Some people can experience bad moods from time to time, and of course many of them wonder how to overcome feelings of distress, sadness or frustration, especially long-term feelings, according to Live Science.
Recent figures, published in The Lancet Regional Health Americas, show that rates of depression in the United States, for example, have more than tripled during the COVID-19 pandemic, and the World Health Organization says depression is currently the leading cause of disability globally. The good news is that there are many simple daily practices, as well as long-term solutions, that science has shown can positively affect mood.
Live Science polled experts on how to improve mood in particular and health in general. Experts agree that eating a healthy diet, interacting with others, exercising, drinking enough water, and getting enough sleep all help when it comes to improving your mood. Experts advised some small changes that can be introduced in daily life to raise morale, as follows:
1. A nice deed for someone else
Whether it’s lending someone a book they no longer need or doing groceries for someone, doing a kind act for someone else can go a long way to making someone feel positive.
Expert Dr. Deborah Lee said: “Doing a good deed with another person releases oxytocin, the same hormone that is released when cuddling a newborn or falling in love. There is also a rise in dopamine levels, which reflects feelings of happiness, and which levels are linked to. Low levels of it can lead to low mood and depression, so any action that boosts dopamine levels is likely to have the opposite effect.”
2. More drinking water
“Dehydration can affect the balance of dopamine and serotonin in the brain, which in turn can increase feelings of low spirits, anxiety or depression,” explained Melissa Snoffer, a registered dietitian. The brain and encourage good blood circulation – which is why it is essential that the human body is fed with an adequate amount of water throughout the day.”
3. Smartphone and computer
Dr. Lee warned that staring at a computer or smartphone screen for long periods is linked to an increased risk of mental health conditions, and she recommends trying to turn off your smartphone for set periods each day.
“Research has shown that limiting mobile phone use to just 30 minutes a day leads to increased feelings of well-being, lower levels of depression and less loneliness,” Dr. Lee explained. “Turning off the phone during the night is also likely to help improve sleep quality,” she added.
4. Communication with others
Dr. Lee said, “Humans are social creatures and need the company of other human beings to feel happy, fulfilled, and appreciated. Loneliness is fatal, as it has been scientifically proven that feeling lonely can raise blood pressure and increase the risk of heart disease, in addition to that people who suffer from loneliness They are more likely to experience depression, lack of sleep and general cognitive decline.” Dr. Lee explained that feeling lonely increases the risk of death by 50%.
5. Sunlight
Dr. Lee confirmed that going out every day raises the morale and improves the mood, and advised to sit near the window, whether at work or at home. Dr. Lee said that if a person suffers from seasonal affective disorder (SAD), they can replace sunlight with a light box.
Dr. Lee explained that getting more daylight helps improve mood, immune system and sleep quality, and ultimately raises energy levels.
6. Laughter
It sounds simple, Dr. Lee said, but there is nothing better than laughter, explaining that “when a person laughs, there is an increase in the brain’s neurotransmitters, such as dopamine and serotonin, and levels of cortisol, known as the “stress hormone”, decrease, making the person Feel happy, relaxed and calm.”
Dr. Lee advised that you can try watching some funny movies or listening to some comedy podcasts regularly, which helps to feel happy and rejuvenated.
7. Cognitive behavioral therapy
Cognitive behavioral therapy (CBT) is a type of talk therapy that can help you learn to develop coping strategies for a range of mental health conditions, including anxiety and depression. “Research into CBT has shown that it can be effective in elevating mood and improving energy levels,” Dr. Lee explained.
In a recent meta-analysis of 91 studies, published in the Journal of Psychiatry, CBT interventions showed a greater reduction in depression than other treatments.
8. A healthy diet
What one eats plays a vital role in how one feels. Eating a balanced diet is vital to good mental health – by consuming a variety of vitamins, minerals and other essential nutrients, the body, and thus the brain, is provided with the fuel it needs to function properly, including mood regulation.
For her part, Dr. Sanofer said that many different nutrients have been shown to help improve brain health and, accordingly, mood, as follows:
• Vitamin B12 is important for the production of serotonin, a chemical responsible for regulating mood. While the human body cannot produce B12 on its own, it can easily be consumed through supplements or in foods such as fortified cereals and nutritional yeast as well as eggs, fish or dairy products.
• Vitamin B6, which is found in bananas, chickpeas and dark leafy green vegetables, can stabilize mood by creating neurotransmitters that help reduce the harmful effects of stress.
• Tryptophan, zinc and selenium support healthy brain function. It can be obtained by eating some nuts or seeds of pumpkin and flax.
9. A decent amount of sleep
Dr. Lee said that getting 7-8 hours of quality sleep each night is critical to good physical and mental health. Lack of sleep can affect mood, energy, and concentration levels.
10. Exercise daily
“Exercise is known to boost levels of the neurotransmitters that help us feel happy, such as dopamine, adrenaline and serotonin. Exercising also leads to an increase in endorphins, which naturally lift our spirits and mood,” said Dr. Lee.
The US Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.
Symptoms of depression
Experts noted that symptoms of depression include:
• Feelings of emptiness, sadness and despair
• Persistent low mood
• Loss of interest in normal activities
• Fatigue and lack of energy
• Sleep disorders
• Changes in appetite and weight
• Move and speak slowly
Difficulty concentrating
