How many times have you felt like a circus performer juggling motherhood, being a good partner and being a perfectionist at work? Sometimes it feels as though with just one misstep, the routine and life you have painstakingly put together, could come tumbling down. You need a safety net. You need to be able to take a breath and step back. You need to do things that are just for you.
After all, the show will go on and you will perform better if you feel better.
Here are our top 9 tips for boosting your mood naturally.
1. Get good quality sleep. Try to get into the habit of waking up and going to bed at similar times each day. Optimise your bedroom environment by eliminating external light and noise and finding a comfortable temperature. Try not to drink any fluids directly before going to bed to decrease your chances of waking in the night. Invest in a good quality mattress and change your bedding regularly. Your room should be your sanctuary.
2. Take regular exercise. Doing 30 minutes or more of exercise 3 to 5 days weekly, significantly improves symptoms of depression and anxiety. As little as 10 to 15 minutes at a time can make a difference. Exercise relieves stress, improves memory, helps you sleep better and improves your mood.
3. Get Outdoors. Spending time outdoors, especially in green spaces, is one of the fastest ways to improve your health and happiness. It's been proven to lower stress, blood pressure and heart rate, while encouraging physical activity and buoying mood and mental health.
4. Music. Music has the power to give us an immediate emotional lift. Everyone has a song that makes them want to cry, or a tune they can’t help but dance to. Our brains and bodies are hardwired for music and multiple parts of the brain light up when listening to music. Take control of the soundtrack of your life and use it to your benefit.
5. Omega 3. A healthy diet is an essential part of having high energy levels and feeling good. Fatty fish like sardines, anchovies, mackerel and salmon have some of the best sources available. Fish oils are well known for their heart health and skin benefits but they also have an incredible impact on the brain: inhibiting memory loss and depression and aiding health and well-being.
6. Meditation. 10 minutes of meditation can work wonders. You don’t need a special space; your bed, the shower, or even your desk will work perfectly as long as you are able to focus and relax. Pick somewhere where you won’t be distracted by your children, devices, and intrusive noises. Meditation is all about finding simple rituals to help you relax your body and mind; be in the moment and feel the benefits.
7. Engage your senses. We have already talked about the benefits of a good diet and having the right music to enhance your mood. That covers two of your senses. But what about the others? Here are some easy, natural ways to pick yourself up using your senses.
Touch: Basic human contact, like a hug or an arm squeeze, can relieve tension and give you a rush of oxytocin boosting your mood. Even laying your hand over your heart or giving yourself a head massage can slow the body’s stress response putting you in a better place.
Sight: Colours have a direct influence on your mood. Yellow for example, has long been associated with joy and optimism. Wear colours that make you happy and keep mood boosting coloured items nearby.
Scent: Our sense of smell is powerful which is why a familiar scent can evoke long forgotten memories. Other scents have equally impressive abilities. Citrus boosts energy and alertness; lavender improves mood, soothes anxiety and can even ease physical pain. Jasmine and rose are used in aromatherapy to boost mood. Peppermint is known to promote concentration and clear thinking and Cinnamon boosts your brain power, attention span, and working memory.
8. Social Media. Take a break from social media. Studies show that spending too much time scrolling can increase feelings of stress, anxiety, and depression. You should turn off notifications, set time limits, and fulfill your needs with other more relaxing activities.
9. Declutter. Clutter and mess can add to stress and anxiety. By cleaning, organising, and reducing clutter, you can take control of your environment and create a more relaxing space and focus on the more pressing issues in your life.
Hoorays! webinars can provide the information and support you need to be the best version of you. We provide real, valuable advice you can use at home and at work to help you create a better life through prioritising your needs and learning to focus on your well-being. Sign up today and let Hoorays! support you on your journey to a happier, healthier, better you.