It is typical to feel a worsening mood, whether you are in the middle of a long workday or around someone extremely irritating. Or sometimes you may just start feeling the Fantozzi cloud over your head for no obvious reason and you may be wondering how to get the sun out again. If you want to be able to stay in a good mood, then you need to cultivate habits that will keep you happy - and in addition, it never hurts to try a few quick "in the moment" fixes to feel better no matter where you are or what you're doing. Skip to the first point to find out how to keep a good mood at any time.
Steps
Part 1 of 2: Cultivating More Positive Habits
Step 1. Don't take love for granted
If you are lucky enough to have someone special, then you should make sense of the time you spend together. Don't stop doing what you love with the person you love, taking the time to tell her you love her or just spending time with her. It has been shown how being around the person you love and having positive interactions with them makes people happier, so don't overlook this obvious way to lift your mood if you have the chance to use it.
- If you have a partner, then even having sex regularly, at least a couple of times a week, has a proven effect on maintaining a good mood!
- You may think that just because your worries are related to work or school, then your loved one will not be able to make you feel better. That's where you're wrong!
Step 2. Train regularly
This will release endorphins which will improve your mood. Regular training is one of the most important habits you want to cultivate. On average, you should work out at least 30 minutes a day, but you don't have to do the same boring activities every day. You can go for a run 3 times a week and walk the other 4 days; you can do yoga 4 times a week and take a day or two off. Just make sure you are as active as possible every day, which means using the stairs rather than the elevator or walking rather than driving.
Step 3. Spend time with your friends
Going out with friends will help you feel energetic, joyful to live, and like you're really spending time with people who care. Of course, always hanging out with friends at every free moment, you might also feel a little overwhelmed and like you don't have time to relax. Make sure you take the time to see friends at least once or twice a week if you can. The next time your friends are begging you to hang out when you're too lazy or depressed, get out! You will immediately feel better.
- Of course, if you don't feel like it, you don't have to go out with your friends. But if you prioritize dating, this will lead to a better mood in the long run.
- And anyway, if you spend time with friends who tend to be cheerful and carefree, they'll make you feel better too. If you hang out with a bunch of curmudgeons, then you're not going into a better mood at all.
Step 4. Get enough sleep
Make sure you sleep at least 7-8 hours a night and go to bed and wake up at roughly the same times each day to get into a healthy routine. One of the easiest ways to stay in a good mood is to be well rested. Waking up full of energy will make you feel much more ready to face the day and much more enthusiastic about everything that awaits you - and more capable of handling it all. Make sure sleep is a priority over watching late-night TV or doing other things you might be doing the next morning.
Step 5. Think positive things before falling asleep and upon waking up
Read a good book or watch a good movie and then write a journal before bed. Talk to your loved one before falling asleep. Do not do anything too stressful, whatever your choice, like writing an essay, or upsetting, like reading the crime story before falling asleep, or you will probably have nightmares and won't be able to rest, only to find yourself grumpy when you wake up.
- When you get up, read a good book or the sports pages of the newspaper. Also, give yourself a couple of minutes of peace before turning on your phone or computer; it will help you feel present in that moment before actually starting the day.
- Try to decrease the amount of negative news you receive in general. Don't ignore the most important events, but at the same time avoid making them an obsession. Negative information tends to stick more in your memory and this could affect your mood throughout the day.
- Try to reduce the amount of social media you use as well. Too much time on social media could lead you to compare your life with that of others. Since social media often shows the best part of others' lives, using it too much could make you unnecessarily dissatisfied with yours.
Step 6. Follow a healthy eating plan
If you want to stay in a good mood, then you need to make sure you eat 3 healthy and varied meals every day. Start with a hearty breakfast, which can have lean protein and healthy fruit, and don't skip this meal for any reason. Eat light snacks throughout the day, such as yogurt or fruit, to stay active, and avoid overeating or letting more than 3 hours go by without eating at least a little something. Your energy levels affect your mood, and it's important to have regular, healthy meals to feel fit.
Step 7. Stay hydrated
You may begin to feel less happy with apathy from not drinking enough. Drinking a glass of water will immediately awaken your body and soul. Make sure you drink at least 8-10 glasses of water every day. You may be dehydrated without even realizing it.
Step 8. Make time for your passions
Whether you're working on your novel or love sculpture, make sure you give yourself enough time to pursue your passion during the week, even if you feel like you have a million other things to do. On balance, doing what you really love will make you feel better than doing what you really need to do, and if you want to be a happy person who can stay in a good mood, then you need to make time for the things you really love.
Step 9. Volunteer
Donating your time periodically will certainly make you in a good mood more often. You will feel good helping people, whether you are teaching adults to read, cleaning up a park, or serving at the soup kitchen. Helping people and making others happier on a regular basis will make you really happy too.
Step 10. Meditate
Take 10 minutes to find a comfortable place to sit in a quiet room, focus on your breathing, and feel each part of your body relax, one at a time. Just focus on the air coming in and out of your body and let the rest of your thoughts melt away. Getting used to meditating every morning, evening, or any suitable time has the power to help people stay in a good mood.
- There are several smartphone applications that can be used as a reference for your meditation sessions. They can be especially useful if you are still a novice.
- If meditation isn't your thing, you might also want to try yoga, which is also helpful for you to focus, relax, and live happier lives.
Step 11. Plan your future
While you may be in a bad mood just because you haven't slept enough or for other rather simple reasons, you may not be able to stay in a good mood due to bigger problems, like the fact that you think your job is totally useless, that you feel bad. a relationship with no future or that you are not comfortable with yourself.
If you think there are deep-seated reasons for your mood to continue to deteriorate, then you may need to come up with a plan to solve the bigger problems that are plaguing you. Break down your main goal into smaller goals and focus on getting through one at a time. Each time you complete one, you will feel happier and be closer to the final solution
Step 12. Don't be disheartened by the little things
A lot of people lose their good spirits by fidgeting about things like not finding an umbrella, having an argument with a rude colleague, or getting stuck in traffic. Sure, these little things are annoying, but you have to learn to remember that in the long run, none of them will matter to you. Focus on the happiness of the bigger picture and learn to say "Well, it wasn't a great experience, but it won't ruin my mood!"
It takes practice to philosophize and keep the outside world from influencing you. If you need time, take it to understand what happened, see how you can learn from that experience, and then move on
Part 2 of 2: Raise Your Current Mood
Step 1. Listen to some cheerful music
It might seem too obvious to work, but really, a few minutes a day spent listening to your favorite music when you're feeling short-tempered can make all the difference. Whether your definition of cheerful music is Rod Stewart or Pit Bull, turn up the volume - or use headphones - and you'll see how much better you'll get after. By singing or even spontaneously starting to dance, you will feel happier even more quickly!
Step 2. Write your thoughts
Whether you have a journal or a blog, getting into the habit of writing down your thoughts at least a couple of times a week can help keep you in a good mood. The diary gives you some peace of mind and makes you reflect on the events of the day so you don't get overwhelmed later. It helps you focus on what's important to you and lets you forget about your phone, Facebook, or any other distraction in your life while focusing on what really matters to you.
Step 3. Do something you put off
You may have felt your mood decline a little bit because you put off an apology to that friend, the phone call to the wedding coordinator, cleaning your room, that reminder, or just that thing you have to do for a few days. As frightening as that task may be, you will feel better after completing it! The effect it will have on your mood will surprise you.
Step 4. Change your routine
Doing the same things every day in the same environment can lead to feeling stuck. Even making small changes to your routine, such as changing the route you usually take to get to work or rearranging your furniture, can help improve your mood and give your life a new mental boost.
Step 5. Spend time with your pet
If you are at home and feel bad mood building, or if you just want to develop positive habits, spending time with your pet will immediately improve your mood. Just a couple of minutes of pampering and caring for your beloved pet can definitely cheer you up. And if you don't have a pet but know someone who has one, spend time with your friend and their cuddly pet.
Step 6. Be there
Living in the moment every day can really help you stay in a good mood. Instead of worrying about that thing you said to your friend 2 weeks ago or stressing about that project that you have to deliver in 3 months, focus on whatever you are doing and give it your energy and attention. When you are with your friends, give them your full attention. If you're reading a book, put your phone away. If you are walking, notice the houses around you instead of fidgeting. Living in the moment like this will have a big impact on your mood.
Step 7. Do a casual act of kindness
Doing positive things for other people will make you feel good. Whether it's bringing lunch to a sick friend, helping around the house, or giving your neighbor's plants water, simply taking the time to help someone else will help distract you from your thoughts, and make you feel happier.
Step 8. Take a walk
If you suddenly feel nervous or sad, take a trip outside for a stroll. A simple 20-minute walk will elevate your mood, breathe fresh air, spend time in the sun and energize you for whatever business awaits you. Don't think you're too busy to walk - we all have time for a couple of minutes of walking outdoors, and it will definitely make you feel happier and more productive.
One of the reasons you may be in a bad mood is that you have been locked up all day at work. Go out
Step 9. Take a break
That's right, you've been writing for work 4 hours straight and suddenly you feel like you can't breathe and your soul is imploding. This is perfectly normal. Now, do something about it by taking a break, which means chatting with a co-worker, calling your mom, taking a walk outside for coffee, or 10 minutes of yoga. Just stop doing what you are doing; when you return to work you will feel more awake and ready to resume.
Step 10. Socialize (with anyone)
While talking to your friends when you're feeling down is a great option, they won't always be around. But socializing with anyone, whether it's a couple of minutes to ask your colleague about his weekend or the bartender at your favorite club, will also make you feel better. The simple act of going out there and talking to people will make you feel less lonely and isolated, and it will keep you from sinking into depression. You should include this in your daily routine, especially if the work you do doesn't allow you to socialize that much.
Step 11. Make a list of gratitude
If your mood is fading, grab a piece of paper and spend 5-10 minutes writing down all the things you are grateful for. It can be anything from your health to the fantastic ice cream shop across the street. Keep writing, no matter how small or ridiculous you think what you're grateful for is. Once the list is complete, read it again - see if you can not smile! It will be impossible.
Step 12. Touch your toes
Stand up and bend over until your toes touch for a few seconds - you don't need to really get there. This awakens the hips, the point where many store tension, especially if they have been sitting for a while, and will make you feel happier. Once bent, slowly stand up, one vertebra at a time, and you will feel that you have a better attitude.
Step 13. Take a ride on the boulevard of memories
If you need a boost of good cheer, pull out an old photo album or even browse your first photos on Facebook. This way you will smile or even laugh as you think back to the old days, and avoid getting upset or saddened. Also, you should show your photos in plain sight, whether they are on the fridge or on your desk, because seeing them regularly and thinking about all your good memories will surely make you feel happier and stay in a good mood every day.
Step 14. Mark an upcoming event on the calendar
Is there a concert you can't wait to go to in 3 weeks? Is your sister coming to visit you next month? Is your best friend getting married after the summer? Marking the events you look forward to on your calendar will provide you with happier thoughts about the near future, and will also make you happier about the present.
Step 15. Thank someone
Take the time to thank people for what they have done for you, no matter how small the gesture may seem. This will make them feel better, and it will make you feel better as a result. You can even write "thank you" cards to show your appreciation for everything others have done for you. Taking the time to do this will make you a more grateful person and make you happy every day.
Advice
- Give compliments. Everyone loves to receive it and sharing the positivity will help keep you in a great mood.
- Watch or do something fun. Laughing can instantly lift your spirits!
- Listen to songs, watch TV or a cheerful movie you love.
- Do something crazy. Dance in the dark. Shout as loud as you can. Eat a large bowl of something you know you shouldn't eat. Talk to the wall. Buy a cat. Join a club. Form a band. Do something crazy that you would never otherwise do… and the immediate release of energy will cheer you up.
- Grab an ice cream, go out for a walk, see new things, feel how lucky you are compared to so many human beings.
- Run for a quarter of an hour, then take a shower and choose a new movie to watch!
- When you're feeling down, imagine yourself as a lighthearted character from a movie, who doesn't take life so seriously.
- You smile. Studies show how even a fake smile can improve your mood and actually make you smile.
- Be very optimistic. Look for the best and most positive parts of each situation. It will make you feel great.
- List the things to do. From what you need to buy, to the people you need to contact, or simply tasks to complete within the day. It's always good to tick items off a list.
