We all feel a little down sometimes. Serious changes in mood and functioning may require treatment, such as therapy and/or medication. Whether you are experiencing symptoms of depression or just going through a little slump, there are several lifestyle changes you can try on your own that are proven to have a positive influence on mood.
Try these tips:
1. Exercise. Exercise releases feel-good endorphins and other natural brain chemicals that can enhance your mood. Intense aerobic exercise is not necessary to gain the benefits of exercising. Regular walking and yoga, or anything that gets your body moving, can be just as helpful.
2. Meditate. Those who practice regular meditation may experience decreased depression and anxiety. Research also indicates that in addition to the mental health benefits of meditation, regular practice may lead to changes in the brain that help to manage stress and improve compassion and self-awareness.
There are tons of free meditation apps that will guide you through led meditations so that you don’t have to go it alone. Spend some time looking for the one that works best for you.
Integrating meditation into your daily practice does not have to be time-consuming. Most led meditations are 7- 10 minutes long.
Meditation can be used in the morning to get your day off to a good start, in the middle of the day to decompress from work stress, as part of your bedtime routine to start winding down, or anywhere in between!
3. Maintain a proper sleep routine. The average adult requires 7-9 hours of sleep every night in order to get the rest that their brain and body needs. Many people with anxiety and/or depression struggle with falling asleep and staying asleep. A regular sleep routine is essential to maintaining health and routinely not getting enough sleep leads to lowered mood and poor cognition.
Create a regular bedtime routine for yourself. This will signal to your brain that you are starting to wind down for the day. This can include drinking some Sleepy Time tea, taking a bath or shower, reading in bed and meditation.
Limit screen time at night. Looking at your phone or TV screen stimulates cognitions and the light that your screens emit send signals to your brain that it’s still daytime.
Even if you are having a hard time sleeping, stay in bed. Do not distract yourself by getting up and changing your environment, reading or watching TV. Even if you are not asleep, your body is benefitting from much-needed rest.
4. Practice Gratitude. Take time each day to recognize the good in your life. Research shows that people who practice daily gratitude have improved mood and decreased depression. Whether you keep a journal or just take a moment to recognize these thoughts to yourself, try to be aware of all that you have rather than taking it for granted.
5. Prioritize proper nutrition. We all know that proper nutrition is good for our physical health, but many of us underestimate the importance that it plays in our brain health. Proper nutrition is one of the easiest ways to boost your mood, and it has the bonus of providing many other health advantages as well.
Avoid highly processed foods that are high in sugar, fat and sodium
Follow nutritional recommendations and prioritize fruits and vegetables, lean protein and healthy fats
Brightly colored fruits and vegetables provide the most nutrients.
If you feel that your change in mood may require more than a few lifestyle adjustments, therapy may be recommended. A therapist can help determine whether you may be experiencing depression and assist with identifying a treatment plan that will work for you. For help managing your mood, make an appointment with me today.