Ten simple ways to improve your mood that don’t involve exercise!
While exercise is a well-known way of improving your mood, there are numerous ways to achieve the same result, some of which may surprise you.
In Just One Thing, Dr Michael Mosley guides you through many different ways to achieve healthier and happier living. Here are ten mood boosters you might like to try…
Get Some Sun
Exposure to sunshine boosts your mood by increasing your brain’s release of the serotonin hormone that helps you feel calm and focused. One study showed that the release of serotonin is directly related to the duration of bright sunlight, and that was regardless of the season or outside temperature. Direct sunlight can also trigger your skin cells to produce endorphins, doubling down on the sun’s feelgood factor.
One study suggested that “satisfying relationships” count more towards happiness than fame, money, social class and IQ.
> Why you should be catching some rays
Take a Breath
It’s the most natural thing in the world, but breathing does more than supply oxygen to the brain and body. Among other things, it can change your heart rate, lower your blood pressure, reduce your stress levels and combat anxiety.
When you’re stressed, the levels of a chemical called noradrenaline in your brain get too high, disrupting your focus. But taking a deep breath – for example, by breathing in for the count of four and out for the count of six – helps to re-set your brain and breaks the vicious cycle of panicked thinking, making you feel more in control of your mind and body.
> How to reset your brain with your breathing
Reach Out
Have you been a bit of a hermit lately? Reaching out to someone can make a big difference to your wellbeing. As well as reducing feelings of loneliness, one study suggested that “satisfying relationships” count more towards happiness than fame, money, social class and IQ.
Social interactions that constitute a meaningful connection can vary from chatting to a barista in a café through to helping a neighbour or socialising with friends and family. For those for whom mobility is an issue, social media is a valid way to make a connection. So maybe it’s time to message that friend who you haven’t seen for years?
> Can reaching out to a friend or neighbour make you healthier?
Write It Out
If you have a lot on your mind, you might be surprised to learn that writing it down could actually help you move past it. Just setting aside 15 minutes for what’s called “expressive writing” can reduce negative thoughts and reduce stress, improve your mood, your sleep, your immune system and even your memory – and you could start to feel the benefits within just a week.
Social psychologist Professor James Pennebaker, who has carried out a number of studies in this area, says: “One reason that this can be so powerful is that when you write, you get these upsetting experiences out of your mind and you're able to connect with other people better.”
"There's so many attractive, appealing things in one package".
Dr Adrian Ward explains why phones are so dangerous for your concentration.
Put Your Phone Down
You probably know that excessive use of a mobile phone can be detrimental to your mental health, sleep and productivity. Of course, it’s hard to break our dependence on them because we often rely on so many of the functions they offer. The good news is that you don’t have to go cold turkey to shake things up. A study in Germany showed that people who reduced their phone usage by just an hour a day felt less anxious and more satisfied with life. If you are going to try and limit your reliance on your phone, research suggests that keeping it in a separate room for a while will get the best results.
One study found that when employees were able to view plants from their desk, they performed better in a specific test of concentration by 19%.
> Enhance your brain power by putting your phone down
Take a Break
Meditation and taking a nap are tried and tested ways of de-stressing but even just regular short breaks of a few minutes at a time can have positive effects such as lowering your heart rate and making you feel calmer. Letting your mind wander is a crucial part of any downtime too. “When you take a break, you don't want to load your mind with something else,” neuroscientist Professor Moshe Bar says. “Mind wandering plays an important function in our mental and physical lives: it’s a power tool for creative thinking, for improving mood, for decision making; for mental resilience.”
> Why you should take more breaks
Get Some Houseplants
Houseplants don’t just help to make a room look nice, especially one without a view, they improve air quality and can improve wellbeing, memory and productivity. Anecdotal evidence suggests that plants can help people breathe in more deeply and therefore feel more comfortable and calm.
In one study where plants were taken away from an office, employees reported more stress, reduced efficiency and reduced attention. Meanwhile, another study found that when employees were able to view plants from their desk, they performed better in a specific test of concentration by 19%.
Sing
You might already enjoy singing in the shower or perhaps singing along to the radio in the car, but did you know by doing that you are also releasing a whole range of chemicals that contribute to feelings of happiness? Examples include β-endorphin, dopamine, serotonin and oxytocin; and also endocannabinoids – chemical compounds which have similar actions to the active component of the cannabis plant. Consequently, singing can have a wide range of significant psychological effects, helping to build your self-confidence, reduce loneliness, and positively impact levels of anxiety.
Try just thinking about three things that you are grateful for in a day.
> Why singing is good for your body and mind
Learn a new skill
It may seem counter-intuitive to add more to your to-do list when you’re stressed, but there is evidence that learning something new can be one of the most effective ways of reducing stress and calming down your body. When you’re focusing on the task at hand, you can get into a state described as “flow”, where you are completely submerged in the moment. It calms down the frontal part of your brain which usually helps you to analyse and question your own behaviour so you become less judgmental of your actions.
Count your blessings
This might sound old-fashioned, but there is solid science behind the claim that getting into the habit of expressing gratitude will not only make you feel better but can actually rewire your brain.
In one study where people were asked to cultivate feelings of gratefulness, researchers saw greater activation in the medial prefrontal cortex, the area of the brain associated with decision-making and social reward. To experience the benefit of this mood regulation and start to change your thought process from negative to positive, try just thinking about three things that you are grateful for in a day – be that a general gratitude or from positive interactions with others.
