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We’re approaching that time of year, when as a therapist I notice that a lot more people have ups and downs with their mood. Summer tends to be a period of relative mood stability for a lot of people, and as we get into fall that gets shaken up a bit. However, it’s easy to find ourselves overwhelmed, stressed, and even a little down in the dumps from time to time regardless of the time of year. Fear not though- in today’s blog post we will explore some therapist-approved tips that can help you improve your mood effectively.
Life can throw all sorts of challenges our way- from demanding work schedules to personal issues, it’s only natural that our mood can take a hit. Understanding how to navigate these emotional waves is a skill that can significantly enhance your quality of life. It’s helpful for us to recognize that ups and downs with our mood are a part of life but that we don’t have to helplessly let them happen. We can take power in knowing that we have the skills to manage the difficult periods.
Let’s dive into these therapist approved tips so you can start feeling better. Your emotional wellbeing is worth investing in, and by the end of this post you’ll have a toolkit of strategies at your disposal to help improve your mood and improve overall stability.
The Pillars of Positive Mood and Wellbeing
There has been some long-standing theories in psychology that clinical depression is linked to a deficit in certain brain chemicals (neurotransmitters). Some people refer to this as the “chemical imbalance” theory. However, now, as a field we realize that this is an overly simplistic way of understanding depression. It is now more generally accepted that there are a variety of factors influencing depression including a combination of genetic, environmental, and neurobiological factors. What’s positive about this is that it can help us recognize that if depression isn’t just about brain chemicals (although it’s part of it!), we have more of a role in being able to change our mood.
Sustainable, positive mood and wellbeing comes down to a series of daily actions that we take. That’s right- our mood has to be something that we are looking after on a daily basis. It can’t be an after thought or something that we only tend to when we are feeling really low. The following suggestions are the most important mood based tools, or the “pillars” of positive mood and well-being:
Sunlight
You may have heard sunlight is good for natural Vitamin D and increasing serotonin. But did you know that getting sunlight during the day is an important regulator of your body’s natural melatonin and healthy cortisol production? It’s particularly effective to regulate your sleep-wake cycle when viewed first thing in the morning. Dr. Andrew Huberman, a Stanford neuroscientist, says this (source clip):
“The simple behavior that I do believe everybody should adopt… is to view, ideally sunlight, for 2–10 minutes every morning upon waking. So, when you get up in the morning, you really want to get bright light into your eyes because it does two things. First of all, it triggers the timed release of cortisol, a healthy level of cortisol, into your system, which acts as a wake-up signal and will promote wakefulness and the ability to focus throughout the day. It also starts a timer for the onset of melatonin.”
He also indicates looking at sunlight through the window is much less effective:
“By looking at sunlight through a window, it’s 50, five zero, times less effective than if that window were to be open — mostly because those windows filter out a lot of the wavelengths of blue light that are essential for stimulating the eyes and this wake-up signal.”
Sleep
You probably already know this- but I would be remiss if I didn’t include sleep on this list. Even though most are aware of the connection between sleep and mood, many people still minimize the size of the role sleep plays and the fact that they can significantly improve their sleep with consistent habit changes. We do not need to resign to the fact that our sleep will just be bad because we are depressed- we can commit to action steps. Here’s some reminders:
- Stick to a consistent sleep schedule, even on weekends.
- Create a relaxing bedtime routine to signal to your body that it’s time to sleep.
- Make sure your sleep environment is cool, dark, and quiet.
- Invest in a comfortable mattress and pillow.
- Avoid caffeine, alcohol, and large meals before bedtime.
- Exercise regularly, but finish at least a few hours before bed.
- Limit screen time before bed, as the blue light can disrupt your sleep.
- Consider using white noise or soothing music to help you fall asleep.
- Manage stress through techniques such as meditation or journaling.
Movement
Research has consistently shown a strong connection between physical activity and positive mood. Engaging in regular exercise can help boost the production of endorphins, which are natural chemicals in the body that promote feelings of happiness and well-being. Additionally, physical activity can help reduce stress and anxiety, improve sleep quality, and enhance self-esteem. However, we are not going to be consistent with physical activity if it isn’t something that we generally enjoy doing. I know that there is an idea of exercise that it should be some grueling, intense, maybe even somewhat painful thing that we need to grit our teeth through. This doesn’t have to be the only way to get in movement.
Examples of physical activity that aren’t just traditional exercise:
- Dancing to your favorite music
- Going for a nature walk or hike
- Practicing yoga or meditation
- Playing a team sport with friends
- Taking a dance or fitness class
- Participating in a charity walk or run
- Going for a swim or bike ride
- Trying a new outdoor activity like kayaking or rock climbing
If you are on the fence about trying something new, see if you can find a Groupon or new member discount deal for the activity. Just commit to the free trial or reduced fee period and see what you think from there! If you are the type who might like going to gym (nothing wrong with it! just about what works for you), there’s often new member deals for those as well and see if you can commit to going a certain amount of times within the new membership period. Give yourself credit just for showing up!
Social Connection
Social connection has a significant impact on our mood. When we feel connected to others, we experience lower levels of stress and anxiety, and are more likely to engage in positive behaviors like exercise and healthy eating. Making an effort to build and maintain social connections is an important step towards improving our mood and overall quality of life.
It’s important to make time for quality interactions with friends and family, whether it’s through phone calls, video chats, or in-person visits. Finally, practicing active listening and being open to new experiences can help strengthen existing relationships and build new ones.
When we are feeling particularly disconnected, it can help to remember finding just one person to feel more connected to can make a meaningful difference. Maybe you don’t really want to talk a bunch about how you are doing and your feelings, and that is perfectly fine. See if there is one person you can get together with on a regular basis to do activities. Having someone else who will get out with us increases our accountability and allows us to have the benefit of both connection and the benefit of the activity itself.
Nutrition
The link between nutrition and mood is not quite as straightforward as is physical activity and mood. However, it is clear that nutrition does play a role in our mood. One simple suggestion for improving nutrition is to incorporate more whole foods into your diet. This means choosing foods that are minimally processed and as close to their natural state as possible, such as fruits, vegetables, whole grains, and lean proteins. These foods are rich in vitamins, minerals, and other nutrients that are essential for optimal brain function and can help to boost your mood.
Another easy way to improve your nutrition and mood is to reduce your intake of processed and sugary foods. These types of foods can cause blood sugar spikes and crashes, leading to feelings of fatigue, irritability, and mood swings. Instead, focus on eating balanced meals that include a variety of nutrient-dense foods, and aim to limit your intake of processed snacks, sweets, and sugary drinks.
Additional Mood Improving Tips
Deliberate Heat or Cold Exposure
Deliberate heat and cold exposure, through techniques like sauna sessions and cold showers, can be surprisingly effective methods for improving mood and overall well-being. Heat exposure, such as spending time in a sauna or hot bath, has been associated with a range of psychological benefits. The sensation of warmth promotes relaxation, releases tension, and can even induce a mild euphoria. It helps to increase blood flow, which may enhance the delivery of nutrients and oxygen to the brain, leading to improved cognitive function and a sense of mental clarity. Moreover, the release of endorphins during heat exposure can create feelings of happiness and reduce stress, making it a natural mood booster. Regular sauna sessions have also been linked to better sleep quality, which is crucial for maintaining a positive mood and emotional balance.
On the other hand, cold exposure, such as cold showers or ice baths, has gained popularity for its mood-enhancing effects as well. When exposed to cold, the body triggers a stress response, releasing adrenaline and noradrenaline, which can help increase alertness and energy levels. Cold exposure can also stimulate the release of endorphins, leading to a sense of euphoria and improved mood. Additionally, it may enhance circulation and metabolism, potentially aiding in the alleviation of depressive symptoms. The contrast between the cold exposure and the warmth that follows can create a sense of invigoration and mental clarity, making it an effective way to combat feelings of sluggishness or low energy. However, it’s important to approach cold exposure with caution and consult a healthcare professional if you have any underlying health conditions or concerns.
Creative Expression
Research has indicated that depression is associated with less activity in the right frontal lobe of the brain. This is the part of our brain that is responsible for creativity, imagination, play, and curiosity. We activate this part of our brain when engaging or experiencing creative expression- such as listening to music or making art. When we are depressed, we are less likely to be seeking out or engaging in these sort of activities- so this part of brain gets deactivated. As a result, it can be helpful for us to seek out creative expression opportunities when we are feeling depressed. We can even use this as an opportunity to express and find an outlet for our feelings.
For example, writing poetry, using metaphors, creating an art piece, these can all be ways for us to process our thoughts and feelings in a positive way. At the same time, when we do these activities we are lighting up the right frontal lobe. In addition, being playful or spontaneous will light up this part of brain- understandably this is the opposite of what we feel like doing when depressed. Yet it might be exactly what we need.
Ideas:
- Painting
- Writing
- Playing a musical instrument
- Listening to emotion provoking music
- Journaling
- Photography
- Poetry and creative writing
- Crafting (knitting, crocheting, woodworking, etc.)
- Dance and movement
- Cooking and Baking
- Gardening
- Collage and Mixed Media
By the way, you don’t need to be super talented or be a professional at any of these! The act of creating itself can be healing. Remember that the goal of creative expression when you’re depressed is not necessarily to create a masterpiece but to use the process itself as a means of self-expression and self-care. Be patient with yourself and don’t judge the quality for your creative output.
Increasing Oxytocin
Increasing oxytocin, often referred to as the “love hormone” or “bonding hormone,” through touch or warmth can have profound effects on our emotional well-being and interpersonal relationships. One of the most effective ways to boost oxytocin levels is through physical touch, such as hugs, cuddling, or holding hands. When we engage in positive physical contact with loved ones, our bodies release oxytocin. This hormone promotes feelings of trust, emotional bonding, and social connection. It plays a pivotal role in building and strengthening relationships, from parent-child bonds to romantic partnerships and friendships. Moreover, the release of oxytocin during moments of touch can also lead to reduced stress and anxiety, contributing to an overall sense of emotional well-being.
Another way to increase oxytocin is by experiencing warmth, both physically and emotionally. Warmth, whether in the form of a cozy blanket or a heartfelt gesture, can evoke feelings of comfort and security. These sensations trigger the release of oxytocin, promoting a sense of calm and contentment. Warmth can also facilitate social bonding by creating a safe and nurturing environment in which people are more likely to open up and connect on a deeper level. Furthermore, acts of kindness and empathy, which are often associated with emotional warmth, can further stimulate oxytocin release. Engaging in acts of compassion and receiving them from others can lead to enhanced trust and emotional closeness, contributing to healthier relationships and an improved overall mood.
Finding Meaning
Connecting to one’s values and finding meaning in life is a potent pathway to improving mood and overall well-being. When we identify and align our actions with our core values, we experience a profound sense of purpose and fulfillment. Our values represent what matters most to us, serving as guiding principles for our choices and behaviors. When we live in harmony with our values, we experience a deep sense of authenticity and inner satisfaction. This alignment can lead to increased feelings of happiness, contentment, and reduced mood disturbances, as we are living a life that is consistent with our true selves.
Moreover, seeking and finding meaning in life can be a powerful antidote to feelings of emptiness or despair. When we engage in activities or pursue goals that align with our personal sense of meaning, we experience a profound sense of fulfillment and happiness. This sense of purpose can provide a buffer against life’s challenges and setbacks, offering a source of resilience during difficult times. Research has shown that individuals who perceive their lives as meaningful tend to have higher levels of overall well-being, including greater life satisfaction and improved mood. By exploring our values and seeking meaning in our daily lives, we can cultivate a sense of fulfillment and contentment that positively impacts our emotional state and enriches our overall quality of life. Here’s four steps that can help you with this:
1. Reflect on Your Core Values: Take some time to identify your core values. These are the principles and beliefs that guide your decisions and actions. Consider what truly matters to you in various areas of your life, such as relationships, career, and personal growth.
2. Set Meaningful Goals: Define clear and meaningful goals that are in harmony with your values. Whether they’re related to personal growth, career, or relationships, setting goals that resonate with your values can provide a sense of purpose and direction.
3. Reflect on Your Legacy: Consider the legacy you want to leave behind and how you can make a positive impact on the lives of others. Knowing that your actions contribute to something greater than yourself can add meaning to your life.
4. Reevaluate: Periodically reevaluate your values and the meaning you’ve found in your life. Check in with yourself to see if there’s any ways that you might be straying from what’s important to you, and see if there are things you can do to get back on track.
Connecting to Your Community
Connecting with your community is all about finding your tribe, your people – those who get you and share common interests, values, or experiences. When you’re part of a supportive community, you’re not just going through life alone; you’re surrounded by people who have your back and genuinely care about your well-being.
Think about it this way: when you’re part of a community, you’re not just an individual, you’re part of something bigger. You’re contributing to a shared purpose or goal, and that sense of belonging can make you feel valued and appreciated. It’s like being in a team where everyone’s got a role to play, and you know your part matters. Plus, the laughter, camaraderie, and shared experiences with your community can fill your life with joyful moments that lift your spirits when you’re feeling blue. So, whether it’s your local book club, a sports team, or an online forum of like-minded hobbyists, connecting to your community is an important part of mood management.
Here’s some ideas to get you started:
- Joining a local hiking or running group
- Participating in a volunteer organization
- Attending regular yoga or meditation classes
- Becoming active in a neighborhood watch group
- Engaging in online support forums
- Joining a cooking or foodie club
- Participating in a religious or spiritual community
- Getting involved in a hobby or interest group
- Taking group fitness classes
- Supporting local events and initiatives (such as community events, farmer’s markets, or town meetings)
What have we learned?
Many people experience shifts in their emotional well-being, making it essential to navigate these emotional waves with skill. Working on our “pillars” of positive mental health and wellbeing will help make us more immune to these shifts and have effective habits to fall back on. These pillars include exposure to sunlight for regulating sleep and wake patterns, the significance of sleep in maintaining mood stability, the positive impact of physical activity on mood, the importance of social connections in reducing stress, and the role of nutrition in brain function and mood. Further, we delved into additional mood improving techniques such as deliberate heat and cold exposures, creative expression to activate the brain’s right frontal lobe, and connecting to one’s values and finding meaning in life. We concluded with a focus on community engagement, emphasizing the importance of belonging and connection to a bigger purpose.
Keep Growing,
