Do you think your mood is down lately? We all go through moments when it seems that emotions and positive thoughts are not going to come back and right now it is very It is important to know strategies that help us increase our mood to avoid entering a loop of negative sensations and sadness. Our state of mind will largely depend on our habits and on these our well-being. How to improve your mood? In this Psychology-Online article we will show you how to lift your spirits: 10 tips effective psychological measures.
Index
- Tips to lift your spirits
- Habits to lift your spirits
- Sleep and rest schedules
- Physical exercise to lift your spirits
- Change of thoughts
- Social support
- Relaxation techniques
- Laughter therapy
- Ponder
- Foods to lift your spirits
- Music to lift your spirits
- How to raise self-esteem
- Phrases to lift your spirits
Tips to lift your spirits.
Often our mood declines and before this we ask ourselves, how can we improve our mood? Next we want to show you a set of guidelines that will help us to better control our mood as well as
1. Habits to lift your spirits.
How to lift your spirits? Throughout this article you will see different tips that will help you lift your mood, but perhaps this is the most important. Our state of mind is conditioned by our physical and emotional well-being and these are related. If we don't take care of ourselves, our mind will feel more tired. Must acquire good habits to take care of our body and our mind.
In addition to this, changing habits tends to generate positive changes in our mood, because the expectations towards the changes, keep us active. All this increases if, in addition, the changes that we propose contain a significant objective for oneself, therefore it is advisable to seek a goal that gives us motivation and enthusiasm.
2. Sleep and rest schedules.
A little in relation to the previous advice, the hours of sleep can cause imbalances in our emotional state, which may be related to the lack of energy that occurs when sleeping little hours. To lift your spirits it is necessary sleep and rest properly long enough, but not more than necessary. Experts guide to sleep approximately 8 hours a day.
3. Physical exercise to lift your spirits.
Playing sports has proven to be one of the options more effective to raise our mood and this is because when we do sports our body produces an increase in endorphins, The hormones related to pleasure and happiness! The release of these hormones occurs before the activation of our body and thus, sport manages to activate these feelings of well-being and increased energy.
It is not necessary to make great efforts, there are many exercises to lift your spirits, because any activity that our body exercises will help our body release more endorphins. We advise you to choose the activity that you like the most, such as cycling, doing Zumba classes, going for a walk... Any exercise will help us and it is best to be able to do it about 3 times a week between 20 and 60 minutes.
4. Change of thoughts.
It is normal that when faced with a low mood our mind is invaded by many negative thoughts and it is true that it is perhaps one of the most difficult factors to control. However, we can try be aware of our thoughts, try to understand them and once we are clear about what thoughts are causing us to feel this way, we must look for exchange them for more positive thoughts. For this it can help you practice mindfulness.
5. Social support.
It is very common that when we feel depressed we lock ourselves at home, the plan that we most want is to lie down on the sofa or in bed and put on a series that distracts us. However, this measure is counterproductive, as it further increases feelings of emptiness and sadness. To increase our mood we must activate our body and our mind, and if we stay at home, we enter a dynamic that favors a low emotional state.
Given this, it is advisable to leave home, force yourself as much as possible and healthy to socializeSo call some friends and even if you don't feel like doing activities, you will see how soon after leaving you begin to feel better.
6. Relaxation techniques.
Stress can be one of the main drivers of discomfort, causing our mood to decline. We must try to avoid or combat stress and for this, there are many techniques and strategies that can help you. Some of the most effective techniques for reducing stress are relaxation techniques, such as Jacobson's progressive relaxation, you can also make use of mindfulness or breathing exercises.
If you are subjected to many stressors in your life, consider starting to introduce these exercises into your routine, as they will help you reduce the stress of a busy life in a matter of minutes. These exercises can be practiced daily and will not take you more than a few minutes.
7. Laughter therapy.
Trying to laugh at times when you feel sad can be a difficult task to do. However, we must bear in mind that laughter produces a mood effect on our body, which will produce an increase in our mood. It may be difficult to laugh naturally right now, but there are many activities that can help you laugh out loud, such as: watching a humorous movie, meeting your friends and recalling embarrassing experiences, going to see a monologue,…
8. Reflect.
Many times we feel low in spirits without really knowing why. Recognizing and discovering the problem should be one of the first steps to improve our mood and it is true that Many times, we are so fatigued by our low mood that we do not try to think about what it is that we are happens. Find out what makes you feel bad and assess if its importance is enough to make you feel that way, whatever the answer, the next step will be to find a solution. If we do not know what is wrong with us, we will not be able to solve it.
9. Foods to lift your spirits.
It is common that when we are in a low mood, we eat and not all food favors our state psychic, in addition to that its abuse can cause problems in our body and thus also affect our mind. However, there is a set of foods that act directly on our mood.
One of them is the chocolate, which has the advantage of increasing the levels of serotonin in our body. Serotonin is recognized as the hormone of happiness and in addition to this, it contributes to enhancing performance, improves circulation and is a powerful natural pain reliever.
Another food that helps improve mood is the banana, since it contributes large amounts of energy to our body. In addition, like chocolate, it produces an increase in the production of serotonin.
10. Music to lift your spirits.
It may seem silly, but music can transmit us very positive feelings, because music has the virtue of causing an emotional impact on us. When we feel down we tend to listen to melancholic, sad, evening and slow music, which can keep our spirits low. To lift the mood we must listen to those songs that manage to awaken positive emotions in usas we tend to associate music with our own emotions.
How to raise self-esteem.
Our self-esteem directly alters our mood, as low self-esteem will lead to greater discomfort. Therefore, it is essential to take care of the perception we have about ourselves. To improve our mood it is very important that we start with take care of ourselves and before this, you must start from stop beating yourself upNobody is perfect and we all make mistakes and these must be accepted and respected, because mistakes will help you continue to improve and grow. Do not whip yourself, accept yourself with all your strengths and weaknesses, and especially the criticisms you make about your defects, elaborate them in a constructive way. For this you can start practice self-compassion.
On the other hand, to increase our self-esteem it is very important to think positively, because maintaining low expectations about ourselves limit to what we want to achieve, which will prove the low expectations we had about our capabilities, causing us to enter a loop.
In addition to this, we must avoid comparisons. There will always be someone better than us in some respects, just as there will be people who do not have some of our qualities. We all have our strengths and weaknesses and we must seek to improve on ourselves, not comparing ourselves with others.
Phrases to lift your spirits.
There are many phrases that can help you reflect and improve your mood. Words can inspire many emotions. Read them and let the words start to change your mood!
- In the midst of every difficulty there is an opportunity.
- Always remember that you are greater than your circumstances, you are more than anything that can happen to you.
- Everything happens for a reason, live, love, learn from life.
- Make your smile change the world, but don't let the world change your smile.
- Never despair. But if you come to it, keep working despite desperation.
- Life is short. Don't waste it regretting your mistakes or worrying about your future. Enjoy the trip without getting lost in the traps of hedonism.
- True happiness is within you.
- Don't let life discourage you; everyone in a good place had to start from a worse place.
- It does not matter how many times you fall but how many times you get up.
- A valuable helmsman sails even with a smashed flag.
- It doesn't matter if you failed yesterday, today you have a chance to try again.
If you want to see more phrases to lift your spirits, you will find them in the following article: Phrases of encouragement and encouragement.
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to How to lift your spirits - 10 tips, we recommend that you enter our category of Emotions.
Bibliography
- Fredrickson, B. L. (2004). The power of good feelings. Mind and Brain, 8, 74-78.
- Greenberger, D., & Padesky, C. (1998). Control your state of mind. Paidos Iberica, Ediciones S. TO.
- Preston, J. (2002). Lift That Mood: Simple Remedies To Fight Depression. Robinbook editions.
