text":"Police psychology: counterintelligence","src":"https:\/\/i0.wp.com\/policepsychologyblog.com\/wp-content\/uploads\/2015\/03\/turner.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1345,"url":"https:\/\/policepsychologyblog.com\/?p=1345","url_meta":{"origin":516,"position":2},"title":"Police Psychology | 30 Dates in 30 Days","author":"Gary Aumiller","date":"March 24, 2016","format":false,"excerpt":"Police Psychology | 30 Dates in 30 Days \u00a0 This is an area where few police psychologist have ever gone.\u00a0 In fact, only two that I know. When we started the book, Red Flags!\u00a0 How to Know When You\u2019re Dating a Loser we, Dan Goldfarb and I just wanted to\u2026","rel":"","context":"In "Motives and Opportunity"","block_context":{"text":"Motives and Opportunity","link":"https:\/\/policepsychologyblog.com\/?cat=17168884"},"img":{"alt_text":"red flags booksmall","src":"https:\/\/i0.wp.com\/policepsychologyblog.com\/wp-content\/uploads\/2016\/03\/red-flags-booksmall.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6005,"url":"https:\/\/policepsychologyblog.com\/?p=6005","url_meta":{"origin":516,"position":3},"title":"Police Psychology: Good Stress: Bad Stress","author":"Gary Aumiller","date":"May 25, 2017","format":false,"excerpt":"Police Psychology:\u00a0 Good Stress: Bad Stress by Gary S. Aumiller Ph.D., ABPP \u00a0","rel":"","context":"In "Mastering Resilience"","block_context":{"text":"Mastering Resilience","link":"https:\/\/policepsychologyblog.com\/?cat=17168882"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":3100,"url":"https:\/\/policepsychologyblog.com\/?p=3100","url_meta":{"origin":516,"position":4},"title":"Police Psychology | Getting Off the Floor","author":"Gary Aumiller","date":"June 23, 2016","format":false,"excerpt":"Police Psychology | Getting Off the Floor by an Anonymous Reader \u00a0 Do you remember the first few minutes before you entered the police academy as a recruit? There were a million thoughts running through your mind. You landed the greatest job in the world and now you are going\u2026","rel":"","context":"In "Police Stress"","block_context":{"text":"Police Stress","link":"https:\/\/policepsychologyblog.com\/?cat=17168885"},"img":{"alt_text":"anxiety, Police Psychology","src":"https:\/\/i0.wp.com\/policepsychologyblog.com\/wp-content\/uploads\/2015\/11\/anxiety-275x300.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":682,"url":"https:\/\/policepsychologyblog.com\/?p=682","url_meta":{"origin":516,"position":5},"title":"Police Psychology | Fit To Be A Cop? How Much Testing is Enough?","author":"Gary Aumiller","date":"September 14, 2015","format":false,"excerpt":"POLICE PSYCHOLOGY | FIT TO BE A COP?\u00a0 HOW MUCH PSYCH TESTING IS ENOUGH? Laurence Miller, PhD BALTIMORE (Associated Press) \u2014 \"A psychological firm paid to evaluate troubled Baltimore police, including a lieutenant charged in the killing of Freddie Gray, is under investigation by the city and has been put\u2026","rel":"","context":"In "Tests"","block_context":{"text":"Tests","link":"https:\/\/policepsychologyblog.com\/?cat=17168877"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"jetpack_shortlink":"https:\/\/wp.me\/p60sbO-8k","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/policepsychologyblog.com\/index.php?rest_route=\/wp\/v2\/posts\/516","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/policepsychologyblog.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/policepsychologyblog.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/policepsychologyblog.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/policepsychologyblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=516"}],"version-history":[{"count":2,"href":"https:\/\/policepsychologyblog.com\/index.php?rest_route=\/wp\/v2\/posts\/516\/revisions"}],"predecessor-version":[{"id":658,"href":"https:\/\/policepsychologyblog.com\/index.php?rest_route=\/wp\/v2\/posts\/516\/revisions\/658"}],"wp:attachment":[{"href":"https:\/\/policepsychologyblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=516"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/policepsychologyblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=516"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/policepsychologyblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}