Top Ten Tips on How to Lift Your Mood
At certain times of the year especially if you are experiencing a harsh, cold winter you might find that your spirits are a bit low.
But help is at hand - we share some tips for lifting those spirits...
Watching the birds in nature
Spend a few minutes watching the birds in your surroundings. Along with just being out in nature, actively watching birds (and other wildlife where possible) can bring both a short term wellbeing boost and longer term health benefits.
If you can take a few minutes to pause and enjoy nature (even from a window) it can help recovery from mental fatigue.
Try a smiling meditation
Are you sitting comfortably? Then close your eyes and smile. Even if it feels a bit forced, hold the smile for thirty seconds while focusing on your breathing. Smiling, even artificially, triggers the release of dopamine and serotonin because of the feedback from facial muscles to the brain.
Getting into the habit of 'smiling meditation' enhances this by combining the mood-lifting effects of smiling with mindfulness. Visualise warmth radiating from your smile to your entire body.
Looking at a flower
Just by looking at a flower or several flowers will help to lessen negative emotion while accelerating the recovery of the body's stress response. If you can get out into a garden full of flowers or just treat yourself to a bunch of fresh flowers, you will benefit from nature's boost.
Rubbing your earlobes
You might not know that the ears are rich in nerve endings as well as acupressure points that are linked to calming and energising effects on the body.
Gently massaging your earlobes with your thumb and index finger helps to stimulate these points, promoting the release of endorphins - the body's natural feel-good chemicals.
Start at the base of the earlobe and work your way up to the top in circular motions for some two minutes. This technique is a discreet and simple way to reduce stress and improve your mood while on the go.
Humming
In the same way as singing, humming extends your breathing rate and activates the vagus nerve, calming the nervous system.
Humming also helps to boost circulation leading to more oxygen to the brain and, along with the enjoyable vibration of the humming itself, can make us feel more uplifted and alert.
Drinking water with lemon
Unfortunately, even mild dehydration can affect your mood perhaps making your feel irritated, tired or unfocused. Drinking a glass of water with a slice of lemon is a quick way to rehydrate while also giving your senses a gentle wakeup call.
The refreshing taste of citrus activates your taste buds while providing a small dose of vitamin C to support energy and reduce stress.
Sipping on lemon water first thing in the morning or during an afternoon slump can reinvigorate your body and mind, leaving you feeling more positive within minutes.
Eating a few squares of dark chocolate
Ooh so delicious! Dark chocolate is rich in magnesium and flavonoids which help to promote relaxation and improve blood flow to the brain. This in turn can improve your mood almost immediately
A few of those squares can provide a quick serotonin boost without causing any blood sugar spikes - especially when paired with a small handful of seeds or nuts.
Having a good stretch
When we stretch, we activate the parasympathetic nervous system - the body's main relaxation pathway. This action slows the heart, lowers blood pressure, slows the rate of breathing, reduces sweating and makes us feel calmer and more in control.
Adopting the magic rule of three
There is a more unusual trick you can practise that is said to lift your mood almost at once. It involves creating patterns in threes...
Tap your fingers three times, then your foot three times and repeat this for about a minute. This acts like a gentle massage for your nervous system AND you can do it anywhere without anyone even noticing - it could be under the desk at your work station, while walking or even during a tedious meeting!
Keep that three beat rhythm going for sixty seconds to see how your mind starts to move into a better place.
SOURCES:
https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate
https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
https://www.medicalnewstoday.com/articles/318662
Written by Jane Chitty
Jane writes for Healing Natural Oils, a producer and retailer of high-quality, all-natural treatments for a variety of conditions as well as a range of beauty products. Apart from writing about those various conditions, she also covers general health, environmental and other subjects of interest. She has lived in Kenya as well as Cape Town, South Africa and spent time in San Diego, USA. She now lives in Somerset, England with regular visits from her far-flung children and grandchildren. She is a keen gardener and enjoys growing fresh fruit and vegetables with her husband on their joint allotment. As a result, there is something available to use in the kitchen virtually all year round. Her regular posts can be found on our blog.