mood

Podcast: Letting Go of Daily Annoyances

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In this Optimistic Minute, Ray Calabrese addresses how easily minor, everyday inconveniences—like waiting behind an indecisive customer in line—can derail our mood and ruin our day. He explores how our internal need for control and security makes us prone to irritation when the world doesn’t operate on our terms. By identifying core personal boundaries and learning to laugh at minor disruptions, Ray offers a grounded perspective on letting trivial annoyances slide so you can maintain peace, clarity, and daily happiness.

n this Optimistic Minute, Ray Calabrese addresses how easily minor, everyday inconveniences—like waiting behind an indecisive customer in line—can derail our mood and ruin our day. He explores how our internal need for control and security makes us prone to irritation when the world doesn’t operate on our terms. By identifying core personal boundaries and learning to laugh at minor disruptions, Ray offers a grounded perspective on letting trivial annoyances slide so you can maintain peace, clarity, and daily happiness.

Listen to the Podcast HERE

I Remembered ~ A Poem by Sara Teasdale

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I Remembered

Sara Teasdale

There never was a mood of mine,
Gay or heart-broken, luminous or dull,
But you could ease me of its fever
And give it back to me more beautiful.
In many another soul I broke the bread,
And drank the wine and played the happy guest,
But I was lonely, I remembered you;
The heart belong to him who knew it best.

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Healthy Tips: Little Things Make a Difference in Mood

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Incorporate simple pleasures. Your routine should include things that make you happy – a cup of tea, a scented candle, background music. Little pleasures can relax you and improve your mood.

Note: I enjoy the first sip of coffee each morning. I’ve got in the habit of becoming aware of all of the flavors in the coffee. That first sip announces to my brain, “Ray, you’re going to have a great day!” Try it.

A Prescription for a Great Day

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I’m up early, usually around 5 a.m. I get up in a good mood and head into the day with a great attitude. This morning I felt a bit grumpy. I didn’t like the feeling. My mind reeled for a quick fix. I sat on the edge of the bed pondering my next move when the solution struck like a lightening bolt. I asked Alexa, my digital assistant, to play the “Chicken Dance.” The music started and I popped out of bed and did the chicken dance around the bedroom. Grumpy mood gone. I was ready to start the day. Enjoy the YouTube video and pick up your mood.

Health Facts: It’s Time to Exercise

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Here are two lesser-known but important health facts about daily vigorous exercise:

  1. Improved Gut Health: Vigorous exercise has been shown to positively impact gut health by increasing the diversity of gut bacteria. A diverse microbiome is associated with better digestion, enhanced immune function, and even improved mood and mental health. Regular intense physical activity can help promote a more balanced and varied gut microbiome, which in turn supports overall health.
  2. Increased Lifespan of Immune Cells: Engaging in daily vigorous exercise can extend the lifespan of certain immune cells, particularly T-cells, which play a crucial role in defending the body against infections. This means that regular intense exercise can potentially enhance your immune system’s ability to fight off pathogens more effectively, contributing to better long-term health and resilience against illnesses.

Get Healthy: Feeling Great or Depressed? It May Be In the Food You Eat

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Foods can play a significant role in affecting our mood, both positively and negatively. Certain foods can boost serotonin levels, which is often referred to as the “feel-good” hormone, while others can lead to inflammation or cause fluctuations in blood sugar levels, potentially leading to mood swings or depression. Here are five foods known to help boost one’s mood and five that may contribute to depression:

Foods That Boost Mood

  1. Fatty Fish: Rich in omega-3 fatty acids, such as salmon and albacore tuna, these fish are known for their role in improving brain function and are associated with a lower risk of depression.
  2. Dark Chocolate: Contains flavonoids, caffeine, and theobromine, which are compounds known to improve mood. It’s important to consume it in moderation due to its sugar and calorie content.
  3. Berries: High in antioxidants and anti-inflammatory properties, berries like strawberries, blueberries, and raspberries can help manage inflammation associated with depression and mood disorders.
  4. Nuts and Seeds: Especially those high in omega-3 fatty acids, like flaxseeds, chia seeds, and walnuts, can contribute to brain health and help improve mood.
  5. Fermented Foods: Such as yogurt, kimchi, kombucha, and sauerkraut, can improve gut health. A healthy gut microbiome is linked to mood regulation through the gut-brain axis.

Foods That May Lead to Depression

  1. High-Sugar Foods: Consuming a lot of sugary foods and drinks can lead to fluctuations in blood sugar levels, which can negatively impact mood and energy levels.
  2. Highly Processed Foods: Foods that are heavily processed, including fast food, snacks, and ready-made meals, often contain unhealthy fats, added sugars, and high levels of sodium, which may be linked to depression.
  3. Alcohol: While it may temporarily seem to lift your mood, alcohol is a central nervous system depressant that can worsen mood over time and interfere with the brain’s neurotransmitters.
  4. Caffeine: In high amounts, caffeine can cause anxiety, restlessness, and disturb sleep patterns, potentially leading to mood disturbances.
  5. Refined Grains: Similar to high-sugar foods, refined grains like white bread, pasta, and pastries can cause blood sugar levels to spike and crash, which may lead to mood swings.

It’s important to maintain a balanced diet focusing on whole, nutrient-dense foods and to limit the intake of processed foods, added sugars, and unhealthy fats to support overall mood and mental health. Individual responses to foods can vary, so it’s also beneficial to pay attention to how specific foods affect your mood and well-being.

Feel Good Tip ~ Music Makes Our Mood

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Want to Feel Happier? Music Can Help

The Atlanta Institute of Music and Media provided the following information on how listening to upbeat, happy music can be good for us.

Music tends to hit on us a deep level. Whether it is sad music that helps us feel relatable when we are going through hard times or joyful music that adds an extra bounce to your step, music is incredibly powerful. . . .  The Journal of Positive Psychology conducted a study in 2013 that discovered that individuals who listened to music that could be classified as happy and upbeat were able to improve their mood and overall happiness in just a few weeks. Throughout the study, participants were encouraged to try to improve their mood, but they were only able to find success when they listened to happier music. The music options that were offered were Copland (upbeat) compared to the gloomier Stravinsky.

Feeling good about yourself is great, but there are larger implications at play. Did you know that a better overall mood and demeanor are linked to the following:

      • Better physical health
      • Higher income
      • Greater relationship satisfaction

Note: Why not create a personal playlist of songs that make you feel happy and want to sing along? You’ll get physical and emotional benefits from listening to your “happy” playlist.

Feel Good Tip for Today ~ Gardening is Good for You

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Did you know that gardening has psychological benefits? When we work in a garden our stress lowers, we’re more mindful, our moods improve, and we have a sense of purpose. It’s not the size of the garden that matters, it’s caring for plants and nurturing them to maturity. In effect, we are giving of ourselves, our time, and our energy to another living entity. There’s still time to put plants in the ground or a pot if you live in the northern hemisphere. C’mon, get off the sofa and get gardening, you’ll feel better.

Health Tip of the Day ~ What is Your Body Telling You?

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4 Ways Your Body Talks to You

Red Flag Messages from Your Body – Your body will often let you know if something suddenly goes drastically wrong. If something feels really off — like changes in being able to see, talk, walk, think clearly, or communicate, or having chest pain or shortness of breath — call 911. Don’t wait to see if you feel better. If it’s a stroke or heart attack, you need medical care right away.

Do You Need a Rest Day from Exercise? You don’t feel up to your regular workout. Should you pass? Tune in. Do you feel sore and worn out? Then you may need a lighter day. Or are you feeling tempted by your favorite show and your couch? How often you need rest depends on how hard you work out and what you do, and how you feel. If you’re not in pain, some movement is usually a good idea. A certified personal trainer can give you a training schedule that builds in recovery.

Your Heart Rate Feels Off ~ You may feel lightheaded or dizzy with a racing, fluttering, or slowed pulse. If it lasts more than a few minutes or happens often, it might be from an illness or heart rhythm problem. Serious chest pain or trouble walking or speaking could mean a heart attack or stroke: Get to a hospital. An easy workout that suddenly seems hard and raises your pulse longer than usual may mean you’re overdoing it. Talk to a doctor about your symptoms.

Mood Matters ~ Everyone has times when they feel down or anxious. But if you have depression or anxiety, those conditions can affect you physically as well as emotionally. You might notice that you cry a lot, isolate yourself, avoid doing things you normally love, have tense muscles, find it hard to concentrate, and sleep or eat more (or less) than normal. These are cues to talk to your doctor or a therapist to get help.

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Health Tip of the Day ~ Feed a Good Mood

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Eat With Your Mood in Mind

Your food choices has an impact on your overall physical health. Some foodsscan also affect your state of mind. For example:

    • Carbohydrates release serotonin, a “feel good” hormone. Just keep simple carbs — foods high in sugar and starch — to a minimum because that energy surge is short and you’ll crash. Choosing complex carbs, such as vegetables, beans, and whole grains, can help you avoid a crash while still providing serotonin.
    • Lean meat, poultry, legumes, and dairy are high in protein. Protein-rich foods release dopamine and norepinephrine, which boost energy and concentration.
    • Omega-3 fatty acids, such as those found in fatty fish, have been found to have anti-inflammatory effectsTrusted Source that extend to your overall brain health. If you don’t eat fish, you might consider talking with a doctor about possible supplementation.
    • Highly processed or deep-fried foods tend to leave you feeling down and so will skipping meals.

If you want to eat with your mood in mind, consider starting with making one food choice for your mood each day.

For example, swap a big, sweet breakfast pastry for some Greek yogurt with fruit. You’ll still satisfy your sweet tooth, and the protein will help you avoid a midmorning energy crash. Consider adding in a new food swap each week.

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