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.
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.
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.
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:
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.
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:
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.
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.
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.
Your food choices has an impact on your overall physical health. Some foodsscan also affect your state of mind. For example:
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.
Visiting a museum or seeing a concert is yet another way to boost your mood. A study that examined the anxiety, depression, and life satisfaction of over 50,000 adults in Norway offered an interesting link: People who participated in more cultural activities, like attending a play or joining a club, reported lower levels of anxiety and depression as well as a higher satisfaction with their overall quality of life. So get out there and participate!
