As much as we would like life to be all sunshine and rainbows, the reality is that clouds are a part of life. But we can change our forecast to mostly sunny! Not everything in life is within our control and when things don’t go as we expect, we often experience a myriad of negative emotions. What is in our control, however, is what we can do to transform a gloomy outlook into a positive one. When feeling sad or a little low, try one (or more!) of these proven ways to lift your spirits and brighten your mood.
Physical Activity
It could be as simple as just showing up and moving! A Harvard study suggests walking at a good pace for about 30 minutes five times a week, or three times a week for 60 minutes, improved symptoms of mild to moderate depression. Exercising under bright lights may be even better for seasonal depression. Getting the body moving produces positive endorphins that help regulate mood. Suffering from a short or long term illness can also result in feeling emotionally low. Participating in regular physical activity can boost the immune system and reduce the likelihood of falling ill frequently.
Healthy Eating
Never underestimate the power of foods! Certain foods can help to enhance our mood and relieve anxiety. A balanced plant-based, whole food diet is a great way to support overall health. But when the ‘Blues’ get us down, some fun foods like blueberries, almonds, acai berries and even dark chocolate can help pick us up. It’s a good idea to avoid candy and foods that are highly refined and contain high amounts of sugar. These might give a temporary rush, but they always lead to a crash – which might be the reason we feel sad in the first place. What we eat really does affect us, so choose the fun stuff that helps us feel better in a healthy way. Nutritional psychiatry professor, Felice Jacka, draws attention to how different foods interact with the brain and she states “Eating several servings of fruits and veggies daily, along with whole grains, and occasional treats is the best way to support good mental and physical health throughout life.”
Mindful Meditation
Explore and experiment with different forms of meditation practices until you find one that suits you best. Set aside some time during your day for uninterrupted silence to practise focusing your attention on the present moment. Whether you are visualizing a place that makes you feel happy, or focusing on deep and relaxing breaths, mindful meditation is scientifically proven to help decrease feelings of stress, anxiety, and depression.
Acts of Kindness
Another way to beat the Blues is to get out and help someone. Volunteering can improve mental health and life satisfaction. There are many organizations that offer opportunities to help and they offer ways to start small, such as a couple of hours at a time, a small project, or even one-time events. And here’s a bonus: you will be welcomed with open arms and connect with a community of people who are making a difference. Helping others triggers the reward pathway in the brain known as the mesolimbic system. It releases “feel-good” neurotransmitters such as oxytocin and vasopressin. The buzz you get from these neurotransmitters is sometimes known as “the helper’s high.” Helping others is also a way to build meaningful connections to your community which often results in a sense of belonging – something that we all desire.
As you navigate through the journey of combating the blues, remember to seize the moment and explore the plethora of happiness-inducing strategies. By integrating physical activity, nutritious eating, mindful meditation, and community service into your daily routine, you pave the way for a brighter tomorrow. For an extra boost of inspiration and tailored advice, make sure to leverage the Innergy App. Embrace these tools, cultivate positivity, and watch as your world transforms into a sanctuary of joy and fulfillment.
