Have you ever wondered why you feel bad, grumpy, and sad for no specific reason? If you have, then my friends, don’t be alarmed because it’s most probably your mood. Unlike emotions, your mood lasts for a relatively longer duration (for days and weeks if something’s not done about it), but the mood isn’t as intense as emotions. The mood is much more subtle; sometimes, you wouldn’t even know you’re in a bad mood until you reflect upon your responses in situations. Having a bad mood has links with negative emotions, and its outcomes are sure to be negative. This is why knowing what is causing and improving your mood is so important.
Here are the ways we believe that can improve your mood :
1) Write down the things you are grateful for
Feeling good is about having a positive outlook on life or being aware of the good things in your life. Psychologists at UC Davis provided credence to this method by conducting a study on three groups of volunteers. They were asked to keep a journal, group one was asked to write about the significant events that happened during their day, the second group was asked to write about the problems they faced, and the third group was asked to write about the things they were grateful for.
Ten weeks later, when they analyzed the three groups, they found that the group asked to write about gratitude felt significantly better about their lives and had greater hopes for the future than people of other groups.
Numerous studies are showing the positive effects of meditation on your brain and body. It’s a calming experience, sitting silently with your eyes closed, only trying to focus on your breathing. Your mind is trying to let go of all the distractions and negative thoughts to leave you on a calm, positive note. When analyzed, a long-term meditator’s brain will most likely see the areas that have links with awareness and emotional control will be well developed. Studies have also shown the brain’s changing in the regions linked with self-awareness and perspective after completing a meditation program.
We’ve all reaped the benefits of meditation at some point in our lives, so why not make it a habit for a mindful future ahead? Its benefits are enormous for your mind and body. Find 45 to 60 minutes out of your day (preferably in the morning) every day to get the most out of meditation.
3) Working out
Mind and body are connected, so it’s only fair that the former affects the latter and vice versa. So be it going for a run, to the gym, or having a home workout, it is one the best ways to get yourself energized and feel more favorable for the rest of the day. I prefer going for a run in the morning, which gives me a spark up early and sets up the rest of my day with focus. When I say working out, I don’t mean that you have to do an intense workout, but any work or exercise that gets your body moving will do fine. So, be it push-ups, crunches, or even shadow boxing in your room, anything that gets you to shed some sweat will help.
4) Write down what you feel
“The more you suppress, the bigger you explode” it’s a saying we’re all familiar with; well, there just might be some utility to it. Suppose you feel that something is bothering you, and you can’t express it for whatever reason. In that case, your inability to speak or articulate a problem becomes a bigger problem than the initial problem itself. This is where writing plays a significant role in regulating your mood. Make a mood journal and use it to record your thoughts and feelings to track your emotions better and figure out triggers that evoke negative feelings in you. Not only that, it helps in articulating your feelings and identifying problems.
“Forgive others, not because they deserve forgiveness but because you deserve peace.” This quote by Jonathan Huie pretty much sums up the whole argument. If someone has wronged you, it is understandable to be upset over it, but when you stretch that injustice, your problem shifts from the action that made you feel bad to the person who made you feel bad, and if it’s someone important to you it’s a slippery slope you don’t want to fall in. Grudges are not something you want to keep if you’re happy, especially in the long term, as they are a freeway to resentment. That is why it is essential to truly forgive someone and move on, as forgiving is linked with positive emotions and better overall health, mental and physical.
6) Get in touch with nature
Living in big cities is a new endeavor for the human race; we did not evolve to live in a concrete jungle. Never in our entire history has there been a time when we’ve lived so far removed from our natural habitat.
Your brain releases endorphins, a happy drug when you walk, so even a short walk can improve your mood. Interacting with natural spaces has been found to lower blood pressure and stress hormone cortisol. If you combine them both, take a walk in a place surrounded by trees and plants nearby, you will feel invigorated. Focusing on greenery and trees takes your mind off of negative thoughts, so you feel better in no time.
7) Listening to upbeat music
Music is excellent for regulating your mood; that is why it made it to this list. The use of music for therapy in people suffering from chronic pain and for essential mental well-being proves its efficacy.
Everyone knows the kind of music you listen to reflects how you feel inside. Listening to upbeat music when you feel down is reverse engineering that basic norm of listening to music. You trick your brain into believing something good has happened, which reduces cortisol in your system and releases happy hormones. So the next time you feel down, plug in your headphones and start playing some good upbeat songs.
The points mentioned above all have been practiced for a long time, especially meditation and forgiveness. The latter is not only recommended by the world’s leading scientists, but it has also been an integral part of Hinduism and Buddhism for centuries. Being mindful of how you feel and react will help you understand what you’re feeling and will undoubtedly help in decision-making. We hope you try these methods to change your mood from bad to good and have a good day