According to common sense, feelings are what cause our
behavior. When we are sad, we cry. When we are angry, we rant and rave.
However, a large and growing body of research shows that feelings often follow
our behavioral choices. In other words, if we force ourselves to smile,
we feel happier. And if we pretend to be excited, upbeat and energized,
we begin to actually feel that way. This again proves that we are more
in control of our moods than just the circumstances around us.
Here are a few more natural mood lifters you can try.
Here are a few more natural mood lifters you can try.
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Eat often and eat light. When you eat at regular
intervals throughout the day you will prevent dips in your blood sugar
that can negatively affect your mood. Plan your meals and snacks to
prevent yourself from getting overly hungry, aiming for three to six
eating episodes (total meals plus snacks) each day.
-
Limit refined carbohydrates such as soda, candy,
cookies, and white flour, which are concentrated sources of sugar. These
foods may give you an immediate rush of energy, but they will cause you
to crash and fatigue soon after.
-
Include a small amount of lean protein at every meal and snack. Protein will leave you feeling alert and productive for hours.
-
Eat foods rich in omega-3 Fats. These foods have been
shown to lift moods and can possibly alleviate depression. Omega-3 fats
are found in oily fish like salmon or sardines, canola and olive oils,
as well as flaxseeds and walnuts.
-
Ramp up your B-12 and folate (folic acid). Scientists
believe these nutrients help the body produce a neurotransmitter called
serotonin-a known mood stabilizer. Shellfish, fortified cereal,
oatmeal, wheat germ, and vegetables are some of the many foods rich in
these nutrients.
-
Get your daily dose of exercise. Whether it's a
formal session at the gym, a walk with the dog, engaging in a sport or
just playing with your kids, getting up and moving will boost your mood
and energy level.
-
Stick to a regular sleep schedule-even on the weekends.
Although most adults require between 7 and 9 hours of sleep per night,
you might need slightly more or less to function optimally. The
important thing is that you consistently get the sleep you need.
-
Go outside and breathe in the fresh air. Take a break
from your home or office to get some air and sunshine. Even stepping
out into cold weather will wake you up and refresh your mind.
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Listen to music you love. When your mood is spiraling
downhill and the little voice in your head is anything but positive,
turn on your favorite tunes and sing along. Soon, sweet music will fill
your mind instead of negative thoughts.
-
Indulge your senses. Sights, smells, sounds, tastes
and tactile sensations can quickly change your mood. Light a scented
candle that evokes memories of the holidays, bake cookies to remind you
of happy times at your grandmother's, buy your favorite flowers and
revel in the smell (and sight) of them, or soak in a scented bubble bath
while listening to soothing music.
-
Do something that brings you joy. Whether it's going
to a movie, reading a novel or having lunch with your best friend, take a
well-deserved break from work or stressful situations and do something
you love. The change in mood will lead to better concentration and
efficiency once you return to the task at hand.
-
Play or cuddle up with your furry friend. Just
petting your dog or cat has been shown to lower blood pressure and evoke
a sense of calmness, happiness and well-being. If you don't own a pet,
visit a pet store or volunteer at an animal shelter to get your furry
fix.
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Volunteer. There is nothing like the act of giving to
those in need to make you feel appreciative of the life you lead. Walk
dogs at an animal shelter, feed the homeless at a food shelter, teach
English at a literacy program, or assist in programs for special needs
children. Do your research and you will surely find a group that can use
your talents and skills. If time is an issue for you, contribute
through donations and you could evoke the same feelings of happiness.
-
Fake it till you make it. Researchers have found that
the simple act of smiling seems to activate happiness centers in the
brain. Keep smiling and in time, your mood will match your facial
expression.
- Create a list of natural mood enhancers that will work for you. Feeling angry? Write in your journal. Stressed? Try a yoga class. If you're exhausted, take a 20-minute nap. And if you're feeling down, rent a funny movie. Remember, you have a choice and the ability to change your mood. With some trial and error, you will figure out the best strategies that work for you.
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