How To Boost Your Mood Naturally
The 21st century is filled with a variety of complex issues, triumphs, and challenges, along with moments of progress that sit alongside setbacks. Unfortunately, those down days very often engulf the good times, leaving you gloomy, tired, and totally unmotivated. In my latest article, I will explore a number of ways in which you can transform your negative mood into a positive mindset. Click to find out more.
For many years, men have typically kept these low feelings to themselves (in order to keep up the ‘tough’ appearance). Yet, this approach can be hazardous, with these negative thoughts eventually swallowing you up and leading you towards a dark path of depression.
In the following points, I suggest a combination of healthy habits, consistency and the belief that difficult times are just a stepping stone to better things. So, without further ado, let’s discover how you can naturally boost your thoughts and feelings.
What Is A Low Mood?
A low mood is something pretty much everyone experiences throughout their life, yet it does not invoke a clinical diagnosis (such as depression or anxiety). Even though it is very easy to recognise, it can be difficult to describe as it manifests differently for each individual.
Here are a few common signs –
- Chronic fatigue.
- Lack of motivations
- Irritated easily
- Changes in appetite
- Difficulty falling asleep or sleeping too much
- Struggling to concentrate or forgetfulness
- Low sex drive
- Bad dreams and nightmares
- Loss of interest in hobbies or pastimes
- Constant feelings of guilt, sadness, self-criticism, or loneliness
Common Triggers
There are many causes of low mood, and pinpointing the specific origin can be challenging. A list of well-known triggers includes –
- Stressful circumstances, such as issues with health, family and finances
- Weather changes, particularly noticeable during the winter months (often referred to as the winter blues or seasonal affective disorder)
- Substance use that includes steroid abuse, illicit drugs, and excessive alcohol consumption
- Lonelinesses
- Genetic characteristics (as an example – if your family has a known history of depression, you may be more vulnerable to dips in your mood).
- Significant life transitions, like starting a new job, entering a relationship, or traversing a new phase in lifFor my latest article, I will explore various methods to naturally boost your mood, elevating your happiness, confidence, and well-being.
There are many reasons for low mood (very often, it is not a one-size-fits-all scenario), and it can very well be a combination of issues. In the next section, I will explore several healthy habits that aim to improve your mood and overall well-being.
Healthy Habits For Improving Your Mood
When you experience dips in your mood, you can often combat the effects with a few simple and impactful lifestyle modifications (rather than complex treatments or extensive therapy). These changes can boost your mood, increase your energy levels, and reset your mindset. In the next few steps, I will suggest several practical and healthy tips to dispel those negative thoughts.
Get Physically Active
Regular exercise is an excellent counter-attack to poor mental health. Whether you hit the gym (to lift weights), take up cardio (such as running or jogging), hike, or even relaxing yoga or dancing, you will discover that you feel ‘happier’, especially if you notice an improvement in your physical appearance. A regular fitness routine releases endorphins, dopamine, endocannabinoids and serotonin which improves your mood, your overall well-being and reduces stress.
Work On Your Diet
Your diet is strongly related to your mental state (which I can personally verify). Eating mostly ultra-processed foods filled with unhealthy fats, simple sugars, and low fibre can contribute to poor bowel habits, widespread inflammation, and unhealthy weight gain.
Conversely, switching to a healthy meal plan filled with nutrients and high fibre can instantly show positive changes. Additionally, certain foods are known for improving your state of mind, thanks to the increased production of ‘mood-lifting‘ elements. Listed here –
- Dark chocolate
- Nuts and seeds
- Berries
- Fatty fish (rich in omega-3 fatty acids)
- Fermented foods, like tofu and kimchi
- Bananas
- Coffee
The Advantages Of Supplements
Even with a well-balanced diet, our body may lack the appropriate vitamins (and this deficiency can manifest as low mood). As such, you can fill in those nutritional gaps using supplementation that includes vitamins B, C, and D, along with magnesium, zinc and omega-3 fatty acids (which are closely related to your emotional well-being).
Get A Good Night’s Sleep
Enjoying a well-structured bedtime routine can do wonders for your physical and mental health. It is essential that you obtain between 7-9 hours of peaceful sleep each night. Here are a few tips to help you achieve this goal –
- Avoid using electronic devices with backlight screens before bed
- Steer clear of vigorous exercise at least 2-3 hours before bed (although yoga and light stretching may help the cause).
- Eat your main evening meal at least 2 hours before bed
- Create a calm bedroom environment that includes soft lighting, aromatherapy features and comfortable decor (additionally, incorporate variations factors to reduce noise such as soundproofing or a white noise machine)
- Practice relaxing activities (like meditation, light stretching, or journaling) to help you wind down at the end of each day
- Ensure you stick to a consistent sleeping routine, reinforcing your circadian rhythm
Maintain A Positive Social Circle
An important (yet often overlooked) health habit is to uphold a balanced social life. This will help defend against loneliness, offer emotional support, boost overall mental and emotional well-being, and reduce stress. As such, it is vital that you maintain a positive circle of friends, family, and even work colleagues.
Great tips include:
- Meeting with colleagues after work
- Preserving close ties with your family
- Enjoying hobbies that invite social interaction
However, when creating a positive social group, it is crucial to eliminate any toxic relationships, as they can often be domineering, manipulative, and emotionally draining
The Importance Of Sunlight
Try to spend time outdoors (especially on bright days), as sunlight is essential for producing vitamin D, which nurtures positive mental health. It has been well documented that spending long hours outside provides a high level of positive psychological effects.
Fortunately, many options are available, such as walks, outdoor sports, camping trips (or even moving your desk closer to the window). Just remember to enjoy the experience, leave your inner worries at home (or at the office), and take time for yourself to breathe.
Maintain A Healthy Work-life Balance
Even though a successful career progression can elevate your mental well-being, it is vital to spend a proportionate amount of time away from your place of work. Spend time with your family, appreciate your home life, go out with friends, pursue your hobbies, and preserve a safe space to rest and recuperate.
Get Your Finances In Order
Money problems are the primary catalyst for many big worries worldwide (especially if you are consumed with huge debt). Fixing your finances is far from an easy task. However, there are a number of steps you can take to get you back on track to balance those books –
- Keep track of your income vs your outgoings, and cut down on any unnecessary expenses
- Before making any purchases, pause and evaluate (which can combat stress or impulsive buying)
- Set yourself short, mid and long-term financial end-goals
- Focus on a simple saving routine, setting aside a specific percentage of your income each month (an automated system can make this a simple process)
- Educate yourself on investment opportunities like stocks, bonds, and even cryptocurrencies (although be very careful with the latter, as there are many fraudulent users and systems out there)
- Research and claim for various credits, benefits, and tax deductions to which you are entitled
- Consult with a financial advisor who can create a tailored plan for your individual debt, savings, and investment needs
Avoid Substance Use
Cutting down on alcohol, quitting smoking and avoiding illicit drugs and steroids can massively improve your mood and mental health. These particular substances can invariably disrupt your brain function, increase anxiety levels and cause your mood to fluctuate up and down.
Encourage Positive Thinking
A useful tip is to train yourself to focus on gratitude, redefining challenges as new opportunities, and practicing a belief in self-compassion. With a newly found positive attitude, you can see the brighter side of life. This perspective shift will positively affect emotional resilience, reduce stress and promote a more confident outlook on daily life.
By adopting a number of healthy habits, including regular fitness, a well-balanced diet, quality sleep, and building upbeat relationships, you can significantly heighten your mood and overall well-being. This will allow you to enjoy the positives in life and look forward to new opportunities and adventures.
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