In some moments it is unfortunately inevitable to feel frustrated and disappointed, but we must not let the mood suffer. By modifying some behaviors slightly, you can learn to experience life differently. By always trying to do your best, you will be more likely to feel good. Remember that happiness is a choice.
Steps
Method 1 of 3: Adopt a Healthy Lifestyle
Step 1. Make exercise a healthy habit
Exercise stimulates the release of endorphins and norepinephrine in the brain. Endorphins reduce the sensation of pain, while norepinephrine helps stabilize mood. In addition to promoting the release of these powerful chemicals, exercising regularly helps you feel better about yourself.
- To maintain these beneficial effects on mood, it is important to exercise for at least thirty minutes a day, no less than five days a week.
- There is no need to join the gym or hire an instructor. Generally, brisk walking is enough to trigger the release of endorphins and norepinephrine in the brain.
Step 2. Eat a healthy and balanced diet
Eating healthily helps make you feel good; in particular, some minerals and vitamins can help improve mood. For example, B vitamins can help you feel cheerful; therefore increases the consumption of green vegetables, such as asparagus. Omega-3 fatty acids, contained in fish and eggs, help protect you from the negative effects of stress.
To satisfy your craving for sweet foods, eat about 60g of dark chocolate every day. Several studies have shown that when it contains at least 70% cocoa it is able to reduce the levels of cortisol: a stress hormone
Step 3. Sleep well
The most obvious signs of sleep deprivation are irritability and mood swings. Sleeping well helps you have more energy and better manage stressful situations. The ideal amount of sleep varies from one individual to another, but for most adults it is around 7-9 hours per day.
Generally, sleeping more hours than recommended has no beneficial effect on mood and can even make you feel more tired or depressed
Step 4. Learn to transform negative thoughts
Notice when your thoughts or internal dialogue become pessimistic, defeatist, offensive, or negative, then voluntarily reformulate them positively. This way you will have a better chance of being able to achieve your goals and be happy.
- If you find that you have a thought similar to the following: "This project is too complex, I will never finish in time", try to modify it immediately to ensure you have a better chance of success. Think for example: "It won't be easy, but by breaking it down into small parts and organizing my time well, I'll be able to do it."
- If a friend replied badly and you immediately thought, "It's because he hates me," review your consideration. Modify it for example as follows: "I know he is having a very stressful situation, so he probably didn't realize his attitude. Actually his reaction has nothing to do with me."
- Reworking your thoughts requires intense conscious effort, but it helps you to change the tones of your internal dialogue so that it becomes more gentle, positive and constructive.
Method 2 of 3: Making Happiness Become a Habit
Step 1. Smile, even when there's no real reason to smile
Several studies have shown a correlation between facial expressions and mood. Although scientists have not yet fully understood why, the act of smiling can trigger positive emotions, so it is advisable to smile frequently.
The more you smile, the more others smile at you. Your social relationships will become more enjoyable and you will feel in a good mood more often
Step 2. Listen to lively and inspiring music
A little bit of lively music will instantly make you feel happier and help you focus on the positive qualities of the environment and the people around you. As you get dressed in the morning, listen to songs that energize you.
Keep a pair of headphones close at hand to listen to your favorite tunes whenever you need to recharge your batteries
Step 3. Find a hobby you enjoy
Spend some time each day doing something you love. The advantages will be many: for example, you will always have something nice to wait for and the opportunity to temporarily forget the stress.
If possible, choose a hobby that obliges you to be outdoors for even greater benefits. Spending some time in nature automatically improves your mood
Step 4. Meditate regularly
Meditation helps to keep stress under control and improves mood considerably. Given the multiple benefits guaranteed by this practice, the ideal is to meditate for 20 minutes every day. In times of increased stress, you can even meditate several times a day.
- Learning to meditate takes practice, so be patient;
- Find a quiet place to meditate;
- Close your eyes or focus your gaze on an object in front of you, for example on a lighted candle, to reduce visual distractions;
- Focus your attention on your breath. If you tend to get distracted easily, try counting each inhale and exhale until you reach ten, then start over.
- You can attend a meditation course or listen to one of the many audios available on the web to guide you through the practice. With practice, your technique will improve.
Step 5. Keep a gratitude journal
Take a few minutes each day to list some of the things you feel grateful for. This simple habit will help you build a positive mindset and feel in a good mood more often.
Improve the mood of the people who contributed to the writing of the points in your diary by personally expressing your gratitude
Method 3 of 3: Staying Connected
Step 1. Use social networks
Connecting with others can help increase self-esteem, create a sense of belonging and improve the level of general well-being. Maintain and strengthen relationships with friends and family through regular contact. For example, schedule phone calls and weekly visits.
Organize walks with friends to combine the benefits of being outdoors with those guaranteed by social interactions
Step 2. Help others
Volunteering is a great way to build self-esteem and see things from a different point of view. Understanding that your condition allows you to offer something to others helps you focus on your strengths and resources, while also improving your mood.
Contact the charities in your city, ask friends and family for advice, or do some online research to find the volunteer opportunities that work best for you
Step 3. Join a sports team or club
You can combine the intention of finding a new hobby, exercising, and socializing by joining a sports team or association. The opportunity to do something you enjoy and the sense of belonging that comes with it will help keep you in a good mood all the time.
Search online to gather information about sporting groups and events in your city
Step 4. Make random gestures of kindness
Being spontaneously courteous to others is an excellent way to quickly improve your mood. Small genuine gestures will suffice, which do not require any future obligations. For example, try offering coffee to the person in the queue behind you at the coffee shop or giving your lunch to a homeless person.
- Try to do a certain number of kind acts per day or week;
- Write down each good deed, specifying how you felt immediately afterwards. This is an excellent way to always be in a good mood.
Advice
- A healthy lifestyle contributes to a better mood by alleviating the negative effects caused by stress.
- Ask friends and family to help you stay positive.
- When you realize you have been formulating a negative thought, remind yourself of one of the many things you feel grateful for. You will immediately feel more positive and will have less trouble letting go of the old pessimistic mindset.
Warnings
- Don't participate in negative conversations, they could affect your mood.
- Avoid alcohol and drugs, both of which can contribute to depression.
