The emotional state plays a big role in the life of every person. It is a positive mood that helps us to believe in ourselves and achieve success. But sometimes it happens that we feel depressed and dark thoughts oppress us. How to get rid of a bad mood? First, you need to find out the reason for the sad state and understand what made you sad. Indeed, very often we do not realize the reason, but it always exists. Prolonged bad mood can lead to depression, so you need to quickly get yourself out of the state of sadness.
Causes of bad mood
- very often our emotional background depends on the people around us. After all, the opinion of others has always been important for a person, and when this opinion does not coincide with your expectations, the mood changes;
- a calm atmosphere is of great importance for a person, and any conflict is perceived as a violation of the emotional state, therefore, a bad mood;
- anticipation of trouble, which keeps you on your toes. In such a situation, it is difficult to be in high spirits due to excitement, the emotional state of the person worsens;
- bad moods are often caused by financial problems;
- when your desires do not coincide with your capabilities, then as a result it leads to disappointment;
- The most common cause of a bad mood is poor sleep. And if episodes of sleep disturbance are not uncommon, then this is the easiest way to get depression;
- the reason may also be a monotonous robot or the need to do an unloved and boring business.
13 ways to boost your mood
Psychologists say that our mood is completely dependent on our thinking. They advise to look at the world positively and ignore all negative factors. After all, only a person himself can create such conditions for himself to feel happy. The famous ancient philosopher Spinoza adhered to the same opinion, he said: "If you want life to smile at you, first give it your good mood." But are there any other ways to boost your mood?
- Talk. If you are sad, never be alone with your thoughts, this will only make your condition worse. Talk to a loved one, talk to him, and he will definitely help to cheer you up.
- Cry. Let all grievances and sadness go away with tears.
- Walk. A walk in the fresh air will certainly help you to cheer you up, it's good if it's a park or forest. Merging with nature has a positive effect on the psychological state of a person.
- Creativity or hobby. It doesn't matter if a person has creative abilities, the main thing is just to turn off consciousness and, for example, draw something, capture an interesting moment in a photo, etc. ...
- Change. If you have longing in your soul, try, take care of your appearance, change your hairstyle or hair color, get a manicure, experiment with your image. Take some time to smile in the mirror later. Moreover, this advice is suitable not only for women, for men you can also take care of yourself to improve your mood, for example, go to the gym or pool.
- Relaxing treatments. Yoga helps many people to keep themselves in good shape, thanks to special exercises you will feel calm and relaxed. Meditation helps a lot, which allows a person to return vital energy. You can also go for a massage, it will calm you down and there will be no trace of sadness.
- Sport. An energetic run or exercise will invigorate you wonderfully, and you will forget about all the sadness. After all, there is a healthy mind in a healthy body.
- Get rid of the excess. Tidy at home always helps to put thoughts in order. Do the cleaning, throw away all unnecessary things that have disturbed you for a long time. Thus, you will be distracted and all negativity will go away.
- Music and dancing. Choose a funny song, listen to it and then you will definitely want to dance, dance and a positive attitude will return to you.
- Sweet. As you know, thanks to the sweet in our body, endorphins are produced - the hormones of happiness. Foods that are responsible for the production of endorphins are chocolate, citrus fruits, bananas, kiwi, strawberries, almonds, oatmeal. Treat yourself to a delicious treat and you will feel energized.
- Smile. Psychologists advise using the “forced smile” method in case of a bad mood. Stand in front of the mirror and smile at your image. Such a feigned smile will make you fun and relieve sadness, as if by hand.
- Comedy viewing. Watch a comedy or listen to a funny story to boost your mood. The positive energy of the heroes will definitely be transferred to you.
- Charity. If nothing pleases you, then helping others will distract you from gloomy thoughts. You will feel that people need you, you will appreciate every moment of your life. After all, something is not as inspiring as doing good deeds.
Watch the video on how to cheer yourself up.
1 way to cheer yourself up: flip through old photos
When you are sad, open a photo album that shows the pleasant moments of your life. The hormones of joy will be released no worse than from chocolate! This was shown by studies by British scientists who compared the effects of chocolate, alcohol, listening to music, viewing and looking at old photographs on a person. Music and chocolate had practically no effect on the mood of most people, alcohol and TV gave a slight boost (1%), but photographs improved their mood in 11% of cases.
Therefore, set your favorite photos to the screensaver of your computer or view them periodically.
2 way to cheer yourself up: nibble on nuts and eat salmon
Always have walnuts on hand as a snack and add salmon to meals. Both of these foods contain omega-3 unsaturated fatty acids, which make us less depressed and more peaceful.
3 ways to cheer yourself up: inhale soothing scents
Place scented candles or sprayers in your office. In one Austrian study, two groups of people were given orange and lavender flavors. As a result, they were more positive and calm compared to participants who were not exposed to the aromas.
4 way to cheer yourself up: open windows
Let the sunlight pour into the room when you wake up. A study of 450 women showed that those who woke up under the bright light felt more refreshed and refreshed. Not enough time to soak up your bed? Eat breakfast and exercise on the simulator by the open window. Scientists claim that the combination of physical exercise and bright sunshine improving no mood and improves overall tone.
5 way to cheer yourself up: take a walk in the fresh air
If you work in an office, be sure to go outside. Fresh air improves productivity, relieves sleep problems and depression.
6 way to cheer yourself up: exercise
If you have a little time, do a couple of exercises. Some find it difficult to switch from one activity to another, especially when they are in a bad mood, but believe me - a little effort and you will start to smile. The trick is choosing the right workout. It is pointless to make a lot of efforts to deal with the blues, do something that is not burdensome - for example , pleasant and household chores mi. And take it as a psychological respite, not an exercise.
If you are angry, do something that prevents you from focusing on thinking. Play badminton or do aerobics - learning new movements will free your mind of negative thoughts.
7 way to cheer yourself up: clean up order
Clutter is a reminder of things that need to be done but forgotten. This can make you feel like a failure. As a quick fix, some surfaces in the office or where you are often. Place everything in folders, drawers and baskets. Even the illusion of order is already enough to feel freer.
8 way to cheer yourself up: think fast
If someone pissed you off, quickly go over all the positives in your mind. If nothing comes to mind - then, negative. Scientists believe that accelerated thinking accelerates the chemical processes in the brain, and is simply distracting.
9 way to cheer yourself up: watch funny videos or comedies
Sincere laughter triggers chemical reactions that instantly lift your mood, reduce pain and stress, and improve immunity.
10 ways to cheer yourself up: enjoy shopping
Do not immediately grab a credit card, remember: you should not spend money on things, but on impressions. It has been proven that people who prefer shopping to a concert or dinner at an expensive restaurant are much happier. An added bonus: you can spend time with your loved ones.
11 way to cheer yourself up: look happy
A smile and a satisfied expression can make you happy. If you act like a light-hearted and confident person, you will eventually become one.
12 ways to cheer yourself up: take a break
Peace and quiet can also bring joy. Scientists attribute this to an innate desire for solitude (this tendency can be traced already in newborn children - in response to stimuli, they close their eyes or turn away). Take a break during a busy day: sit back in a chair, close your eyes, think about your weekend plans.
13 ways to cheer yourself up: chat with good acquaintances or friends
Communication with a cheerful person makes us more cheerful.
14 way to cheer yourself up: cut vegetables
Prepare some time consuming (and healthy) meal. Cooking, along with yoga and, neutralizes negative emotions.
15 ways to cheer yourself up: do good deeds
People who do charity work are more satisfied with their lives and are happy, even regardless of the amount of their contribution. Join a charity or find other ways to help people. Researchers argue that charity develops qualities in us that help us to appreciate all the best in our life.
Rose Vetrova
How to cheer yourself up? There are more and more ways to cheer yourself up every day. Scientists are separately studying the level of happiness and the factors that ensure this state, so the choice is large enough, it is worth deciding how much time and resources you have, as well as where you are (it is difficult to pet your beloved dog while on a long business trip).
How to cheer yourself up quickly
With a decrease in mood, it is better to find the cause of its decline, eliminate it and carry out full-scale rehabilitation work in your own emotional sphere, but it also happens that there are no deep and serious reasons, and it is no longer possible to be sad, and then ways are looked for how you can cheer yourself up in the shortest possible time ...
Play with animals, do creative work and sports, change your own appearance, wardrobe and decor in the apartment (if everything is enough, change the country), watch movies and talk with friends - any action (not necessarily cardinal and very active) affects our mood ...
A great way to cheer yourself up if you are overtaken by pursuing your own hobbies, although for this you have to postpone work, boring but necessary things, or just get off the couch when it's autumn and you want your mood to improve somehow by itself. Doing something that brings pleasure, after a while you will feel a surge of positive energy, even if your hobby itself is quite energy-intensive, the main thing is not to quit at the very beginning, but to immerse yourself in the process.
There are simpler options, this includes purchases, and they should be aimed at pampering and pleasure (you do not need to take a bag of potatoes and a bundle of onions - this will not add joy). You can sit in a cafe where you did not dare to go and have a cup of hot chocolate, or you can buy yourself bright yellow gloves - the main thing is that spending is not an everyday routine, but brings a feeling of celebration. Bright things and products containing endorphin are great helpers in the fight against bad mood, but you should use them with caution, otherwise you can get used to this method and it will stop working, not to mention the negative effect of a large amount of sweets on the figure, and a large number of unnecessary purchases on the financial condition.
Try to be more often in nature or at least in the city park, walk more on foot and breathe fresh air, choosing even longer, but picturesque routes. Such contact with nature improves mood not by its sharp rise, but by gradually filling it with vitality, gives relief from the daily stress and noise that haunts everywhere. And if such events become your habit and last at least two hours even without notifications for all kinds of gadgets, then not only the mood level will always be in order, but the entire nervous system will be more stable, which will lead to an improvement in the functioning of the whole organism.
Usually, mood decreases when stress squeezes our energy, this happens both on an emotional and physical level, and if it is not always a matter of desire to deal with your own psychology, then you can relieve physical stress at any time. To do this, it is worth discarding the critical world and yourself as important, adult and serious, and at least half an hour to do what comes to mind. You can run and jump on chairs, throw objects against the wall and smear yourself with food, scream and cry, curl up and sway, perhaps pull to beat a pillow or cry into it, run a mileage or do push-ups. Your task is to take an example from children who do not particularly restrain their physical activity, for the sake of the norms of decency adopted in society, but in advance to secure their own reputation (i.e., you do not need to roll on the floor in your own office, it is better to do this behind a closed door or in secluded corner of the park). The more varied and crazy your physical outburst is, the better, stop when you feel tired.
It would be nice to continue to listen to physical needs in a state of rest - it may start to fall asleep or wake up appetite, or maybe you want a specific product - provide this for yourself. After such a shake-up and unblocking, oppressive emotions are released and stop absorbing energy, this improves mood and a feeling of lightness, new ideas may be born or strength to implement plans may appear.
Feeding yourself with something tasty is a quick and effective way to raise your mood, because food stimulates many analyzers at once, plus even as a child we are used to getting the main pleasure through it. But you should be careful with this method and use it rarely and in extreme cases, since the scale of the problem of food addiction today has spread throughout the world, and the main reason for its appearance is the seizure of stress and negative experiences. Instead of solving the problem, people eat chocolates and cakes, which boosts their mood without removing the source. It is better to take advantage of the positive and energy boost received from food and use it all to solve the problem.
If you have the Internet at hand, you can find funny videos or funny songs there. Watching the first ones that make you laugh will quickly knock down the program of sadness, and listening to cheerful and dynamic music raises your mood by influencing the subconscious and setting the necessary rhythm. You can go for a relaxing procedure (massage, pool or spa), and if this is not possible while sitting at work, then no one bothers to plan yourself a wonderful weekend that includes these moments (the very planning of pleasant things raises your mood, but, as you know, waiting is more pleasant than a holiday ).
How to cheer yourself up at home
How to cheer yourself up if you are tired of everything, you sit at home and are not going to go anywhere, and the main advice that you get is that you need to go out to chat with people and have fun in a noisy company is not an insoluble problem. Everyone is different, and what works for extroverts will make introverts even more depressed. Improving the mood at home has many advantages over going out in public, which in their manifestation boil down to one of the main ones - they don't see you, which means they don't judge you and don't have to follow your movements and facial expressions, but you can behave as you like, even if it's silly, even if funny.
Dancing has always been considered a therapy for the blues, but at home you can truly indulge in this process, not caring about the correctness of movements and the opinions of others, but simply plunging into the rhythm and splashing out what is in your soul. An excellent option is to revise the wardrobe, just not flipping through the tremples in the closet, but high-quality sorting of things, with each fitting, drawing up new combinations, and checking the quality. Perhaps the time has come to change the image, and put up half of the items for sale at a symbolic price or remake them into more stylish ones, adding details. In addition to your wardrobe, you can change your appearance - experiment with new makeup, try on new hairstyles (it is better with the help of online programs, and not by cutting your bangs yourself). All this activity will not only help to establish a more adequate expression of your personality, but is also a creativity that improves your mood.
By the way, creativity can be used in any form, being both a professional and holding a brush for the first time. You can draw, just with strokes of paint, expressing your own, or you can prepare hand-made gifts for friends for a holiday (it will be postcards or a video edited from joint photos, again, it does not matter, the main thing is that you create it yourself, bringing a piece of your soul there).
Only at home can you afford to spend an evening in a bath with aroma oils (read and choose antidepressant ones) with pleasant music, dim lights. Add to this a glass of delicious wine or reading your favorite book of your choice. Or you can wrap yourself in your favorite blanket and watch your favorite TV series or a new movie, wash it down with hot chocolate, gradually falling asleep. Getting yourself a day of sufficient relaxation and getting a good night's sleep helps to restore mood, which depends on the overall energy level in the body.
If you have pets at home, then the time spent with them will give you a lot of joy, especially if there was no opportunity for this before. In general, being at home and doing household chores increases a sense of security and comfort, which affects mood. That is why, it would seem, not a very joyful activity in the form of general cleaning, as a result, gives an increase in mood, when all things are in their places, and the old and spoiled are thrown out, a feeling of freedom appears. Moreover, there is a version that when a person puts things in order in the outer space, his psyche puts things in order inside, using the analogy of cleaning and sorting, prioritizing and searching for new opportunities. So don't be surprised if, after cleaning, you come up with solutions to many of the problems you've been struggling with for months.
How to cheer yourself up at work
It's cool if you go to work in a great mood and with the expectation of wonderful events, but not everyone is so lucky. Someone has not been on vacation for a long time, someone is killed by the monotony of days and the dullness of the office, someone is simply bored - there are a lot of reasons for a decrease in mood at work in addition to the working moments themselves, and when strained relations with the team and bosses are added, you have to work beyond the norm , then there is not far to depression.
First, carefully assess the state of your workplace - remove all unnecessary things, spend time organizing things and files, take care of the ergonomics of the space. Such cleaning helps to quickly find everything and not freak out because of unnecessary things, in addition, a decent look of the workplace makes the work itself more enjoyable. Facilitate your day with planning, write down the upcoming tasks and put a check next to the completed ones - it very much shows that you are not in an unshakable routine, but still the process is moving. By the way, you need to move yourself, so it's better to go outside for lunch than to eat your sandwich, staring at the screen and finishing the presentation. The breaks should be of high quality - to visit the sun, buy something on the way, drink coffee in the nearest park is not a big problem, but it improves your mood.
To make it easier for yourself to stay in the workplace, it is worth finding sources of recharge, and if they are not there where you are, you will have to take them in remote places. It's easy to arrange with a little restructuring of small breaks. Let it be a smoke break, but now during it you do not need to stare at the gray wall, thinking that there are still four hours of torture left, at this time you can call other people (friends who inspire you with a positive, acquaintances about whom you have not heard anything for a long time , loved one or best friend). Such conversations distract from the workload and bring fresh streams of information, and with these people you can laugh or even gloat over the work moments. In addition to telephone conversations, the same can be done via the Internet, and even planning a weekend or choosing purchases - the main thing to watch out for is that this behavior is unloading and does not constitute the main part of the working time, otherwise you can get a lot of problems. Spending short pauses of breaks not on clarifying relations with colleagues and gossip, but on optimizing your leisure time, you free up most of it for pleasant activities (if you have already made an order in the online store, you saved half the day off, and if you ordered pizza, then they took care of their evening, planning the weekend brings joy in the process of preparation itself).
And also, so that the mood at work does not fall to the plinth, take care of your condition not only at work, but also before and after it. Before a work day, it is good to relieve unnecessary stress in the gym or on a run by rebuffing an impudent fellow traveler, instead of keeping silent or breaking down on colleagues. After work, it would be great to visit the pool, spend this evening in silence or in a pleasant company. The main thing is to provide a few hours when you can take care of yourself and minimize the consequences of the work day, then the next will be easier.
How to cheer yourself up if everything is bad
When the problems do not end, minor troubles begin to freak out, because they happen continuously, the blues last not the first month, thoughts about antidepressants or the possibility of drowning grief in alcohol and drugs come, but there are simpler and more useful ways to cheer yourself up, if all tired of it. You can start with what accompanies us every day - with food. You can support the nervous system by adding mint and chamomile to tea, which will soothe and care for the nervous system. As for food, you should stop eating just about anything - find interesting recipes, preferably from various national cuisines, and cook yourself a delicious one. The whole process from choosing food to serving the table correctly is comparable to a meditative process, and many smells, tastes and colors will nourish your sensory sphere. In principle, switching attention from mental activity to touching very quickly and qualitatively raises the mood, so massage and various wraps, masks and simple fingering of croup will help perfectly.
If all is bad, rest will help to cheer you up, which will meet your needs. If severe sleep deprivation is present, turn off all gadgets, disappear from sight, stock up on food, and sleep all weekend. If life resembles a run in a wheel, then you will get out somewhere for the weekend, better for anything than for an hour - the maximum change of scenery will return the feeling of life.
Make a list of your own desires and goals, determine the ways to achieve them, and start acting. Lack of movement paralyzes the emotional sphere worse than fear. Start moving towards your own desires and physical ones - sport, in its pleasant form, is an excellent antidepressant, and warm-ups in the middle of the day help the flexibility of not only joints, but also thinking. During physical activity, the hormone of joy is produced, and if you do the exercises regularly, then changes in your own emotional state will become noticeable in a couple of days. If regular sports do not work out, then have obligatory walks or hiking trips in your schedule.
How to cheer yourself up every day
The good mood of each day is based on how our morning went. And if this is a day of the trip, then even getting up at five in the morning is joyful and beautiful, and if the weather is dull outside the window, the state is pre-painful, and at work again an emergency, it will be problematic to get yourself out of bed, and all actions are accompanied by dissatisfied muttering.
In order for the mood to be cool every day, you need to take care of its good start: set the alarm a little earlier so that you have time to unwind, and instead of the “alarm clock” inscription on your phone, you can put some kind of encouraging or amusing phrase. Set aside twenty minutes at the beginning of each day for calm and relaxed thoughts.
Morning is the best time for daydreaming and making plans, for light meditations and sending positive wishes to loved ones - use it for pleasing things, and not for frantically running around the apartment in search of keys (even if you have to get up a little earlier). Everything that is found negative on the way can be written down on a separate piece of paper. Those. it’s not such a terrible world turned off the water, burned eggs and broke the heel, and it’s you who collect the little troubles that accompany the morning. Turn it into a game, at the end of which, for example, when you get to work, you can fold an airplane out of a piece of paper and launch it into the air.
Make sure your every day is filled with physical activity, a change of scenery, and delicious food. These things can be combined, for example, having lunch in different places or jogging along different routes. Make sure that not only your body, but also your brain does not remain hungry: new knowledge and acquaintances, places and movies are a source of spiritual pleasure, in the absence of which no antidepressants will help.
And you can also introduce the practice of fulfilling one desire every day or committing a bright and pleasing act. If it so happens that for today there are no desires of your own, then fulfill others - the joy of those around you returns with even greater joy of your own.
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- Causes of moodiness
- How to cheer up? Psychological advice
- 7 simple tips that will improve your state of mind 100%
- How to raise your spirits in 10 minutes?
- 2 non-standard ways to wake up your emotions
- Conclusion
In the life of every person there are moments that we call bad mood. This state is unsettling and can overshadow any long-awaited holiday or event. There is apathy for what is happening, a feeling of anxiety and emotional instability.
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Psychotherapists talk about simple ways to always be in a good mood. There are some practical tips to help you be optimistic and not let bad thoughts and situations ruin your day.
1) Music.
Listen to the music you like. Psychologists also recommend singing along whenever possible. When melancholy has settled in your soul, feel free to chase it with the help of your favorite melody in your headphones.
2) Dance.
This can be a continuation of the first point. This will give you positive energy for the whole day. The basic rule is to actively move.
3) Get out.
Often a bad mood comes from a mess. Minimal tidying will help to quickly fix the situation. Make it a rule to start your day by cleaning your desk. You will feel that the neatly folded items will greatly enhance your mood. If you are at home, make yourself comfortable in your home. General cleaning and bed linen will also help to create comfort and thereby improve mood. Take a few minutes a day for this. In this way, you are distracted from bad thoughts.
4) Correct attitude.
Whatever happens, always remain optimistic. In any situation, set yourself up for a positive outcome. Confirm to yourself that everything will be fine - and you can easily overcome the difficulties that arise. When you go to a meeting, always think of a positive outcome. There is an expression among the people: "Human thought is material." Therefore, by remaining an optimist, you will always be able to solve emerging problems with ease.
5) Talk about the problem.
Talk about your concerns with your friend, mom, or relative. Even just saying it out loud already brings significant relief and lifts the spirits.
6) Give yourself joy.
Do what you love. Take a couple of minutes of your favorite game, watch your favorite movie in the cinema or at home, read a book by your favorite author.
7) Make a promise to yourself.
Promise to be an optimist and ignore minor issues. You can always fight back a bad mood. It is possible to become a person with a good and positive attitude, and everyone can do it.
8) Contrast shower.
This is a physiological way to create a good mood for yourself. When a person is doused with hot and cold water alternately, the tension goes away.
9) Sleep.
Bad mood often arises from banal fatigue. Therefore, put all your business aside and rest.
Here are some tips to help you get rid of bad moods, restore optimism, balance, composure, and enjoy life.
Tip # 1... Remember that you can improve your mood.
One of the most effective ways to improve your mood is to always remember that you can do it yourself. In fact, changing your mood is much easier than you think, and this is a great reason to be optimistic.
Council number 2. Identify the causes of your mood deterioration
Do not assume that trying to pretend you are not angry, or envious, or humiliated is a sign of emotional intelligence. In fact, it does not benefit others and hurts you.
Council number 3. Minimize damage
Anyone who falls under the hot hand can suffer from your bad mood. But you know why you feel annoyed, so don’t take it easy on others. A dog should not bite a cat just because a person has kicked it.
Council number 4. Remember, you are not your bad mood
Sometimes, under the influence of strong emotions, people act contrary to all of their core values and beliefs.
One can come to the conclusion that during vivid manifestations of emotions a person shows his true face, but this is far from the case. After all, anger, fear or despondency are just temporary disturbers of your consciousness, which you can learn to control. To do this, you always need to remember who you really are, and maintain composure in any situation.
Council number 5. Change your face to change your mood.
When communicating with others, we experience different emotions. One of the means of their expression is facial expressions - we can frown, frown, smile, etc. We quite rightly believe that when we are happy, we look happy and when we are sad, our face takes on a sad expression. The researchers found that facial expressions also work the other way.
Studies have shown that these changes cause blood flow to not only the face, but also to our brain. We move our eyebrows when we want to concentrate, and this causes blood to flow from the face to the brain (perhaps this is what helps us focus better). Changes in facial expressions affect your brain temperature, which is key to understanding why adopting a particular expression can make you feel better or worse.
The metabolic activity of our brain produces so much heat that it needs constant cooling. The air entering through the nostrils helps to lower the temperature of the brain, and when it cools, you feel better.
When we frown, the nostrils narrow, which leads to heating of the brain (it has been experimentally found that when we wrinkle the nose for just 30 seconds, the brain temperature rises fivefold, causing a deterioration in well-being).
At the same time, a smile, even an insincere smile, for a short time provides an average increase in the volume of air passing through the nose by 29 milliliters, and this pleasantly cools the brain.
That is, we can short-circuit bad moods by deliberately changing our facial expressions. So you can smile or retire to quietly say "E" until the mood rises - your brain will be grateful to you for that.
Council number 6. Improve your mood by walking in nature.
When your mood gets worse, it tries to subdue all your actions. If you do not resist this, the brain will cease to obey you, and you will not be able to overcome depression. In order to get rid of the effect of the "emotional brain", you can do crossword puzzles in order to activate the "thinking brain", or even better - go for a walk. It has been proven that exercise is much better at helping to get rid of depression than drug treatment.
You can go for a walk (or even a jog if you are healthy enough) and, if possible, get out into nature. Recent research has shown that spending time and exercising in natural settings - even in city parks and gardens - is incredibly beneficial for promoting mental health, including boosting mood quickly and even improving immune function. Conclusion: go outside and move!
Council number 7. Relax.
A bad mood requires maintaining tension and focusing exclusively on negative feelings. Do the opposite! Make it a goal to relax and focus on other thoughts and images that are outside the narrow confines of your mood.
- How to raise your spirits in 10 minutes?
Of course, a glass of champagne, a delicious chocolate bar and watching your favorite comedy under a warm blanket is a proven method. But, unfortunately, (or fortunately?) We cannot always use it.
In any case, alcohol is definitely not suitable for raising the mood at work, but there is generally a shortage of blankets in the office. Fortunately for us, there are other ways to cheer yourself up without leaving the checkout, so to speak.
To begin with, we create a “joyful background” in the workplace (and such, imagine, perhaps). Fresh air from a slightly opened window, invigorating aromas and cheerful music will help us in this. If there is an opportunity to "sing along" and "dance" - great, this is generally "what the doctor ordered."
Citrus fruits are best suited for raising the mood. If an orange, tangerine or grapefruit is "accidentally" at hand, cut it thinner (just do not burst it right away, let it lie on a plate for a little while - let it saturate the whole room with positive). If you haven't stocked up on citrus, coffee is fine.
Massage your head. To do this, it is best to use a "massage comb" (in the absence of a regular one will also work). Comb for 2-3 minutes in front of the mirror. At the same time, try to keep your back straight, straighten your shoulders and smile at yourself, your beloved, from the heart.
Gently massaging your ears and fingers is another proven mood boost. Twist them in different directions (not ears, fingers!), Rub your palms vigorously, then massage biologically active points (on the temples, between the eyebrows, at the wings of the nose).
Greatly helps to raise the mood "scratching" the hands from the wrist to the elbow. Yes, don't laugh. Although what I'm saying is - LAUGH, of course! Read anecdotes, look at funny photos of animals, video jokes ... In a few minutes there will be no trace of your bad mood!
- 2 non-standard ways to wake up your emotions
1) "Turn on" the sense of smell.
You have probably noticed more than once that the smell of your favorite flowers or cut grass brings to life pleasant memories, brings you back to those days when you were happy. And the mood improves instantly! This is not at all an accident: the region of the brain responsible for the sense of smell is one of the most ancient, therefore the memories "fixed" by smells are the most stable.
It is no coincidence that aromatherapy has become so popular today - the effect on the body with the help of essential oils. Find the scent that suits you and you can cheer yourself up at any time.
2) Control the color.
Since ancient times, different peoples have used color as part of symbolism during religious or state rites. However, its true meaning for the human psyche was discovered only in the 50s of the last century by the Swiss scientist Max Luscher. He expressed the opinion that each of the colors symbolizes a certain psychological need or inclination.
Therefore, color preferences perfectly characterize a person. There is also a feedback: by betting on this or that shade, we can influence our inner world. Keep this in mind when choosing clothes or furnishings.
- Conclusion
A person's mood can change several times in one day. Unfortunately, for most people, it is very rare and it drops instantly even because of a minor trifle. However, not all is lost, and there are proven ways to help you cheer yourself up without putting in too much effort.
For example, you just need to stretch your lips in a smile and keep it on your face for 5 minutes. You yourself will not notice how you will feel much better. And this is just one of the easiest ways to influence your inner state. All in your hands. Go for it!
The material was prepared by Dilyara specially for the site
If you feel on the verge of depression, you urgently need to take control of the situation in order to cheer yourself up. Here are some ways that can help you with this.
Forget about routine
You should definitely add variety to your routine. Go to a good restaurant on a random day, take a different route to work, or wear an outfit you wouldn't normally wear. Deal with negative habits and acquire only positive ones.
Just go outside and take a walk
This sounds obvious, but you should still bring your dog, best friend, or partner with you and go for a walk at a brisk pace. This kind of workout will lift your spirits and give you a fresh perspective on the problems that worried you. Think walking is boring? Try walking in a direction where you can do something useful or please yourself with something when you get to your chosen point. Go to the mall and go shopping. You can even go for ice cream. Making your walk fun and enjoyable will soon become your new good habit.
Organize your outdoor adventure
Exercising and spending time outdoors can help boost everyone's mood. Replace your usual walking around the area with a bike ride, hiking, or even kayaking. These are not the easiest activities, but they are also very fun, so you won't feel like you are exercising.
Eat more vegetables and fruits
A healthy diet will not only benefit your body in the long term, it will also make you feel happier very quickly. In the study, adults who started eating more vegetables and fruits felt much more satisfied with their own lives, which can be compared to the transition from unemployment to a long-awaited job.
Drum
If you drum, you can relax your whole body. The study found that retirees felt much less depressed within six weeks of attending a drum class.
Relax
Stop watching TV late and go to bed early. If you increase the duration of your sleep, you can reduce your stress levels and get more energy when you wake up.
Make yourself smile
The very fact that you are smiling makes you feel happier, even if you didn't want to smile in the first place. If smiling for no reason seems like a dubious pleasure to you, you should find a reason for yourself to smile.
Thank somebody
Acknowledge what someone has done for you and send them a thank you note or a small bouquet of flowers. A smile will appear on his face as well as on yours.
Play with the dog
The mood-lifting hormones oxytocin and serotonin were higher in those without pets when they played with the dog for just a couple of minutes. If you also don't have a dog, ask a neighbor to play with it, or volunteer at your local animal shelter.
Compliment a stranger
Did you like the stranger's hair color? Want to know where a stranger bought this wonderful hat? Tell them that you like something you see and you will definitely cheer them up. And if you start seeing good things in others, you will definitely start seeing good things in yourself.
Make an appointment with a friend
Supporting a large social network can have an incredible positive impact on your well-being. The study found that people who have more than six friends with whom they meet on a regular basis were happier than those with fewer such friends.
Snack on carbohydrates
Yes, you read that right: Carbohydrate-rich foods accelerate the flow of the amino acid tryptophan to the brain, thereby increasing serotonin levels. You can enhance the effect by choosing slow-digesting carbohydrates, such as whole grain bread, instead of white flour baked goods that fade after one hour.
Plan your vacation
If you are buried under everyday problems, then your mood will definitely not be good, which will make you look at everything in a negative light. If you buy yourself a ticket somewhere, you will have something to wait for, and you will also organize yourself a break from your daily routine that will allow you to look at life in a more positive way.
Buy something stupid
After all, laughter is the best medicine. Buy something that makes you laugh, such as a funny picture, book, magazine, or disc of your favorite comedian. You can even buy a ticket to a comedy show.
Stay in the sun
Especially in winter, when you spend significantly less time outdoors, it is very important to be in the sun at least a couple of times a week. Sunlight raises serotonin levels, and physical activity stimulates the production of mood-boosting hormones and chemicals, so keep your body full of daily sunshine.
Take advantage of the massage chair
Researchers report that massage can stimulate the production of the mood-improving hormone serotonin and decrease the production of the stress hormone cortisol. Even just 10 minutes of relaxation can work wonders.
Take a deep breath
Most people with mild depression take shallow breaths because their abdomen and chest are very tense. Stretch your ribcage and take a few deep breaths.
Wear your favorite color
Do you like red? Or do you prefer blue? Wear clothes and accessories in your favorite color that flaunts your eyes, and you will notice that you will feel more confident and smile more often.
Have a cup of coffee
Regular small amounts of caffeine can help reduce your risk of depression. Therefore, you should drink a cup of coffee or tea every morning to get these effects.
Solve the problem
You can increase your self-confidence by solving a particularly difficult crossword puzzle or other puzzle. If you use your maximum brain power and do challenging things, you can become more confident in your daily life.
Hang a happy photo on the wall
Take a photo of yourself while doing something you enjoy, such as skating or skiing, swimming, playing an instrument, or just hanging out with your family or friends, and display this photo in a prominent place to remind yourself that you are living a great life and that you have much to rejoice in.
Change where you sleep
Sleeping in another bedroom can help you fight insomnia, which is a common symptom of depression. Other ways to combat insomnia include quitting caffeine after 3pm, relaxing an hour before bed, and getting up at the same time every day.
Be your own dedicated fan
When something goes wrong, don't berate yourself for failure in your head. Remind yourself that you are doing your best and you can do better if you find the right way.
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