20 Ways to Boost Your Mood

The Effect of Positive Thinking Over Mood

Many people underestimate the power of positive thinking on mood, but positive thinking can be a powerful influencer. Studies have shown that people who meditate on positive thoughts on a daily basis can experience more upbeat emotions. While some people may be more naturally optimistic or pessimistic than others, we can learn to think more positively. This means the brain can be trained to think more positively thereby leading to improved mood and a better overall state of well-being.

Ways to implement positive thinking include:

(1) Meditation

Evidence shows that people who engage in daily meditation practices display more positive emotions than individuals who do not. The practice of mindfulness utilized during meditation allows people to become aware of negative thinking and feelings and implement positive thinking in its place.

(2) Reflection

The act of positive reflection can also significantly influence mood for the better. A study published in the Journal of Research in Personality looked at this relationship between reflection and mood by looking at a group of undergraduate students split into two groups. The first group was tasked with reflecting by writing about an intensely positive experience each day for three days in a row. The second group was tasked with writing about a control topic. After a period of three months, the study found that the students who reflected and wrote about positive experiences had better mood levels among other positive benefits.

(3) Reframing

Reframing is the act of changing the way a situation or experience is viewed. This technique can be beneficial for improving mood because it helps us to intentionally seek to find the positives in a situation versus focusing on or amplifying the negatives. In doing so, we learn to see the good and can therefore be more optimistic people.

(4) Having Down Time

Making time to do activities that bring you joy and happiness is essential for positive thinking and enhancing mood. Having time to read, exercise, engage in relaxing activities, or even just take a nap brings the mind to a state of calm and peace that helps bring about positive thinking. When the mind is in a state that is more conducive to calm, then it can focus on the good and filter out the bad. This practice then elevates mood by reducing stress and anxiety.

Additional Ways to Lift Your Mood

(5) Listening to Upbeat Music

A study from the University of Missouri showed that listening to upbeat music can improve your mood no matter what style of music you prefer. Let the music play and allow yourself to relax and enjoy it.

(6) Getting Out of the House

Psychologists recommend getting out of the house and into nature to lift your mood. Even a short walk or running an errand will get you out into the sun and fresh air. Many people don’t get enough vitamin D in their diet and aren’t outside enough during the day to get it naturally from the sun.

(7) Decluttering

Clutter is a reminder of things you haven’t accomplished. Yes, working on your space and getting it organized helps with mood stabilization! Just having a decluttered and clean space makes all the difference. You feel happier, healthier, and more productive.

(8) Getting Enough Sleep

The American Academy of Pediatrics suggests seven to eight hours of sleep a night for adults and nine to ten hours for teenagers. Here are some things you can add to your sleep routine that will help you get more restful sleep, and balance your mood at the same time:

• Start getting ready for bed 1-2 hours before you intend to fall asleep.
• Don’t use any electronics or keep the TV on when you are getting ready for bed.
• Try to avoid stimulants like caffeine or alcohol shortly before bed.
• Set up your bedroom to provide a restful night’s sleep, including a cool and quiet environment.
• Get blackout curtains to keep it as dark as possible.
• Participate in quiet and calm activities before bed, such as reading or writing in a journal.

(9) Eating Healthy Foods

Eating whole grains, fruits, and vegetables helps keep you physically healthy, and being healthy can lift your overall mood. Some foods, like high amounts of sugar and refined carbohydrates, give you energy and make you feel better in the short-term, but cause an energy crash, after which you might notice a worse mood. When it comes to eating right, you want to focus on balance and proper nutrients. Not being on a restrictive diet, but just trying to get in more complex carbs, whole grains, fruits and vegetables, and lean protein. Fish rich in Omega-3 healthy fats are good for your heart and your mood.

(10) Interacting with Others

Being around other people can lift your mood. It’s hard to be in a bad mood when others are happy.

(11) Practicing Gratitude

The American Academy of Pediatrics states that practicing gratitude can help everyone. When you appreciate the blessings in your life, instead of focusing on what you don’t have, your mood can quickly change. No matter how difficult or challenging things might feel right now, there are always things to be grateful for. To improve your mood every day, start writing 5-10 things you are grateful for in a journal. Turn this into a daily routine and you will notice the changes very quickly.

(12) Exercising

There’s nothing like exercise to bring out the endorphins, a sense of accomplishment, and a good mood. Keep it simple. No gym or fancy equipment required. Get moving and feel the difference.

(13) Being Kind

Doing something for others is a powerful way to lift your mood.

(14) Breathing Deeply

Deep breathing can help relax many people. Whether meditation or breathing exercises help; both are excellent relaxation and focusing methods. Yoga is another great breath work option as is Tai Chi and Qigong, which are mind-body relaxation practices that help soothe your mind and elevate mood.

(15) Creating Something

Find your outlet. Expressing yourself is a therapeutic and fun way to keep your spirits up when life is tough. Whatever you are passionate about gets you away from dwelling on negativity.

(16) Choosing Self-Care

Self-care is so much more than people realize, and often misunderstood. To put it simply, your self-care routine should be something you do for yourself and only you. At least once a day, you choose some type of activity that you enjoy, relaxes you, and makes you happy. While it can be absolutely anything, here are a few ideas if you’re not sure where to start:

• Watch your favorite show
• Read a book
• Work on an art project
• Take an afternoon nap
• Get a manicure and pedicure
• Meet a friend for coffee or a snack

It can be something you do alone or with friends. There are no rules about self-care, as long as it makes you feel better and is something you truly enjoy.

(17) Unplugging at Least Once a Day

Give yourself at least one time of the day when you are completely unplugged. This means no computer or laptop, no tablet, and no cell phone. It is up to you if you choose to include television in unplugging, but definitely no phones! You need some time to relax without social media, phone updates, and text messages.

(18) Setting Healthy Boundaries

It is okay to say no. It is okay to not always be the one person people can count on for whatever they need. Set some healthy boundaries and let people know when and if you are available to them. If they love you, they will understand your need for boundaries, just like you respect their boundaries.

(19) Being Patient with Yourself

Keep doing the things that improve your mood and remember that you may have good days and bad days.

(20) Talking to Your Doctor

Supplements like folate, vitamin B, vitamin D, calcium, and magnesium can affect your mood. Talk to your doctor before starting any supplements. If you’re worried about your mood or your mood is affecting your life, talk to your doctor about counseling or other types of treatment.

We can determine the mood we ultimately end up with by choosing the thoughts we focus on. Thankfully, we have full authority over our thoughts and can make a conscious decision to draw attention to the positive things in our lives, which then shifts our focus away from the negatives.

At the Arise Society, we help young adults that are struggling with anxiety, depression, gaming and other motivational issues. We provide personalized academic, therapeutic, and social support in a real-world setting, which gives our students the skills to reach their fullest potential.

 

Sources

Choose your mood – Positive thinking versus negative spiral. https://www.onboardonline.com/yacht-crew/wellbeing/choose-your-mood-positive-thinking-versus-negative-spiral/

Happy brain, happy life. https://www.psychologytoday.com/us/blog/prime-your-gray-cells/201108/happy-brain-happy-life

Positive thinking: What it is, what it’s not, and how to do it. https://www.webmd.com/mental-health/positive-thinking-overview#1

Seeing the Silver Lining: Cognitive Reappraisal Ability Moderates the Relationship Between Stress and Depressive Symptoms. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3278301/