In the hustle and bustle of everyday life, it is easy to find ourselves feeling a little down from time to time. Our mood can be affected by several things, whether it’s the monotony of daily routines, stress from work or personal life, or just a general sense of unease. Remaining positive and cheerful can sometimes be a struggle. However, several natural mood boosters are quite simple yet considerably effective techniques that’ll help lift your spirits. 

1.    Nourish your body:

When you’re feeling down, it can be tempting to turn to sugary, high calorie treats to lift your spirits, however, that very rarely increases the levels of endorphins, serotonin, or any other happiness inducing hormone in your body. Recent research has found that the best meal one can have, to improve their mood is a combination of complex carbohydrates and lean proteins. Some examples of complex carbohydrates are sweet potatoes, rolled oats, beans, and quinoa. As for foods rich in lean protein; fish, beef, chicken, turkey, tofu, beans, lentils, eggs, and unsweetened yoghurt are some great examples. They can also help increase the levels of dopamine and norepinephrine, which are chemicals present in the brain that play a role in our moods as well as motivation and concentration. Dark chocolate, bananas, berries, nuts and seeds, coffee, and fermented foods such as kimchi & kefir, are also found to be great mood boosters.

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2.    Soak up some sun:

Spending time outdoors in the natural sunlight can have a profound impact on our mood. Sunlight triggers the brain’s production of ‘Serotonin’, which affects a variety of functions of the human body such as stress response, sleep, and memory. Aim to spend a minimum of 15 minutes sitting outside soaking up the sunshine and enjoying the beauty of nature. 

3.    Listen to your favorite music:

Music has a unique ability to uplift our spirits and evoke powerful emotions. But it can also boost the brain’s production of the hormone dopamine. This increased production of dopamine helps relieve feelings of anxiety and depression and reduce stress. Research has shown that blood flows more easily when music is played, which reduces heart rate and blood pressure and decreases cortisol levels. 

4.    Get moving:

Even though the idea of exercising can sometimes seem daunting and is easy to postpone it to another day, physical exercise releases ‘Endorphins’ which can help reduce feelings of stress and anxiety. Finding an exercise routine that works for you can do wonders for your mood, whether it is taking a brisk walk, hitting the gym, or practicing yoga.

5.    Practicing gratitude:

Cultivating a sense of gratitude has shown to improve one’s mood by increasing positive emotions like happiness and joy. It refocuses one’s attention, so we only notice good things around us. Keeping a gratitude journal to write down small things that one is grateful for everyday is a great way to practice gratitude on a daily basis. 

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6.    Engaging in creative activities:

Having a creative outlet like painting, writing, playing music, or dancing can be incredibly therapeutic and uplifting. Creative expressions allow you to tap into your emotions, relieve stress, and cultivate a sense of accomplishment and fulfilment. So even if you aren’t going to be the next Picasso or Mozart, don’t be afraid to unleash your inner artist and explore your creative side!

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7.    Prioritize Sleep:

The quality of sleep one gets every night is essential for both, their physical and mental health. Though recent research suggests that woman need more sleep than men, it depends on different people how many hours of sleep allows them to function at their best. 

Seven to nine hours of sleep are usually recommended for all. Additionally, the best hours to sleep are from 10 pm to 4 a.m., as these hours correlate with a major part of the circadian rhythm of sleep for most individuals. Not getting enough sleep on a regular basis may cause health issues for adults. 

By incorporating some of these natural mood boosters into your daily routine, you can enhance your mood and feel more relaxed, resulting in a sense of fulfilment in your life. Beating the blues doesn’t have to involve drastic measures or expensive treatments, it can also be small adjustments you can make to your daily lives. But if you feel like you still can't beat the blues, don't hesitate to reach out to a mental health professional at Heart it Out.