If you have woken up on the wrong side of the bed and have a few minutes to spare, you should keep reading. Whether you have recently fallen out with a friend or are still reeling from a frustrating interaction with your manager earlier in the week, shaking off a bad mood is not easy. Not everyone has an hour to dedicate to the mindful art of crochet, watch their favourite film, or channel negative energy into junk journaling. However, there is one quick method therapists recommend that, despite sounding 'ridiculous' when you first hear it, could help you shake off the funk you have been stuck in. And it all starts with your feet.
What is the 'Toe Challenge'?
Shared with Metro by psychotherapist Stefan Walters, the 'toe challenge' is straightforward. All you need to begin is a pen or pencil. Place it on the floor and then, using only your toes, lift the object into the air. That is it. Yes, really. Stefan emphasises that while it might sound 'silly,' it is rooted in psychology. The challenge is about how achieving a weirdly specific small goal can result in a 'mood payoff,' prompting a sense of accomplishment.
'When we are feeling down, we can get into big picture thinking and feel like there is no hope, no future,' he says. 'And, just bringing it to the mundane, something as ridiculous as the toe challenge, it is very grounding – it can shift that perspective.'
It's a Small Way to Find 'Glimmers'
These accomplishments, Stefan explains, are examples of 'glimmers.' Described by Stefan as the 'opposite of triggers,' they are easiest to think of as little things that boost our endorphins and give us a positive feeling. Originally coined by clinician and author Deb Dana in her book 'The Polyvagal Theory in Therapy', Deb defines glimmers as 'micro-moments that begin to shape our system in very gentle ways.' While experts are not saying that a glimmer will solve serious mental health issues, they certainly can lift your mood.
He continues: 'The toe challenge is just an easy way for us to create a glimmer ourselves, by doing something that gives us a sense of achievement or reward.' Other small glimmer tasks could be things like rolling up a piece of paper and seeing if you can shoot it into the bin, or peeling an orange by removing the entire peel in one piece.
Alternatives to the 'Toe Challenge'
While small achievements can boost mood, there are other ways to turn that frown upside down. Less about accomplishing a minor task, these hacks can help you recentre the body and mind.
- The orange hack. Sniffing specific scents, particularly orange or lavender, has been shown in studies to reduce anxiety and improve mood almost instantly.
- The 30-second physiological sigh. Instead of trying to 'think' your way out of a bad mood, you can use a specific breathing pattern to reset your nervous system. Inhale deeply through your nose, follow it with a second short 'sharp' inhale to fully expand the lungs, then exhale slowly through the mouth. This signals to the brain that the body is safe, lowering heart rate and reducing the physical feeling of being under threat.
- The 'mock commute'. For those working from home, a 'bad day' often stems from a lack of transition. Creating a simulated commute, a 10-minute walk or a specific ritual before and after work, provides a mental 'buffer' that protects personal time from work-related stress.
