Frustration and disappointment are undeniable, but you don't need to spoil your mood for it. With a few behavioral changes, you can change your life experience. Focus on doing good or being a good person to keep you in a happy mood. Remember, happiness is a choice.
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Method 1 of 3: Living a Healthy Lifestyle
Step 1. Exercise to maintain the mood
With exercise, the body will release endorphins and norepinephrine. Endorphins work to reduce pain, and norepinephrine can help regulate mood. In addition to having a chemical effect on the body, exercising regularly can also help you feel better.
- Exercise at least half an hour a day, five days a week, to maintain the effect exercise has on mood.
- You don't need to join a gym or hire a personal trainer. Walking is enough to activate chemical reactions in the body.
Step 2. Set a balanced and healthy diet
In general, a healthy diet also has an effect on mood and health, but certain vitamins and minerals can help improve mood, such as the B vitamins found in leafy green vegetables (such as asparagus). Omega-3 fatty acids, which are found in fish and eggs, can help protect you from the effects of stress.
To fulfill your craving for sweets, eat about 60 grams of dark chocolate every day. Chocolate with at least 70 percent cacao content has been shown to reduce cortisol, a stress-causing hormone in the body
Step 3. Get enough sleep
Lack of sleep can make you irritable and make your mood worse. Quality sleep will increase your energy, and help manage stress. The optimal amount of sleep varies from person to person, but most adults are recommended to get 7-9 hours of sleep.
Sleeping more than the optimal amount will not improve your mood. If you oversleep, you may actually feel tired or depressed
Step 4. Learn to change perspective when you think negatively
When you have bad thoughts, give up, negative thoughts, or torture yourself, accept those thoughts and look at them in a positive light. A different point of view will correct wrong thinking and can help you feel happy and successful.
- For example, when you think that the project you are going to work on is too heavy and you can't finish it on time, try changing your mindset so that you are successful. Think of the project as a challenge, but with the right timing and solution, you can complete it.
- If your friend scolds you so much that you think he hates you, try changing your mind. Maybe the friend is going through something difficult, and can't control his behavior. With that in mind, you'll be able to ignore what your friend says.
- Changing your mind takes effort, but it can help you think positive, supportive, and kind.
Method 2 of 3: Get into the habit of being happy
Step 1. Smile, even if you don't want to
Facial expressions can have a significant impact on mood, although scientists can't figure out why. Smiling may make you feel good, so smile often.
The more often you smile, the more often you will receive someone else's smile. This will improve your mood and make social interactions more enjoyable
Step 2. Listen to uplifting and inspiring music
Pleasant music will instantly improve your mood and awareness of the positive in other people and in your environment. Try starting the day with some uplifting music while you change.
Use headphones to improve your mood at different times of the day
Step 3. Find an activity that you enjoy, then spend a little time each day doing it
Thus, you have something to look forward to. Hobbies are also proven to be a short escape from stress.
If you want to get the added benefit of a hobby, find a hobby outdoors. Spending time outdoors will improve your mood
Step 4. Meditate regularly
Meditation can help you manage stress and improve your mood. Set aside 20 minutes a day to meditate so you can experience the benefits. When you are stressed, set aside more time to meditate.
- Meditation takes practice, so be patient,
- Find a quiet place to practice meditation.
- Close your eyes, or focus your eyes on a specific object (such as a candle) to reduce visual disturbances.
- Focus on the breath. If you're still distracted, try counting the length of time you inhale.
- Consider a meditation-only class, such as a yoga class near you, to improve your meditation technique.
Step 5. Make a gratitude note
Be grateful for the things in your life to maintain a positive attitude and good mood.
Share your mood by showing notes to influential people in your life
Method 3 of 3: Engaging in the Environment
Step 1. Get involved in your environment
Connecting with others will increase self-confidence and develop a sense of family, which helps maintain mental health in general. Keep in touch with friends and family through regular contact, contact them by phone, and make weekly visits.
Schedule outings with friends to mix exercise and social interaction
Step 2. Be a volunteer
Volunteering will increase your confidence, and help you develop a point of view. Realizing that you can help people will help you focus on your strengths, which will improve your mood.
Contact the nearest Youth Organization, or find opportunities to volunteer online
Step 3. Join a specific club or community
Combine a hobby or sport with socializing. Join a sports club or community. By joining a community or club, you will develop a sense of family, which will improve your mood. Plus, you'll be able to spend time doing something you love.
On the internet, you can find descriptions and meeting schedules of clubs near you
Step 4. Do good for no reason to improve your mood quickly, without the need to commit
You don't have to do anything great. Buying coffee for someone waiting in line behind you at the cafe, or treating the homeless to a Padang stall will suffice.
- Commit to doing good every day/week.
- Write down each kindness, and the effect it has on your mood.
Tips
- A healthy lifestyle can improve mood by reducing the effects of stress.
- Enlist the help of friends and family to remind you to stay positive.
Warning
- Don't get involved in negative discussions. The discussion may affect your mood.
- Avoid alcohol and drugs, as both can cause depression.
