Improving Your Mood

Improving your mood

BREATHE...

You've heard this one time and time again -just DO IT and reap the rewards. "Belly breathing" (rather than chest breathing). This activates the "Vagus nerve" and naturally serves to relax you. Even as few as 4 breaths "in" (counting slowing to 4) and holding the air in for 4 counts then exhaling for a count of 8 each time can calm you on the spot. Concentrating on your breath even for those few minutes will distract your mind from the source of your stress. When we feel stress rise up in our bodies it's best to stop the escalation in its tracks before it gets out of control - as in "controls" us...

T o p Q u a l i t y • T r i e d & T r u e S t r e s s R e l e a s e

SLEEP ENOUGH

Sleep during times of stress is sometimes hard to come by. You've probably heard some of the same suggestions repeated - sometimes they help you and sometimes they don't. The breathing exercise above can be really helpful. After you do the breathing exercise you may find yourself thinking...I'm still awake...this isn't working...and the next thing you know you're waking up to your alarm. Though going to bed at the same time every night and waking up at the same time is recommended, it might take a little while to get into the swing of that if you've been keeping odd hours, so don't hit the pillow if you still feel wide awake, but read a book rather than binge on electronics. And IF you have to resort to a nap during the day, keep it to under 30 minutes and DON'T get into your bed - a power nap can do wonders, but sleeping two or three hours during the day will not help you get on track — and you'll feel groggy for longer after you awake from a long nap. Are there LED lights from electronics flashing in the dark? Does your TV have a "standby" light that stays on all night? These can also contribute to poor sleep. And the last tip...sleep in a VERY dark room. No night lights in the bedroom. Sleeeeeeep...zzzzzzz

ACTS OF KINDNESS

Have you ever noticed that doing something nice for someone else actually makes YOU feel good? It's kind of a selfish good deed. Even taking the time to listen to an elderly neighbor's worries takes your mind off your own troubles and it's highly possible that your problems pale in comparison to someone else's. Even mowing someone's lawn without them asking you to do it is a gesture that relieves stress in several ways - all rolled into one good deed.

MOVE YOUR BODY

(movement of ANY kind) Take a walk after dinner — alone if you are in need of some "me time" or with a companion if that suits you better. Vacuum, brush the dog, sanitize the kitchen counter — just keep moving for a while. Sometimes just diving into a small project that's not too daunting can boost your mood. Starting (or resuming) yoga — a perfect activity for these stressful times. Also the perfect time for a little "spring cleaning!" Just get moving a little to boost your mood.

POSITIVE FOCUS

When stressful times like the ones we live in right now dominate our world, it's important to focus on what we CAN control rather than what we CAN'T control. You CAN control what you eat and how much you eat. You CAN control what time you go to bed and parts of your routine can be controlled. You CAN control your breathing. You CAN carve out a few minutes for yourself — you CAN and you should. Spend a few minutes watching the dog play or a squirrel frolic. You CAN slow down for a moment and recharge.

FEED YOUR BODY

Okay, this one sounds like permission to eat everything in sight. Maybe this is the time to put some time and effort into creating a new normal in terms of how you're nourishing your body. This doesn't have to be drastic, and probably shouldn't be. Change one (not-so-great) thing about your eating habits. Maybe you drink five cups of coffee a day and you cut down to four and exchange that fifth cup for water. By all means treat yourself here and there, but this isn't the time to go off the rails and ditch everything you know about eating right. (Now go dig out that smoothie blender and keep it on the countertop!)

GRATITUDE

FEED YOUR MIND

How many things have you said you'd like to learn but you've never had time? There are SO many things you can learn at no cost to you — or you can enroll in a class that will actually add something to your resume that could change your financial life in the long run. Maybe you can never find time to read a series of historical books. Have you always wanted to learn another language? When we're reading or learning it's very hard to be stressed or to worry because these activities afford us the opportunity to get lost in another world — one that doesn't remind us of our own problems.

The world looks a little different right now — try just ONE of these suggestions TODAY — you can do this!

Practice this. Every time you find yourself thinking there's nothing to be grateful for, take a pause and look around you. Something as simple as discovering a corner of the top shelf of your pantry dedicated to a dozen gourmet teas you forgot were there can lift your spirits just long enough to move you into a different mindframe. Is your family healthy? Are you among the lucky people who still have a job? Do you have enough to eat? There's ALWAYS something to be grateful for.

FEED YOUR SOUL

Passions have a way of feeding our soul. If you're a musician (closet musician or a pro) and that's fallen to the wayside, adding that to your daily routine will fill you up in ways nothing else can. Even if you're not a musician and you simply love music, pop those earbuds in and get lost in your favorite songlist — or take the time to explore new music and transport yourself to somewhere else and get lost in a serenade just for you.

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