When people consider their mood, they frequently consider whether they are in a good or bad mood. In reality, however, there is a great deal in between these two extremes. Numerous factors, including environment, daily habits, and physical/mental stress, affect how you feel.
Your mood can be positive or negative, as well as stressed, anxious, frightened, relaxed and calm, tense and agitated.
If you feel that your moods are unbalanced or that you are constantly in one extreme or the other, it may be time to examine your habits, daily routines, and time management. Your actions have a tremendous effect on your moods and feelings.
What Causes Your Mood to Change?
It is one of the most surprising aspects of mood swings how many things in your daily life, many of which you cannot always control, can affect your mood. The more you understand about mood changes, the more you will be able to determine which changes to your lifestyle will help your mood-boosting rituals the most.
Among the causes of your mood swings are:
Stress – Stress is likely one of the most prevalent causes. This can be severe emotional stress where you anticipate a change in mood, as well as very mild forms of emotional stress that you did not realize had such a significant impact on how you feel and act in general.
Mental health – Many mental health disorders, including anxiety and depression, can cause mood changes. If you have mental health issues, you may already be aware of how drastically your mood can change.
Yes, the quantity and quality of your sleep will influence your mood. We're not just talking about having a bad night's sleep and waking up feeling terrible. This includes poor sleep hygiene practices that affect your mood the following day.
Diet – As you will see throughout this article, what you eat can have a significant impact on how you feel. The majority of the time, what you eat has a significant impact on your mood.
Medical causes – Hormone fluctuations can affect your mood, but other medical causes, such as thyroid disorders, stroke, vitamin deficiency, and Parkinson's disease, may also be responsible for your mood changes.
1. Morning Journaling Practice
Let's talk briefly about morning rituals. This is one of those trending topics that people believe will only be popular for a short period of time, but this is not the case.
You now have a morning routine, whether or not you are aware of it. Upon waking, you likely prefer to complete certain tasks, such as brushing your teeth, taking a shower, walking your dogs, feeding your children breakfast, or stumbling out of bed and rushing to work.
We are not attempting to reinvent the wheel with your morning routine; rather, we are adding a few activities that will enhance your day and mood.
One of the best activities you can incorporate into your morning routine is journaling. There are numerous ways in which this can be beneficial, but one of our favorites is a brain dump.
What is a mental dump?
This simply means that you write whatever is on your mind and continue writing until you feel as though you have exhausted all of your distracting thoughts. Your mood swings may be the result of stress or feeling overwhelmed. Your thoughts can accomplish this without your awareness.
By doing this type of brain dump in the morning, you are able to release some of your tension and gain some clarity.
Below is a link to one of my 100 page daily journals, I sell on Amazon!
2. Improve Your Sleep Hygiene
If you want to boost your mood naturally each day, the next most important thing you can do is to get better sleep. And we're not just talking about the number of hours you sleep, though that's certainly crucial.
You should prioritize proper sleep hygiene, which is simply the routine you follow before bedtime.
Here are some additions to your bedtime routine that will help you get a more restful night's sleep and maintain a healthy mood:
-Begin preparing for bed one to two hours before you intend to fall asleep.
-Avoid using electronics or keeping the television on as you prepare for sleep.
-Try to avoid stimulants such as caffeine and alcohol before bedtime.
-Prepare your bedroom for a restful night's sleep by ensuring it is cool and quiet.
-Invest in blackout curtains to keep your bedroom as dark as possible.
-Participate in peaceful and quiet activities before bed, such as reading or journaling.
With these few adjustments, you will notice that you fall asleep more easily and wake up less exhausted and irritable.
I utilize a Yogibo pillow for sleep, I'm a huge believer in the health benefits of Yogibo for myself, it helps with my knee, hip and back pain caused by osteoarthritis, as well as eases my anxiety.
3. Take note of what you eat
This may not be what you want to hear, but what you eat affects your mood, including your mental state. Some foods, such as those high in sugar and refined carbohydrates, provide energy and make you feel better in the short term, but then cause an energy crash, after which you may experience a worsening of your mood.
When it comes to healthy eating, you should prioritize balance and the right nutrients. Attempting to consume more complex carbohydrates, whole grains, fruits and vegetables, and lean protein without being on a diet.
4. Exercise Your Body Daily
In addition to eating well, you should also exercise regularly. Again, we are not referring to completing a difficult fitness challenge or forcing yourself to engage in an extreme form of activity that you dislike.
Find workouts that get you moving, that you are excited and motivated to try, and that you actually enjoy. In addition to helping you become mentally healthier and improving your mood exponentially, these are also beneficial for your physical health.
You could try the following exercises: -Walking or going on a hike -Dancing
-Enrolling in a local exercise class
-Yoga or Pilates
-Weight lifting -Workouts with your children as a family
5. Practice Gratitude
When you appreciate the blessings in your life instead of dwelling on what you lack, your disposition will change almost immediately. There is always something to be grateful for, regardless of how difficult or challenging the current situation may feel. It could be people in your life who are always loving and supportive, a decent job, a roof over your head, your pets or family, or even just your morning cup of coffee and five minutes of solitude.
To improve your mood daily, begin jotting down five to ten things you are grateful for in a journal. Make this a daily ritual that you perform every morning or evening, and you will quickly observe the changes.
6. Make self-care your top priority.
Self-care encompasses far more than people realize and is frequently misunderstood. Simply put, your self-care routine should be something you do solely for yourself. At least once per day, you choose an activity that you enjoy, that relaxes you, and that brings you joy.
Despite the fact that it can be anything, here are a few suggestions to get you started:
-Get a manicure and pedicure
-Apply a face mask -Watch your preferred program
-Read a book -Create an artwork -Nap in the afternoon
-Take a bubble bath -Have coffee with a friend
It can be an individual or group activity. As long as self-care makes you feel better and is something you truly enjoy, there are no rules.
7. Eliminate Clutter and Organize Your Area
Yes, working on your space and getting it organized stabilizes your mood! Have you ever awoke in a clean and organized room and felt instantly better? A decluttered and clean residence makes all the difference. You are more productive, healthier, and happier.
Even if you are extremely busy, spend a few minutes every day cleaning and organizing your home as much as you can.
8. Disconnect at Least Once Daily
Allow yourself at least one time per day to be completely disconnected. This means no desktop or laptop computers, tablets, or cell phones. You are free to include television in your unplugging, but absolutely no phones! You require some time away from social media, phone updates, and text messages to unwind. This enables you to sit in peace and enjoy your home and family without the distraction of extra noise.
9. Establish Healthy Boundaries.
This is likely one of the most unexpected ways to improve your mood naturally. Sometimes you have so many expectations and so many people relying on you that you fail to recognize that your responsibilities are the cause of your bad mood.
It is okay to say no. It is acceptable to decline an invitation. It is acceptable to not always be the person on whom others can rely for their every need. Establish healthy boundaries and communicate to others when and if you are available. If they care about you, they will respect your need for boundaries just as you respect theirs.
10. Go Outdoors for Some Fresh Air
If possible, try to spend more time outdoors. Vitamin D and fresh air will greatly improve your mood and energy levels. Many people do not get enough vitamin D from their diet or from the sun's UV rays because they do not spend enough time outdoors. Determine how you can spend a bit more time outdoors; this is the simplest step.
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A'ho Namaste creates peace movement content and this information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding any type of mental or physical issues. Never disregard professional medical advice or delay in seeking it because of something you have read.
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About The Author:
Catherine (Cat) Valliere
After a lifetime of exploration; 2020 Covid life, led me to a full time focus on the gifts of meditation, alternative health and spiritual well being.
Anything I share comes from a place of healing from within myself and in no way is meant to replace professional medical advice.
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