Amidst all the hustle and bustle of life, a decline in mood is simply not acceptable. However, feeling sad or a blue mood is common in everyone’s life no matter what social media portrays. Anxiety is the most common mental concern among folks. Depression follows closely behind. Moreover, stress does not even need a backing of the statistics to prove that it is in the picture.
All these concerns show that the scope of a low mood is wide. You can feel sad because some worry might be nagging you in the background. There are also odds that you have had a bad day at work or you are confused related to something. In such a case, you always need a quick way to fix your mood so that the blues don’t hinder your daily activities.
In this regard, here is a look at some quick and simple ways to improve your mood:
- Talk to someone your trust
Psychology Today highlights that seeking support and advice can help to alleviate your mood. Don’t be afraid of opening up to people you can trust and don’t be guilty about being at the receiving end of things. If you feel comfortable talking to a loved friend or relative, then don’t hesitate and shoot her/him a call. If you don’t feel like talking about your chaotic emotions, then just try to spend some time with someone whose company you enjoy. This can help you divert your mood and lift it up.
- Do the things that you love
When a person is sad, he often doesn’t feel like doing anything. However, the best way to keep negative emotions at bay is to do things that you normally love to do. So, if you like baking or love shopping, go for them even if you don’t feel like. The activity will calm your mood.
- Don’t blame yourself
Most of the times, what we do is that we harbor guilt in cases where we are clearly not at fault. In this regard, the simplest way to deal with depression, stress, and anxiety is to stop blaming yourself. But, most of you might be wondering that not holding oneself guilty is easier said than done. In that case, one productive strategy is to write down your feelings on a paper. If you are not a person who prefers to write, then just jot down quick points in columns. You will see that the points will help to show you that the guilt is not yours alone. Just stay honest with yourself throughout the process.
- Write down things that you are grateful for
You don’t need to do elaborate lists for this one. Just start by writing about three things that you are grateful for. This an excellent measure to boost your mood. A study conducted by psychologists at UC Davis researched three groups of volunteers that kept weekly journals.
One group wrote about the major happenings in the week. The other wrote about the obstacles they encountered during the week. The last group wrote about things that they were grateful for during the week. The researchers outlined that participants of the last group were more optimistic and satisfied after a 10-week period. They also reported lessened symptoms of discomfort including fewer headaches.
- Physical activity
A quick fix for a sour mood is jumping around. Or, jumping rope. You can also try other forms of physical activity, as these encourage the release of endorphins, which make you feel happy.
- Get an exposure of the green color
Scientists point out that the color green indicates happiness. It can also inspire happy feeling. So, walk in the park, wear a green sweater, or write with a green pen. There are, essentially, tons of things to do with the color. These will help to possibly fix your mood promptly.
- Try mindfulness
Studies indicate that staying in the present or mindfulness is a good measure for dealing with the down-in-the-dumps feeling. Even when it seems to be challenging to stay in the moment, try to practice staying in the present tense. Worrying about the future or fretting over the past send out an invitation to anxiety. Therefore, try to maintain a mindful approach. Sit down and take a few deep breaths to sort yourself. Focus on your breath to prevent your mind from wandering around in the company of negative thoughts.
- Play with your pet
A study dug out that non-pet owners that played with a dog for a couple of minutes in a day exhibited an increase in their level of oxytocin and serotonin. Both of them help elevate mood. Furthermore, science has proven the merits of having a pet and the way it helps lower your stress. Therefore, playing with your pet or your neighbor’s pet, or volunteering at an animal shelter are some ways to lift your mood.
- Get good sleep
Sleep disturbance is directly linked to a crappy mood. It is also associated with depression. In general, everyone should maintain a healthy sleep schedule but people who frequently feel low or are depressed should maintain a regular sleep-wake schedule.
- Get a massage
You can get a professional massage or simply ask a friend or your spouse to rub your back. The end result is that same: a natural boost in your mood. An investigation that studied depressed patients of dialysis learned that giving 12-minute long massages to a person three times a week helped to improve their mood. Another study on 84 depressed women with a bun in their oven observed that giving them 20-minute massages for a week helped curtail their depression by 70%. Researchers think that massages enhance the levels of serotonin and reduce the markers of cortisol, the stress hormone. This helps control depression and low mood.
- Set realistic deadlines
In case the low swing in your mood is due to workload, then a good way to improve your mood is by setting realistic deadlines. Often, we take on more work than we can handle. In such a case, juggling with deadlines can become very stressful, which, in turn, impacts your mood. Therefore, it is wise to craft goals that are supported by flexible and realistic deadlines so that you don’t end up blaming yourself. Drafting realistic goals is also an option that helps you with achieving other motives in your life, for instance, learning to get rid of a bad habit.
- Try to eat mood-boosting foods
Food is a remedy for almost all of the major health concerns including a dip in your mood. In this context, add kiwis, bananas, pineapples, tomatoes, sour cherries, plums, and walnuts to your diet. These help to improve the levels of serotonin in your body, which is great for dealing with depression as well as a poor mood. You can also have food that boasts a good amount of tryptophan. This is an amino acid that helps cover serotonin, which is a natural mood booster. Common food sources of this essential amino acid include beans, fish, cheese, eggs, turkey, cottage cheese, nuts, and chicken. Having foods that are high in carbohydrates can also promote tryptophan to amp up the levels of serotonin. You can get a fair share of carbs from whole grains, white flours, and popcorn.