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January 24, 2024

7 Simple Yet Effective Ways to Boost Your Mood

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We’ve all experienced the winter blues, especially during January. Maybe it’s the crash from the Christmas high or the gloomy weather, but it’s those days when you wake up irritable and sad for seemingly no reason. Or the days when simply getting up from bed and showering takes up all your energy.

There are many reasons for feeling a little low sometimes, such as hormonal fluctuations, lifestyle habits, seasonal changes, and stressful situations. The good news is that our bodies and minds can regulate themselves to uplift our spirits. The even better news is that with a few simple practices and activities, you can help speed up this process.

In this article, we look at seven things you can do right now to boost your mood.

1. Mindful Meditation

woman holding palms together while meditating

Practicing mindfulness is a simple yet effective way to improve your mood by cultivating a state of mental clarity and awareness. Meditation is one of the most common methods used to develop mindfulness, as it helps you turn your attention toward your thoughts and emotions.

Meditation and yoga have been proven to positively impact your sympathetic nervous system and increase GABA, serotonin, and dopamine levels in the body. These are all neurotransmitters that are responsible for our modulating and regulating mood, causing us to feel good by reducing anxious thoughts. No wonder this practice has been used in spiritual rituals for centuries!

So, while the downward-facing dog may not be a pose you want to strike, try this cross-legged practice to reap some happy vibes. All you need is to find a comfortable space, set a timer, and sit while focusing on your breathing. When troublesome thoughts arise, simply acknowledge them, and turn your attention back to breathing.

2. Take a Walk

Nothing beats a quiet walk outside. The fresh air, change of scenery, and gentle movement can help clear your mind and lift your spirits. In fact, spending time in nature has been shown to improve mental health by reducing the activity in the prefrontal cortex, the part of the brain most active during stress.

Why does this activity help? One reason is that sunlight during a walk causes an increase in serotonin, which is a mood booster that leaves you feeling calm and happy. However, studies suggest that more people struggle with low mood during cold seasons, when sunshine is in short supply. Can walking still boost mood with clouds overhead?

Experts believe so. Walking naturally improves circulation to the body and brain, and positively affects your HPA-axis, an important component of your central nervous system. The improved circulation calms your nerves and reduces stress. Not to mention, walking is a form of physical activity, and exercise has been shown to help boost self-esteem.

What about nature? Well, while sunny weather is optimal for an increase in serotonin, in general, spending time in nature is highly correlated with improved health outcomes- both physical and mental.

When planning your mood-boosting walk, there are certain things to remember to ensure an enjoyable experience.

Pick a scenic route.
Wear comfortable shoes; nothing will sour your mood faster than uncomfortable shoes.
Stay hydrated (carry a water bottle and add some orange slices for an extra mood boost).
Leave distractions like your phone at home.
Lastly, don't forget to stretch when you are done.

3. Get Some Play Time

friends playing charades at a house party

Can you remember when you were younger and you played in the yard or at the beach? Can you recall how happy, go-lucky, and carefree you were? Adults need playtime too.

Most of us know that play is important for early development. However, it is equally important for adults. Childlike play is a great way to release endorphins, which promote a feeling of well-being. It also promotes creativity, problem-solving, and emotional wellness.

This could look like having some friends over for game night. Try lifting your mood with trivia, charades, murder mystery games, or even outdoor games like frisbees or volleyball.

4. Enjoy Coffee with Friends

This tip comes with a double threat to low spirits. The first is coffee. It has been shown to reduce the risk of prolonged sadness by 20%, especially among women. This is because coffee is a stimulant that activates the central nervous system.

The second is the comfort and laughter of friendship. According to the CDC, social connectedness improves mental wellness. It causes the release of oxytocin and serotonin, which are feel-good hormones. It also helps you feel supported and gives you a sense of belonging, which is essential to emotional well-being.

If you are lucky enough to have friends with a great sense of humor, you also get a good laugh. Laughter boosts dopamine levels in the body and cools off your stress response by increasing oxygenation in the body.

5. Aromatherapy

Aromatherapy has been used around the world for centuries in various religious and wellness practices. It involves the use of essential oils: plant extracts that have active therapeutic compounds (especially terpenes). They can be inhaled or applied directly to the skin via massage.

Because our sense of smell is connected to our brain, when we smell an essential oil, a signal is sent to the limbic system, which affects our emotions, behavior, and mood.

Each essential oil has a unique chemical structure that offers specific benefits. For example, lavender and chamomile are good for relaxation, while peppermint and lemon oil are brain-boosting.

Some great essential oils to try today that may offer the mood-lift you need are:

Lavender
Citrus oils like orange and lemon
Peppermint
Rosemary
Eucalyptus

6. Listen to Music

young man listening to music on headphones

Have you ever been in a really bad mood, turned on your favorite Spotify playlist, and suddenly you were Suzy Sunshine? This is not a coincidence; music is a scientifically proven mood-booster.

Listening to music activates various brain regions, including the limbic system and the reward pathways. It leads to the release of dopamine and endorphins, which are associated with pleasure and mood enhancement.

Music also stimulates the amygdala, which is involved in processing emotions. Studies show that different musical elements, such as tempo, pitch, and melody, result in specific emotional responses.

Slow-tempo music or sounds of nature have particularly shown stress-reducing effects. It helps reduce cortisol, which is a stress hormone.

Need a playlist to get you started? Listen to our mood-lifting playlist below!

7. Consider a mood-lifting cannabinoid.

Cannabinoids are a great way to uplift your mood as they cause the release of mood-boosting neurotransmitters. For example, CBD has been known to offer a mellow feeling due to its passive interactions with the CB1 and CB2 receptors in our endocannabinoid system. Coupled with the euphoric effects of Delta-9 THC, one of our 1:1 Balance Gummies can offer a pleasant mood boost.

Add Some Pep In Your Step

It's normal to have some low days, but you can always add a pep to your step with some straightforward tools such as a walk outdoors, a good laugh with friends, good music, and some strawberry-flavored gummies.

So put aside the winter blues and create laughter and productivity in your life today.

Until next time, happy exploring, and mind your mind!

FDA Disclaimer: The statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure, or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from health care practitioners. Please consult your healthcare professional about potential interactions or other possible complications before using any product. The Federal Food, Drug, and Cosmetic Act requires this notice.