Feeling Sad: 5 Ways to Lift Your Mood
We all have those days when we just feel sad. Sometimes it’s an event that triggers it but other times it can appear without a reason. For me, my morning rituals of Meditation and Daily Affirmations usually help me stay happy and positive. Most of the time this works like magic. Yet, on some days, no matter what I do…. I just feel down! In the past, I would find comfort in eating tons of chocolate. Thus, it is no surprise that many people turn to sugary and high-fat foods when they feel sad. Even though this type of food releases Dopamine in our brain, they can become harmful and addictive in the long run.
I have since discovered more effective ways to deal with sadness. Now, when I have these “off” days, I try to acknowledge the source of my emotions. Over time, I have learned to welcome these days because they lead me to reevaluate certain areas in my life. With practice, I have also gotten better at reducing the amount of time it takes me to “Bounce Back.” Therefore, I decided to share some of my tips on snapping out of a bad mood. Here are 5 easy and effective methods.
Face Your Sadness
Most of the time an event causes us to feel sad. It could be anything from a comment someone made, unpleasant news or an argument. Other times it could be fatigue or something physical that could be affecting our state of mind. Whatever the source may be…I always try to address it!
I may be feeling sad because I am really unhappy with myself! In searching for the root of the cause, I look for the real issue at hand. Hence, if my weight or health is bothering me, I try to see what change I can make. This might be a great opportunity for me to create better eating habits or start to exercise regularly. Lack of sleep can also affect our mood. Realizing this, I might change my schedule and go to bed earlier each night.
Many times, the trigger is really an underlying emotion that we are suppressing. Sometimes we are sad because we feel left out or not acknowledged for something we did. If the underlying cause is something out of my control, I then try to imagine the opposite scenario in my mind. Given the power of our subconscious mind, by envisioning what we want….. it becomes reality! As difficult as these days seem, feeling sad can actually help us pause and reflect on our life. Similarly, they can be the motivation to create a needed change.
Take a Nap
Once I confront the issue, I then shift my focus to lifting my mood. One of my favorite techniques when I am feeling sad is taking a small nap! Many times this is just what our body needs to snap out of a mood. The simple act of allowing our mind to tap out and recharge can often leave us feeling refreshed. Thus, we are able to look at things with a new perspective.
Similarly, laying a few minutes in the sun can also help in shifting our mood. When possible, I take my nap by a window with direct sunlight. The natural Vitamin D that is produced by the sun has been shown to increase serotonin levels which contribute to happiness. The combination of dozing off in the warm sun many times does the trick of restoring my happiness.
Set a Timer
Recently, I discovered another method to shift my mood when I’m feeling down. Knowing the power of our subconscious mind, I instruct it to release the thoughts and feelings. This might sound far fetched, but it actually works! I usually set a timer on my phone for 30 minutes, and say to myself “when the timer goes off, I will feel better.” Affirmations have a powerful affect on how we feel. They can literally shape the experiences we have. By instructing our subconscious mind to release the negative feelings and restore to positive ones, it responds accordingly.
During that time, I often listen to Binaural Music, which helps to stimulate my brain. You can choose any type of music to listen to while you wait. Shifting my attention to music, while subconsciously giving my brain a timeline, has seemed to work on numerous occasions.
Try Hydrotherapy
Another approach that is highly effective in dealing with sadness is taking a bath. I always knew that a warm shower made me feel better when I was down, but I didn’t know there was a whole science behind it. Evidently, applying water at different temperatures can actually change our mood! I stumbled across this study by Peter Bongiorno, ND, LAC who outlined the effects of Hydrotherpy. He explains the correlation between hot and cold water and their affects on how we feel.
According to his article, when we are exposed to cold water it causes our surface vessels to tighten up. Thus, bathing our brain and vital organs in fresh blood. This movement brings nutrition, oxygen and also helps detoxify the area. Warm water on the other hand makes the vessels relax, helping the blood move back, away from the core. Therefore, applying hot and cold water to the body, not only changes our physiology but indirectly helps improve our mood. These studies have also shown how hydrotherapy can benefit those suffering from Depression and Anxiety.
Write a Gratitude List
Out of all the methods I have outlined… this one by far is my favorite. This simple, yet effective technique, works like a charm when I am sad. To really lift your mood, I propose writing down all of the things you are truly grateful for. In creating this gratitude list, I like to include all things I have followed by my accomplishments. The actual process of recognizing the things that ARE going great in my life….like my health, family, & friends, helps me realize how blessed I am. By focusing on our blessings, we start to feel better and notice a shift in our mood.
When we feel sad, it seems like things can’t get any worse, but BELIEVE ME THEY CAN! I have seen numerous examples of people who were at their lowest point, and just when they thought they hit rock bottom, the floor dropped from underneath them. Subsequently, they experienced more devastation. One story that comes to mind is “Charged: The Eduardo Garcia Story” -currently playing on Amazon Prime. This amazing documentary followed a young man who was dealt with, not one, but two life changing obstacles at the same time!
So remember… no matter what we are facing, there is always something to be grateful for. Focusing on what we have many times helps us snap out of a negative mood and return to our happy state.
Summary
So the next time you find yourself feeling sad and gloomy, remember that it’s a temporary feeling. Like everything else in life it will pass. Instead of seeking comfort foods, try these home remedies.
- Pinpoint the source of the issue and recognize it for what it is. If there is a change that needs to be made, take the opportunity to find a permanent solution.
- Try sleeping it off, as it might do the trick in shifting your mood
- Still not able to shake it off? Set a timer and use the power of your subconscious mind to let go of the emotion. Listen to music while you wait.
- Immerse yourself in a warm bath or shower and allow your whole body to relax. Then switch to cold water in order to stimulate the blood flow.
- Write down a list of all the things you are truly appreciative for. Many times this can help you realize all the wonderful things that ARE going great in your life which can help shift your mood.
