Moods are a natural aspect of life, and feeling down occasionally is common, but being stuck in a negative mood all day is not ideal.
According to Ruth Ellingsen, a psychology department clinical assistant professor at the University of Oregon, you can't simply force yourself to feel better, but you can adjust your thoughts and behaviors to influence your mood.
The first step is recognizing your current mood mindfully, as it's easy to overlook emotions in our daily lives. Ellingsen suggests using a feeling thermometer, with four zones representing different emotional states, to assess how you're feeling and take appropriate actions to improve your mood before it worsens.
Understanding Your Emotions
Ruth Ellingsen, a clinical assistant professor in the psychology department at the University of Oregon, explains that the first step in altering your mood is recognizing your current emotional state.
Ellingsen suggests utilizing a feeling thermometer, which categorizes moods into green (comfortable feelings), yellow (slight discomfort), orange (nervousness or frustration), and red (intense discomfort). This tool allows individuals to gauge their emotions effectively.
Effective Strategies to Improve Your Mood
1. Breathing Exercises: Gregory Sullivan, from the University of Missouri, recommends employing breathing techniques when feeling down. Techniques like the "physiological sigh" or the 6-7-8 breathing exercise can help relax the body and shift focus away from negative thoughts.
2. Physical Activity: Sarah Sarkis, an executive coach, advises engaging in physical exercise for 15 to 20 minutes to release endorphins and adrenaline, which can elevate moods quickly. Activities like running, yoga, or tennis can help redirect negative energy.
3. Acts of Kindness: Sullivan stresses the importance of focusing on others to combat a bad mood. Helping others or building relationships can enhance emotional well-being and feelings of positivity.
4. Nature Therapy: Spending time outside can reduce stress levels and anxiety while promoting a sense of well-being. Combining nature with music can further elevate mood and interrupt negative thought patterns.
5. Gratitude Practice: Embracing gratitude by acknowledging simple joys in life can significantly impact mood. Reflecting on things to be grateful for before bedtime can aid in achieving a more restful sleep.
6. Mindfulness: By staying present in the moment through breathing exercises or meditation, individuals can effectively reduce rumination about past or future events that contribute to negative emotions.
7. Cooling Techniques: Applying an ice pack to the forehead can help induce relaxation by cooling the body. This physical method can trick the body into a calmer state.
8. Muscle Relaxation: Progressive muscle relaxation, wherein muscle groups are tensed and then relaxed, can aid in promoting relaxation and combating a bad mood.
Acceptance of Emotions
Sullivan emphasizes the importance of acknowledging and accepting all emotional states, both positive and negative, as part of overall well-being. Understanding the transient nature of emotions and embracing them without judgment can lead to emotional harmony and resilience.
Seeking Professional Guidance
While temporary bad moods are common, persistent feelings of sadness, hopelessness, or fatigue may indicate deeper psychological issues. Individuals experiencing prolonged negative emotions should consider seeking assistance from a mental health professional for appropriate evaluation and support.
In conclusion, understanding and managing moods are integral to maintaining emotional well-being. By implementing these strategies and seeking professional help when needed, individuals can navigate through various moods effectively and nurture a healthier mindset.
Need an Instant Way to Boost Your Mood? Try These 6 Tips
Video By The Doctors
