There are a million and a half reasons why a person may be feeling down. Or agitated. Or frustrated. You could have stepped on a Lego the first moment your feet hit the floor in the morning. Someone could have hurt your feelings. More seriously, you could have received some terrible news.
Human emotions are complex and mysterious, affected by anything from outside influences, to brain chemistry, to gut health, and even sleep.
Fortunately, positive mood boosts can be quick and simple, and can have a lasting affect on the rest of your day.
- Do something nice for someone else.
When you focus on someone else for a few moments, long enough to come up with something nice to do for them, you get outside your own head and refocus your thoughts onto another person’s needs. Bringing them a moment of joy can be contagious. A word of encouragement, a compliment, a cup of coffee, or even a small gift will go a long way to make someone else’s day. After all, you never know how much that person may have needed that small bit of encouragement.
2. Let there be light.
In a study on depression, more than half the participants reported a significantly better mood and better sleep after three weeks of bright-light therapy. Each participant were simply exposed to an hour of bright indoor light each day, with findings showing its effectiveness rivaling that of antidepressants. This can be especially helpful for people who suffer from seasonal depression. This effect is much more powerful after spending at least 30 minutes per day in sunshine, which can provide your daily vitamin D needs and reduce blood pressure.
3. Write it down.
Keeping a journal has many benefits, especially when you use it to list out things that went well that day. Gratitude journals, for this reason, have become wildly popular. It allows you to focus on the positive, and see a few good things you accomplished. If you make a goal to list at least three good things from the day, you’ll likely find yourself listing five, or even ten. For the stay-at-home mom who gets overwhelmed with housework and all the things she didn’t accomplish, this is a significant mood booster.
4. Pet a dog.
I’m not even joking. According to Health.com, petting a dog for 15 minutes releases serotonin, prolactin, and oxytocin, known as the feel-good hormones. I know this to be true when I am running in my neighborhood full of hills. When I feel my energy and motivation start to dwindle, I take a detour to the nearest house with a dog who I know will greet me at the curb. Stopping for a minute or two to catch my breath and pet their sweet puppy heads makes my energy and motivation suddenly rocket. Try to pet a dog without smiling. Go ahead. I dare you. (This includes cats, too.)
5. Stretch your creative muscles.
I truly believe that every single person is creative in their own way. My husband is creative in the kitchen and while woodworking, even though he says he isn’t the “creative type”. I’m a writer who adores creative wordplay (my husband calls me the “artsy fartsy type”). God is the most gifted Creator who made our entire universe from literal scratch. No matter your personality type or interests, you are creative. This includes gardening, jewelry making, scrapbooking, upcycling clothes, reorganizing your closet (seriously, people are so incredibly creative the way a single outfit can be assembled – I do not possess this gift). If nothing else, sing! Put on some music and break out into a dance. Who cares if anyone is listening or watching? Go for it, and reap the mood-boosting (or sassy) rewards.
6. Get out of the house.
Getting out of the house often is a major mood-lifter. Trust me. I love being at home, but depression sets in more frequently and deeply when I don’t go anywhere (carline in your pj’s doesn’t count). Now that school is out, I’ve made a commitment to go somewhere every single day. My sons fight less, and I somehow feel more free. I’ve joined the Y, braved shopping with my kids, gone to the zoo, visited the McWane Center, visited friends. We’ve scoured thrift stores and browsed farmer’s markets. My house is a mess right now, but hey, we’re happy.
7. Visit a friend.
According to Reader’s Digest, a British study of 86 depressed women showed the benefits of spending at least one hour per week with a friend. In the study, 65% of the women felt much better after being with a friend. This is true for both introverts and extroverts (so, no excuses, introverts!). I can attest to this personally (as an introvert, myself). I’ve noticed a marked boost to my overall mood when I’ve been with a close friend. There’s magic in relationships.
8. Grab a cup of coffee.
There’s also magic in coffee – but you knew this already, right? Edward J. Cumella, PhD, licensed psychologist and director of research and education for the Remuda Ranch Treatment Centers in Wickenburg, Arizona, swears that caffeine consumed in moderation decreases the risk of depression by more than 50%. Plus, there is a special kind of joy that comes with choosing which flavored creamer you’ll use that day, right? Oh, yes.
9. Diet and exercise.
Ugh. Of course this would have to be included on the list. But its true. Unhealthy foods encourage “leaky gut”, which is defined by HealthyWomen.org as a condition in which toxic waste products and bacteria leak through the intestines and flood the blood stream, causing anything from inflammation, allergic reactions, migraines, irritable bowel, eczema, chronic fatigue, rheumatoid arthritis, hormone imbalances, and a weakened immune system. Exercise will release tons of feel-good hormones, and help you maintain good posture, muscle tone, and heart health. So go ahead and sign up for that Zumba class. You might even enjoy it.
God is your creator, the ultimate Free Spirit. He knows your physical, mental and emotional design more intimately than most give Him credit for. He knows exactly how you function, your habits, and your needs. When you dive into the scripture and meditate on His power, it reminds us that this life is not, in fact, about us at all. Focus on His never ending patience and love for you, and the fact that He’ll never give up on you. It’s okay to pray away the blues – you might just discover that it is the single most powerful way to get rid of negative moods.