Human life can be a bit stressful, so if you find yourself being overwhelmed by the events happening on the world stage or by things taking place within your close circle, you are not alone. Between the fast pace and digital overstimulation of this technological age, it is no surprise that our moods can be easily affected. Of course, emotional ups and downs are a normal part of living, but we don’t have to be at their mercy. Being able to mitigate mood swings and unhealthy emotions is important for our well-being. Fortunately, there are natural ways to lift your spirits that do not involve a prescription bottle.
Here are seven natural mood boosters that can be used when feeling low:
- Moving
Exercise is one of the most effective natural antidepressants. Physical activity increases the production of endorphins—your brain’s feel-good neurotransmitters—and can also boost dopamine and serotonin levels, which can increase feelings of satisfaction, happiness, and emotional stability. Exercise does not have to be high-impact or fat-burning. It is simply a way to let the body move and shift energy. Move in the way that brings you joy. Whether it is walking your dog (or cat) or dancing in the living room, when you don’t feel great, move.
- Sunlight and Nature
Exposure to sunlight helps the body produce vitamin D, which plays a crucial role in mood regulation. Studies have shown that people who spend more time in nature report higher levels of well-being. Standing or walking barefoot on the earth will connect you with the energy of the planet and can help release stress, shift emotions, and reduce anxiety. Connecting with trees (as the tree-huggers would attest) can also put you in touch with the planet’s living current, which has a calming and balancing effect on human emotions.
- Laughter
Laughter triggers the release of endorphins, those chemicals that increase our sense of well-being, and can even improve immune function. Laughter can pull you out of a low-frequency emotion, such as sadness, worry, or despair. Watching a funny movie, reading a funny book, chatting with a friend who makes you laugh, or even doing laughter yoga and fake-laughing can lift your spirits fast. So when feeling low, intentionally seek out something funny to interrupt the current pattern of thoughts and emotions.
- Healthy Nutrition
Mood and food are tightly linked because what we consume becomes part of us and influences how we feel. Animals killed in inhumane ways release fear hormones, such as cortisol and adrenaline into their bodies just before death. When we consume meat from those animals, we absorb those hormones into our systems. Also, when we eat heavy foods – high in fat, sugar, salt, etc. – our bodies feel heavy, and the heaviness can bring down the mood. To lighten the mood, lighten the foods you put in your body. Eating foods that still hold life energy (vegetables, fruits, berries, nuts, and seeds) can help regulate mood naturally.
- Meditation and Deep Breathing
Mindfulness practices like meditation and breathwork have been shown to reduce anxiety and depression. They activate the parasympathetic nervous system, which handles the “rest and digest” response, helping to reduce stress and calm the mind. Even a few minutes can make a difference. When you begin to lose yourself in sadness or worry, spend several minutes in a meditative state, focusing on breathing and directing your muscles to release tension. Also, meditations don’t have to be motionless experiences. If you find it hard to sit and focus on nothing, do a walking meditation, taking yourself out in nature and focusing on the rhythm of the steps or the sounds of the environment.
- Sleep (and a Regular Routine)
Poor sleep and low mood go hand-in-hand. If you bring electronics to your bed or keep it in the bedroom, keep in mind that smartphones, computers, and TVs can have negative impact on sleep due to the brain stimulation from the absorbed content as well as the blue light emitted by the screens of most devices. Blue light suppresses melatonin, a hormone that regulates sleep. Establishing a cut-off time after which the phone is put away for the night can help to reduce these effects. Also, sticking to a consistent sleep schedule and creating a calming nighttime routine can help reset your internal clock and improve emotional resilience.
- Hypnosis
Of course, I couldn’t talk about ways to improve moods without mentioning hypnosis, which is a natural modality that helps people access deep relaxation and the state of focused attention. In a hypnotic state, you tune into a different brain-wave frequency, and while playing on the stage of the subconscious mind, can experience a profound shift in feelings, emotions, and experiences. A hypnotic state can create a powerful way to shift one’s mood, experiencing higher-frequency emotions and tapping into a state of peacefulness and even joy. Hypnosis is often used to help people manage stress, anxiety, chronic pain, and even depression.
Improving your mood doesn’t have to require a complete lifestyle change. Small, intentional actions, like stepping outside, getting your heart rate up, or achieving deeper rest, can make a powerful difference in how you feel. Mental health deserves the same care and attention as your physical health, and if you’re struggling with persistent low mood, reach out for support from a mental health professional.
Photo by Marcin Dampc: https://www.pexels.com/photo/group-of-people-having-neon-party-1684187/
