Here are 9 proven ways for people to overcome a bad mood.
1. Find a spot beside a sunny window
Soaking up the sun releases serotonin, known as the happy hormone for its ability to lift moods and make us feel good about the world.
Researchers have found that you don’t need to be outside to reap the benefits. Sitting in sunny rooms eases stress and helps with pain It’s thought this means that even indirect sunlight, having a window pane between you and the natural rays, has an effect on serotonin levels.
2. Challenge the grumpy thoughts
Think about what’s causing your bad mood. Is it just that everything went wrong earlier, or is there something deeper going on – for example, you are lonely or bored? Challenge negative thoughts and ask yourself why you are feeling fed up.
3. Sit up confidently
If you find yourself slumped in your chair, or lying on the sofa feeling disconsolate, there’s an easy way to shift your mood: sit up confidently.
Change your body position so that you’re sitting up with your feet spread out and your legs slightly apart. Research shows that adopting a power posture that helps confidence lowers levels of the stress hormone cortisol.
4. Eat breakfast
Researchers found that tucking into breakfast boosted mood, more positive. A study also found that eating breakfast increased feelings of mental alertness.
5. Smile
Next time you feel grumpy, try turning on a smile – even if it’s the last thing you want to do.
“When you smile, you trick your body into feeling better about itself.
Smiling slows your heart rate, which in turn reduces the blood pumping through your body and lowers your feelings of stress.
6. Breathe deeply
For five minutes, focus on breathing out for five seconds and breathing in for five seconds.
When your mind starts to wander, keep pulling your mind back to your breathing. Doing it for five minutes should help clear the mind and transform a grumpy mood.
7. Write feel-better lists
Grab a pen, and two pieces of paper. Then start to write a gratitude list of all the things that you’re grateful for in life – for example, your family, your health and something fun you’re looking forward to.
Next, write a negative list. “Include all the things that are making you feel grumpy, like forgetting to put the bins out and getting stuck in a traffic jam.
Afterwards, read both lists carefully – often you’ll find that most of the problems on the negative list are actually small and insignificant, and you wonder why you’re grumpy. Compare it to the gratitude list, which is full of really important big things.
8. Eat every four hours
Make sure you tuck into a snack or meal every four hours to keep your blood sugar levels stable.
When you’re really hungry, you feel grumpy and irritable and this is caused by a drop in your blood sugar levels.
Eat whole grains, fruit, vegetables and lean meats. And as these foods rate lower on the glycaemic index, they will keep your blood sugar level steady for longer.
9. Have a dance around your sitting room
Exercise creates a rush of endorphins, feel-good neurotransmitters. Of course, you can get outside and go for a run or hit the gym, but if can’t get outside and can’t run stick on some music and dance. You’ll be surprised how much better you feel.
If you can think of a number 10 for this list write or email and share your top tip for feeling better.
By Tina Foster
