50 PSYCHOLOGY CLASSICS
Regulating our moods When feeling a bit down or low in energy, we may: ❖ Seek social interaction or withdraw from people (depending on whether we are an introvert or extravert). ❖ Try to control our thoughts (e.g., positive thinking). ❖ Engage in a pleasant activity such as a hobby or shopping, or lighten the feeling with humor. ❖ Read a book or magazine. ❖ Drink alcohol. ❖ Have a cigarette. ❖ Eat a chocolate bar or cake. ❖ Drink coffee. ❖ Watch television.
Exercise, the data shows, is the best mood regulator. A brisk walk of 5–15 minutes when we are feeling tired paradoxically restores our spirits and can energize us for up to two hours. Another excellent, healthy mood regulator is social interaction. Phoning or talking to a friend can lower stress significantly. Another is listening to music, which ranks high on surveys for reducing tension and increasing energy.
Food The effects of what we eat on our mood are difficult to measure scientifically. However, Thayer published a study demonstrating the paradoxical effects of eating sugary snacks: They improve mood in the short term, but also give us a “letdown” an hour or two later, both in terms of a reduction in energy and a rise in tension. Mood is connected to overeating and dieting, and Thayer suggests that people who consume a lot of sugar get into further bad eating patterns, because the drops in energy they create lead to the need for more snacks.
Health Healthy people generally have high energy levels. Ill people have low energy. Research shows that on days when people rate themselves as in a generally negative mood, their immune system response is not as effective as on days when they are in a positive frame of mind.
Sleep Mood is significantly affected by how much sleep we have had, to the extent that sleep deprivation over several nights can lead to depression. Other mood affecters include: 287