Simple Ways to Improve Your Mood in 5 Minutes or Less

December 1, 2019

Listen to music
Research shows that listening to music can make you happier, especially when you are actively trying to improve your mood. A study published in the Journal of Positive Psychology in 2013 found that people who listened to music were happier than those who listened to music alone. The researchers concluded that intentions to be happier while listening to music may have a positive effect on the overall well-being of the listener. This is the opposite of listening to happy music when you are indifferent or indifferent to improving your mood.

2. Sun
If you want to improve your mood quickly, going out is one of the fastest and easiest ways. Exposure to sunlight increases serotonin production, which explains why some people with depression notice worsening symptoms during the winter. Spending less time in the sun can lead to decreased serotonin, which can lead to depressed mood, anxiety, and low energy.

3. drink coffee
Most stubborn coffee drinkers will attest to the almost instantaneous happiness that morning cup of Joe brings. When you can have a cup of coffee when you usually need to concentrate or stay alert, there is evidence that this beverage can also improve your mood. Although researchers don’t yet know exactly why coffee improves mood, they do have some theories. According to a 2016 meta-analysis, a theory suggests that caffeine in coffee increases the amount of dopamine (a rewarding or stimulating chemical) that binds to dopamine receptors in the brain.

4. brighten someone’s day
It’s no secret that you feel better when you do something small. Interestingly, in a study published in the journal Emotion in 2016, participants who showed improvements in their emotions, either by themselves or by anything, reported to individuals or benevolence for a greater common good Participants who did not do so did not have positive emotional changes. This shows that when you are frustrated or sluggish, actively lifting someone up instead of yourself can make you feel better.

5. Eat (or drink) healthy snacks
Certain foods have been scientifically proven to improve mood.

Dark chocolate contains flavanols and methylxanthines, both of which are believed to help relax and enhance mood.
Almonds contain folic acid, magnesium and amino acids, all of which can help improve mental health.
Berries, especially blueberries, are rich in antioxidants that help prevent anxiety, depression and anxiety. A 2017 study also found that eating flavonoid-rich foods, such as blueberries, can boost positive emotions in children and young people.
Dark green leafy vegetables such as kale and spinach are rich in magnesium. Magnesium is a mineral that helps relax the nervous system of the body and plays a key role in the development of serotonin to help alleviate the symptoms of depression. .
Probiotics provide beneficial bacteria to the gut, which are essential for the production of neurochemicals such as serotonin and dopamine, both of which can affect mood.

6. Take a deep breath
No matter if you are stressed, tired or depressed, a few minutes of deep breathing will put your body and mind in a much-needed pause. Concentrated breathing causes a relaxing response and can be practiced in a number of ways, such as yoga and Tai Chi. Whatever your preferences, the key is to use your breath to calm your mind and relax your body.