When people think about their mood, they frequently consider whether they are in a good or terrible mood. However, there is a lot of ground between these two extremes. Stress, everyday habits, physical stress, and a slew of other things all have a role in how you feel.
You can feel nervous, apprehensive, afraid, relaxed and tranquil, tense and irritated, among other things, depending on your mood.
If you don’t feel like you have balanced moods or are continually swinging from one extreme to the other, it’s time to examine your habits, daily routines, and how you spend your time. Your actions have a significant impact on your moods and feelings.
What Causes Your Mood to Shift?
One of the most startling aspects of mood swings is how many variables in your daily life can affect your mood, many of which you don’t always have control over. The more you learn about mood shifts, the better you’ll be able to determine which lifestyle adjustments will benefit your mood-boosting rituals the most.
Mood swings can be caused by a variety of factors, including:
Stress
Stress is undoubtedly one of the most common causes. This can range from severe stress, where you expect your mood to shift, to very modest kinds of emotional stress, which you weren’t aware had such a significant impact on how you feel and behave.
Mental Health
Anxiety and sadness are two mental health diseases that can cause mood swings. If you have a mental health problem, you may already be aware of how quickly your mood can change.
Sleep Patterns
Yes, the amount and quality of sleep you get has an impact on your mood! We’re not simply talking about a bad night’s sleep that leaves you feeling groggy the next day. This also includes bad sleep hygiene habits that have an impact on your mood the next day.
Diet
As you will see throughout this article, what you eat has a significant impact on how you feel. What you consume the majority of the time has a significant impact on your mood.
Medical Causes
Hormone variations aren’t the only thing that might alter your mood; thyroid issues, stroke, vitamin insufficiency, and Parkinson’s disease are all possibilities.
Journaling Routine in the Morning
Let’s talk about morning habits for a moment. This is one of those trendy subjects that many believe is only popular right now and will vanish before our eyes, yet this is far from the case.
Whether you realize it or not, you already have a morning routine. Brushing your teeth, taking a shower, walking your dogs, cooking your kids breakfast, or falling out of bed and racing out the door to get to work are probably things you want to get done quickly after waking up.
With your morning routine, we’re not trying to reinvent the wheel; instead, we’re simply adding a few things that will improve your day and your mood.
Writing in a journal is one of the nicest things you can do during your morning routine. There are a variety of ways to do this, but one of our favorites is to do a brain dump.
What exactly is a “brain dump”?
This just involves writing down whatever is on your mind and continuing to write until you feel you have exhausted all of your nagging thoughts. Stress or simply feeling overloaded could be causing your mood swings. That is something your mind may do without you even realizing it.
This type of morning brain dump allows you to get those thoughts out on paper, releasing some of the stress while also gaining a little more clarity.
Make Sleep Hygiene a Priority
When you want to naturally increase your mood, the next most important thing you can do each day is obtain better sleep. And we’re not just talking about how much sleep you get, though that is critical.
You should concentrate on good sleep hygiene, which is basically your bedtime routine before going to bed.
Here are some things you may incorporate into your sleep regimen to help you achieve more restorative sleep while also balancing your mood:
- Start getting ready for bed at least 1-2 hours before you want to sleep.
- When you’re getting ready for bed, don’t use any electronics or watch TV.
- Avoid stimulants like caffeine and alcohol right before bedtime.
- Set up your bedroom for a good night’s sleep, with a cool and calm atmosphere.
- Invest in blackout curtains to keep your bedroom as dark as possible.
- Before going to bed, do something quiet and relaxing like reading or writing in your journal.
With these few tweaks, you’ll find that falling asleep is a little simpler, and you won’t wake up fatigued and irritable.
Pay Attention to Your Food
This may not be what you want to hear, but what you eat has an impact on how you feel, both physically and mentally. Some foods, such as high-sugar and refined-carbohydrate foods, provide energy and make you feel better in the short term, but they also create an energy crash, which can lead to a lower mood.
When it comes to eating well, the key is to strike a balance of nutrients. I’m not on a rigorous diet, but I’m attempting to consume more complex carbohydrates, whole grains, fruits and veggies, and lean protein.
Get Your Body Moving Every Day
In addition to eating well, make an effort to exercise on a regular basis. We’re not talking about finishing a challenging fitness challenge or forcing yourself to engage in an intense sort of exercise that you don’t love.
Find some routines that get you moving, that you’re motivated to try, and that you genuinely love. These can help you become mentally healthy and enhance your mood significantly, as well as being beneficial to your physical health.
Walking or going on a hike are two exercises you might wish to attempt.
- Dancing
- Joining a neighborhood exercise class
- Yoga or Pilates are two options.
- Weight lifting
- Workouts with your kids as a family
Develop a sense of gratitude
Your mood will alter nearly overnight if you appreciate the benefits in your life rather than focusing on what you don’t have. There are always things to be grateful for, no matter how bad or challenging things may seem right now. It could be people in your life who are always caring and supportive, a good career, a roof over your head, your pets or family, or simply your morning cup of coffee when you have 5 minutes of peace and quiet.
Start listing 5-10 things you are grateful for in your journal every day to enhance your attitude. Make this a daily habit that you undertake every morning or evening, and you’ll see a big difference in no time.
Prioritize self-care.
Self-care is far more than most people think, and it is sometimes misinterpreted. Simply put, your self-care routine should be something you do exclusively for yourself. You choose an activity that you enjoy, relaxes you, and makes you happy at least once a day.
While it can be anything, here are a few suggestions if you’re stuck for ideas:
- Have your nails and toes done.
- Apply a face mask
- Enjoy a favorite program
- Read a book
- Work on a craft project
- Snooze in the afternoon
- Take a bubble bath
- Go for coffee with a buddy
It can be done by yourself or with friends. Self-care has no rules as long as it makes you feel good and is something you like doing.
Organize and declutter your space
Yes, working on your environment and getting it organized can help you stay in a good mood. Have you ever felt better after waking up in a clean and ordered room? It makes a huge difference to have a decluttered and clean home. You’re happier, healthier, and more productive as a result of it.
Even if you have a busy schedule, take a few minutes each day to pick up and tidy your home as much as you can.
At Least Once a Day, Unplug
Allow yourself at least one moment during the day to be entirely disconnected. This excludes the use of a computer or laptop, a tablet, or a cell phone. If you want to incorporate television in your unplugging, that’s fine, but no phones! You require some time away from social media, phone updates, and text messages in order to unwind. This allows you to sit in peace and appreciate your home and family without the distractions of outside noise.
Establish Healthy Limits
This is perhaps one of the more unusual ways to naturally improve your mood. You may not recognize your responsibilities are what is badly affecting your mood because you have so many expectations and so many people demanding stuff from you.
It’s fine to decline. It’s quite acceptable to decline an invitation. It’s fine if you’re not always the go-to person for everything people require. Set some healthy limits and communicate when and if you are available to others. If they love you, they will understand and respect your need for boundaries, just as you do for theirs.
Get some fresh air by going outside.
Finally, if possible, try to spend more time outside. Both fresh air and vitamin D can improve your mood and energy levels significantly. Many individuals don’t receive enough vitamin D from their diet, and they don’t spend enough time outside during the day to get it from the sun’s UV rays. The most straightforward solution is to figure out how to spend a little more time outside.
