Reprint From Our Mindful Journey

3470650293_60b27d6539_z7 Steps to a Better Mood from  Our Mindful Journey
1: EXERCISE
Fortunately, it is possible to exercise yourself to a better mood. Exercise not only causes a creation of neurons, but it also increases the concentration of the neurotransmitters serotonin and norepinephrine. Low concentrations of these neurotransmitters in the body is linked to depression.Exercise is a remarkably powerful and astonishing solid means of changing your disposition. Physical exercise on a regular basis presents many of the benefits of the other described procedures for regulating moods.It distracts you by eliciting you to awareness of your body sensations rather than on your distraught thoughts. Exercise relaxes you yet physically tires you ~ aiding the body to sleep peacefully.Physical activity helps you stay flexible and strong by eliminating tightness from your muscles. The flow of endorphins hoists mood directly as a result of exercise.2: SLEEP
Sleeping is crucial to an individual’s stability, as any form of disruption in sleep can contribute to, exacerbate, and even cause mood disorders and a multitude of other conditions.

Sleep and mood are closely linked; poor or insufficient sleep can cause irritability and stress, whereas healthy quantities can augment well-being.

After a sleepless night, you may be more petulant and short-tempered. Some studies have shown even fractional sleep deprivation has a profound impact on mood.

A study conducted at University of Pennsylvania clarified individuals restricted to four and a half hours of sleep every night for a week were more stressed, sad, angry as well as mentally shattered.

There has even been a link established with respect to sleep deprivation and psychosis. A joint-study conducted at the University of California and Harvard Medical School revealed (through magnetic resonance imagery) sleep deprivation causes an individual to become entirely irrational and incapable of making an appropriate response to an outside stimulus.

Other studies have shown the decline in cognitive performance coupled with sleep deprivation is comparatively similar to what the brain experiences during alcohol intoxication.

3: HUG AN ANIMAL
The practice of incorporating domestic animal companionship to assist with emotions of people dates back to the eighteenth century. Spending quality time with a furry friend is proven to release various hormones ensuring you to find yourself in a good mood, namely oxytocin, prolactin, and serotonin. All of these hormones counteract the effects of cortisol, which is commonly known as the stress hormone.

As little as 15 minutes dedicated to this activity can help promote proper brain chemistry thus a better, healthier mood.

Go to the park with your dog and enjoy the green scenery.

4: VENT
Individuals are creatures with societal interests. Most find solace in chatting about life difficulties with others when they become distressed. First, because of the attention and understanding from another person assists people to experience a less unaided agony. Second, because discussing a specific problem will guide people to get grip on the obstacle and to take note of prospects not apparent before.

A study published in American Journal of Psychiatry followed 100 people with depression who joined an online support group. Greater than 95% said the participation in the support group helped to remedy their depression.

Emotions generate an inner pressure inside people that drives expression. Discussing the issues producing the stressed emotion acts as a diffuser or a way to vent burden that may otherwise end in unhealthy behavior. Normally venting demands an audience—trustworthy friends for example.

Sit on the park bench with a close friend and discuss your feelings.

5: MEDITATE
Meditation practices are intended to aid people to produce a deeper view on the capacity of their mind. As an alternative to possessing worry, people can begin to appreciate their ability to experience a worrying feeling. The same desires and worries are still present after establishing the new perspective, except with the different view the anguish and worry are moods you can influence. The mindset allows you to choose whether or not to take emotions solemnly, rather than allowing things to delineate you as an individual.
In as little as 3-days (1-hour each day) eighty-two (82) undergraduate students at Wake Forest University School of Medicine, who did not have experience with meditation, had beneficial effects on mood. The three-day meditation training reduced negative mood, fatigue, depression, confusion, and heart rate.

To put yourself in a better mood take your meditation practice to a near by green space.

6: GO FOR A WALK
Going for a walk is great activity to help relieve stress and is also excellent way put things in perspective. There is something about seeing the outside world that makes you realize how picayune and trivial your problems are.

Walking relieves stress in much of the same way exercise does, by boosting endorphins to relieve stress hormones. Walking also improves your mood much akin to meditation because it triggers involuntary attention, thereby forcing you to reflect and introspect.
So the next time you find yourself stressed or down about something, go for a walk.

It doesn’t matter if it’s day or night and it doesn’t matter where; just as long as you are walking.

7: GET SOME SUNLIGHT
Numerous studies have shown that (natural) light does wonders for mood. In fact, light therapy is becoming a common treatment option for those suffering from mood disorders (such as depression). So the next time you find yourself down and out, go out for a walk or even lay out on your front yard.

The natural light will do wonders for your mood in just minutes.

If you do not have access to direct sunlight, turning the lights on in your house will do the trick, or get some mood light fixtures (such as NatureBright Suntouch). As a more permanent fix, make sure your room has access to plenty of natural lighting and your walls are painted with lighter colours.

Photo credit.

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