A couple of hours before writing, the clothesline burst. I was just about to hang out my last article of clothing when I turned around to see all my clothes muddled on the dirty pavement. I felt my heart sink, and admittedly, I held back tears. Broken, I removed the clothes and retired to the washroom. Then the thought came, “Wow, imagine how many times the line could’ve burst previously with all the weight. Well, at least it held up well those many times.” I did not feel so bad afterward. I also remembered that late night when I suffered the same fate under worse conditions- it was late, dark, and there was no pavement, just dirt. So, I was even more thankful.
Whether because of death, loss of a job, or the more trivial clothesline drama, our moods are affected daily. However, we must pick ourselves up and keep going. How so? Here I highlight 10 mood lifters backed by science that you probably never thought about.
1. Doodle
Contrary to popular belief, doodling causes more good than harm. Doodling—a casual or rough drawing made without much thought, reflects your subconscious on paper. Psychologists can analyze your feelings and personality through the shapes, shades, and lines you draw. Doodling helps you to concentrate, creatively solve problems and feel better about yourself. Doodling “activates your brain’s unfocused circuits” and gives your “focus” circuits a break”, according to a Harvard Health Publication.
Mood Tip: *Have pieces of paper and pencils on hand.
*Purchase doodle art supplies.
*Save your doodles to analyze your feelings.
2. Get a good stretch
Like most forms of exercise, stretching helps release serotonin which boosts our moods and helps us to feel calm and positive. Stretching stimulates receptors in the nervous system that slow the production of stress hormones. Endorphins that reduce our perception of pain and enhance our mood are also released. Stretching causes blood flow to the brain and allows us to refocus the mind to the present moment.
Mood Tip: *Start with simple stretches
*Practise breathing techniques while stretching
*If you feel pain, slow down or stop
3. Practise breathing techniques
Breathing techniques help to calm nerves, promote relaxation and lift the mood. Mindful breathing changes how we think and process emotions. Stress restricts the airways in the body, which then has to work harder to transfer air. Breathing techniques allow for more oxygen to reach the cells resulting in energy bursts and/ or relaxation.
Mood Tip: *Understand poor breathing
*Practise breathing slowly
*If you feel awkward in a crowded space, find a private place to practise your breathing technique
4. Get some sunlight
In Northern countries, some people suffer from SAD, seasonal affective disorder. A form of temporary depression occurring in the fall and winter when the days are shorter and there is less light. Light therapy, which mimics sunlight, is prescribed for these individuals. When our bodies are exposed to sunlight, our brains release the hormone serotonin.
Mood Tip: *Increase natural light in your home and workspace by adding shiny, glossy, and reflective room elements
*Place your bed or workstation by a window
*Leave home a little earlier in the mornings
5. Start a garden
I’ve always admired my mom for taking such good care of her plants ever since I was a child. She committed the first part of her mornings to gently watering and passionately pruning her little friends. I, on the other side of the fence, have been a self-proclaimed black thumb. Once I even picked a leaf and chewed it, causing an awful itch inside my mouth. Ugh! It was not until I started working with floral arrangements that I began appreciating flowers- their delicate textures and unique shapes. But gardening is more than looking at pretty stuff. Nurturing plants can give a gratifying sense of responsibility which combats depression, anxiety, and low self-esteem. Along with sunlight, the mycobacterium vaccae found in the soil increases serotonin improving brain function and lifting moods.
Mood Tip: *Start a herb garden
*Recycle ice cream cartons or bottles for pots
* Unleash anger during cutting, chopping, digging, and wedding
6. Give a compliment
When was the last time you gave kind words to a friend, a stranger? How did that make you feel? Humans love receiving compliments. After all, neuroscientists have shown that the brain processes verbal affirmations similarly to financial rewards. But how does giving compliments lift our moods? By noticing and appreciating the good around us, our brains are rewired to focus on positivity. We often smile during positive behaviors. Smiling reduces stress by lowering heart rate and blood pressure.
Mood Tip: *Wave and smile at your neighbor
*Say what you admire about a coworker
*Say something nice to a stranger
7. Form a beauty routine
In a pandemic where we are encouraged to distance ourselves from others, we may not feel the need to look “pretty” or do more than the ordinary to take care of ourselves. However, looking drab can negatively affect our moods. How do you feel after massaging your face with the latest beauty product? Do you feel sassy after applying that dark shade of purple lipstick? To feel productive while at home, would you prefer pajamas to a fierce outfit? Create and stick to a beauty routine. A psychology professor advised, “If your mind immediately goes to issues about the current crisis, balance the feeling with a physical routine.” Every now and then, do something a little different to jazz it up.
Mood Tip: *Choose bright and light makeup colours
*Add eyelashes or hair extensions
*Try a new hair colour
8. Take warm baths
A study done at a German university showed evidence that warm baths help to reduce depression. In the average person, core body temperature rises during the day and falls at night but, in depressed people, this temperature rhythm is often delayed by several hours, and they experience poor sleeping patterns. Warm baths increase their core body temperatures, therefore, strengthening and synchronising their circadian rhythms. This helps them to fall asleep at night as melatonin is produced, and feel energized in the mornings when serotonin is released. Moreover, warm baths make you relaxed and less anxious.
Mood Tip: *Add scented candles and essential oils
*Bring a bottle of bubbly
*Completely wind down and be mindful of the experience
9. Mirror Gazing Meditation
There are stories of people who see their reflections melt into monsters after staring at themselves in the mirror for more than 10 minutes. Even scarier is that mirrors often reflect our imperfections, so their use is limited to facilitate quick glances at ourselves. Tara Well, the psychologist, and professor behind this practice explains that it has immense advantages like emotional awareness, an acute sense of self, self-acceptance, and self-compassion.
Mood Tip: *Write your thoughts and feelings after each session
*Smile at your reflection
* Gaze at your own pace
10. Look at old photos and videos
It was just recently I and a friend bonded over the fact that we both escape to old photos and videos when we feel stressed or sad. I never realized there was actual science behind it. Behavioral psychologist Jo Hemmings shared that feelings of positivity and happiness are evoked when we revisit old memories. Endorphins are released when we laugh at silly memories and anxiety causing cortisol and adrenalin to be reduced. Photos trigger the brain to help us to recapture the very same emotion we were experiencing in each. They transport us to the moments we see and allow us to recall other memories of the occasions that were not photographed.
Mood Tip: *Capture lots of memories
*Save memories in an easily accessible device
*Place photographs throughout your home and workspace
