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Mood Boosters

   January 23, 2024
Mood Boosters


You are depressed? Here are some ways to cheer yourself up and clear your mind:

Everyone experiences times when they feel depressed, tired or anxious. These phases eventually pass, but occasionally you can get stuck emotionally and mentally in a rut. Here are some ways to help you get out of that situation when it occurs.

Get underway.
Exercise increases the release of endorphins, which are feel-good chemicals released by the brain.

The British Journal of Sports Medicine recently published an online review of more than 1,000 trials. The review revealed that people who engaged in regular physical activity, such as walking, resistance training, Pilates and yogaThey experienced lower levels of anxiety and improved mild anxiety-related symptoms. depression compared to sedentary individuals.

According to additional research, aerobic exercise can have a significant impact on mood. Dr. Darshan Mehta, medical director of the Benson-Henry Institute for Mind-Body Medicine at Harvard-affiliated Massachusetts General Hospital, says any type of exercise is beneficial. “Your exercise could be as simple as gardening or working on home projects,” he says. “The point is to get moving and do it often.”

Spend time in nature.

Researchers have found that spending time in a natural environment can reduce neural activity in the prefrontal cortex, a part of the brain linked to negative emotions. Additionally, studies have shown that spending time in nature can reduce the stress hormone cortisol and blood pressure. As long as you find the environment relaxing, it doesn’t matter what type it is. Dr. Mehta says, “So, you sit in an urban green space or walk on a nature trail.” If he can’t go outside, he can still experience a similar feeling by contemplating images of beautiful natural environments and playing natural sounds on his computer or smartphone.

Be grateful.
Writing down the things you are grateful for can help you feel less stressed and anxious. Start a journal to document these instances of gratitude. Your entries can include general things like being able to exercise every day and having a close-knit group of friends, as well as happy moments like a friendly transaction at the grocery store. “Try to provide details about what you are grateful for and how these elements improve your outlook,” according to Dr. Mehta. It is not necessary to write every day; In fact, some research suggests that writing even once a week can be beneficial.

Develop mental skills.
“Engaging in mentally stimulating activities such as painting and other forms of art, learning to play a musical instrument, or learning a language can be a great mood booster as they provide a sense of accomplishment,” according to Dr. Mehta.

Help others
Volunteering has many positive emotional effects. According to a study of 13,000 older adults published in the American Journal of Preventive Medicine in August 2020, those who volunteered for at least two hours a week reported feeling happier and more optimistic than those who did not. “Volunteering can also increase self-esteem by providing a sense of purpose,” according to Dr. Mehta.

Set aside time to practice meditation.
By focusing on the here and now instead of dwelling on the past or future, practicing meditation can help you reduce your stress levels. Online guided meditations at www.bensonhenryinstitute.org/guided-relaxation-exercises can teach you the basics.



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