Having different moods is an important part of creating our unique experiences as humans. However, when we are hit by very sudden changes especially by a gloomy mood, it is easy for us to behave in ways we are not proud of. In cases like these, we can end up negatively influencing others and ourselves. Sometimes we are aware of the causes of our moods, but more often than not we are aware that our day has been colored by harsh thoughts, impatience, and angry responses to others. In either case, there's a lot you can do to control your mood and make yourself more pleasant when you're going through mood swings.
Step
Part 1 of 4: Changing Your Actions to Improve Your Mood
Step 1. Fake it until it works
If you know you're in a bad mood, try your best to act as if you're calm and content. When you're moody, your brain chooses and does whatever fits your current mood, meaning you need to get rid of any negative thoughts and expressions that could trigger a bad mood. Therefore, if you smile even when you're down, You will respond to yourself (and others will join in) accordingly. If you smile, other people will smile back. Furthermore, your mind will mistake your pretense for a genuine smile from your body thereby calling out happy thoughts and ideas as opposed to just frowning.
For example, if you feel too lazy to leave the house, put on your favorite shirt and go out as if you have high self-esteem. The goal is to engage in behaviors that are inconsistent with how you feel so you have momentum for real mood swings
Step 2. Change your environment
You are highly motivated to change your mood as you prepare to enter a new environment, including moving from being alone to being with other people. If you can't go somewhere completely different, think about what you're looking for. A relaxed and well-organized environment tends to help. If you can't leave where you are, try to find out if there's anything you could rearrange to make the environment more pleasant, like getting rid of trash, or moving to another room so you're more at peace.
Going from the inside out has a very strong impact on mood. If it's possible to take a break from your activities and spend time outdoors, go for it! The natural environment has the ability to automatically lift the mood
Step 3. Move on
Exercise causes the brain to release endorphins, adrenaline, serotonin and dopamine--all chemicals that work to relieve tension and lift your mood. While yoga, weight training and cardiovascular exercise have been shown to improve emotional state, even brisk walking can be an effective mood changer.
Step 4. Change your breathing
Using breathing techniques is helpful for both relaxation and increased energy. There are different techniques depending on the relaxation or stamina you feel you need to improve your mood. These techniques can be learned here.
Step 5. Listen to music
Deliberate listening to music--focusing on the beat and being aware of how it makes you feel--has a huge impact, especially upbeat music. A good choice of music can be something that you are already familiar with and is upbeat, so think about what you would like to play at a party or social gathering.
Music as a mood-altering tool can also be used to help you feel the negative nature of your mood, so satisfying your desire to listen to sad music can be beneficial. With both sad and upbeat music, make sure you're aware of how you're being affected without going overboard and wondering if the music is "working."
Step 6. Call someone you can trust to improve the mood
Since we are so influenced by the people around us, changing the people in the immediate environment around you is as important as changing the physical environment. Once you've assessed who you should avoid and who you can't avoid, make an effort to reach out to someone whose presence you find soothing and uplifting.
You can simply call or text someone, letting them know you're feeling down and want to talk to them. Make sure they know about your mood status, and that you don't need their help to diagnose it. The best contacts during times of severe depression are brief affirmations and good wishes that will relax you instead of challenging you to pretend to be happy in the conversation
Part 2 of 4: Changing Your Mind to Improve Your Mood
Step 1. Understand your gloomy mood
Ask the part of you that is very much in that mood about what makes you so sad and what it needs. Let your mood be the messenger of whatever is bothering you so you can determine whether or not to take action. You can then ask what could make that part of you feel better right then and there (like screaming into your pillow or breaking an egg).
Ladies, be careful. Women have a tendency to spend more time than men contemplating (without benefit) negative moods so use this tool with caution. You may need to put a time limit on how much time you spend focusing specifically on the bad mood
Step 2. Observe the moment more closely
Ask yourself or by journaling, is there a reason for your mood swings? Is there a reason you can point to, is there anything you can do to change it? If you can't figure out why you're feeling the way you feel at that moment, is there anything you can tell yourself to feel better? Even though knowing what's going on may not completely change your mood, it will give you a better understanding of the best things you can do to change your state of mind.
Step 3. Focus on positive memories
We have an extraordinary capacity for imagination, an ability that allows us to create the feeling of being somewhere else in our minds. Since making changes to your physical location isn't always possible, try to imagine a time when you felt very different from how you feel now. The happier and more positive the memory, the greater your ability to change your mood!
You can increase the effectiveness of channeling positive memories by using visualization techniques. Visualization techniques help you bring those memories to life by helping you use visual cues. You can learn more about visualization here
Step 4. Accept your mood
Knowingly acknowledging that it exists, even if you don't like it, will calm you down. Sometimes it's best not to withdraw or aggressively reject your mood, knowing that it will pass with time. In cases like this you may need to hold back until you feel a little better (out of respect for the other person and for your own long-term goals).
Part 3 of 4: Changing Habits to Improve Mood
Step 1. Find out about various mood-boosting foods
By eating anti-inflammatory nutrients regularly, you will find it easier to manage stress and energy levels. In addition, reducing your intake of sugar, alcohol and caffeine will help make your energy levels more consistent throughout the day. Both will automatically eliminate many of the causes of mood swings. Here is a list of anti-inflammatory foods:
- Egg
- Green tea
- Dark chocolate containing at least 40% cocoa
- Warm milk
- Hummus (Middle Eastern food)
- Dark green leafy vegetables
- Walnuts
- Avocado
- Asparagus
Step 2. Start taking vitamin D
Vitamin D contributes to all sorts of functions that ultimately regulate mood, such as regulating the immune system and releasing neurotransmitters that affect brain function and development. Vitamin D can be taken as a vitamin, found in food, or absorbed through exposure to sunlight.
Step 3. Try spices to control the mood
Alternative herbal medicines can be very powerful at regulating bodily functions that contribute to your mood. The following is a list of spices that can help change moods and control mood swings:
- St. John's Wort
- Passiflora
- Ginseng
- Rhodiola Rosea
- Kava Kava
Step 4. Get more sleep
Various studies have shown that after sleeping for short periods of just a few days, many people experience bad mood swings and a decreased ability to regulate negative emotions. after a shorter night's sleep. You can learn to improve your sleep habits here.
Part 4 of 4: Changing the Source of Despair
Step 1. Evaluate the main sources of daily stress
When moodiness doesn't just happen occasionally but becomes chronic, it can be a sign that you've been carrying something you can't handle in your life. Examine the various obligations and commitments that make up your daily life. To ensure that you stay healthy and kind to yourself, don't be afraid to renegotiate your obligations whenever possible.
For example, you might be a friend everyone counts on--a highly commendable role. However, answering endless calls from people in your life, coupled with professional work and household chores, can cause stress that you don't even realize. Overloaded moodiness is common even if you do things you enjoy doing
Step 2. Consider seeing a therapist
If you are too overwhelmed by the mood to be able to help yourself effectively, you may need to seek the help of a qualified therapist. Therapy can provide a place for you to dig deeper into chronic moodiness. There you'll find help uncovering and resolving issues hanging from the past that are contributing to your mood in the present. You will also be screened for possible mood disturbances and given more intensive treatment options. Without an identifiable trigger, severe mood swings can have a very chemical component.
Step 3. Visit a doctor
In addition to the more serious psychological causes of moodiness, hormonal imbalances can greatly affect mood. By seeing your doctor and talking about specifics about your mood, including your physical symptoms, you'll know if you have a hormonal imbalance or other health problem that's at the root of your moodiness.
- Men who suffer from hormonal imbalances may also experience some other symptoms. Decreased sexual appetite, loss of muscle mass, weight gain in the abdominal area, pain and stiffness in the joints, hair loss, insomnia, bladder problems are some of the commonly reported symptoms.
- Women with hormonal imbalances may also experience hot flashes (a feeling of heat in the upper body in women), night sweats, irregular periods, and frequent headaches or migraines. Weight gain, insomnia, pain and stiffness in joints, drastic changes in the quality of skin and hair, palpitations and flatulence are also common.
