The dictionary defines mood as…“a temporary state of mind or feeling”
A mood is an emotional state that is in most cases triggered by a certain event or stimulus. Moods are often considered to have either a negative or a positive valence, meaning that people usually say that they are either in a bad or good mood.
There are many things that can affect your mood, from lack of sleep, nutrition, to the colors you expose yourself to.
However, know that your mood will often depend on the type of person you are and your surroundings, which is good news in a way, seeing as how you can change both of those things in order to start living a happier life.
Can We Control Our Mood
Why do some people seem to deal with their problems head on and never let it affect their mood, while others instantly become sad, anxious, or stressed out when they’re facing a challenging situation? The only explanation is that some people know how to control their mood.
Oscar Wilde once said, “I don’t want to be at the mercy of my emotions. I want to use them, to enjoy them, and to dominate them.”
These words perfectly represent the mindset every person should have when it comes to dealing with emotions.
If you notice your mood changing throughout the day depending on what happens to you, then there’s a good chance that you’re a slave to your emotions. Thankfully, there’s a process that will help you control your mood.
First of all, you’ll need to validate your emotions. Whenever you’re feeling a certain emotion, don’t try to dismiss it. Instead, learn what caused it and try to accept it, no matter what it is. For example, when experiencing sadness or loneliness, many people turn to junk food for comfort, which is an extremely unhealthy habit. It can lead to weight gain and make you feel even worse. Therefore, instead of wolfing down ice cream and chocolate, the right course of action would be identifying the emotion you’re feeling, learning what caused it, accepting it, and moving on. As soon as begin being completely aware of your emotions, you’ll be in complete control over them.
However, know that you also have to be aware of your triggers, and learn more about the circumstances that often trigger an emotion you usually struggle with. People generally struggle with fear, jealousy, and anger the most.
As soon as you become aware of what triggers a negative emotion, you will find ways to avoid being sucked into the emotion.
Dealing With Depression
Dealing with depression is much more serious than dealing with an occasional bad mood, as this condition will drain your drive, hope, and energy, and it will make you think that it’s impossible to feel better.
However, even though it won’t be easy to overcome depression, know that it’s far from impossible, as all depression, conditions are treatable. The main problem with overcoming depression is that you have to take action, but that’s incredibly hard to do when you’re depressed. This is why you need to start small and not expect to get rid of your problems in day.
Even if you feel drained, you probably still have enough energy to call a friend or go for a short walk. If you do, then go ahead and do just that. Celebrate every single small accomplishment and have patience, and you’ll see that overcoming depression is possible.
There are quite a few ways to deal with depression, but here are the six most important ones:
- See Your Doctor: This is very important, your doctor will give you a full evaluation, and help diagnose your condition and provide all possible treatments to help you feel better.
- Stay Connected: Even though you have the tendency to isolate yourself from the rest of the world when you’re depressed, it’s important to have people whom you love around you. In fact, it’s essential if you’re looking to recover from depression.
- Get Moving: Even getting out of bed can be pretty hard when you’re depressed, but you need to use as much energy as you can to exercise at least 30 minutes a day. Of course, you can start with 10-minute walks if 30 minutes is too much for you at the moment.
- Do Only What You Enjoy Doing: If there’s a hobby that you once enjoyed but have stopped doing for whatever reason, now is the time to get back to it.
- Maintain A Healthy Diet: The food you consume has a huge impact on the way you feel. In order to start overcoming depression, you should avoid alcohol, caffeine, trans fats, and foods that contain a lot of chemical preservatives.
- Challenge Negative Thoughts: Just because you’re dealing with a lot of negative thoughts at the moment doesn’t mean that you can’t get them under control. Every time you feel a negative emotion, remind yourself that it’s just the depression talking and that your mood is just thoughts or a state of being, it is NOT your true self.
60 Ways To Create A Positive Mood
1| Hang Around People With Positive Attitudes: The people you spend your time with can have a huge impact on your outlook on life and your daily habits. For instance, if you’re constantly around people that like to eat fast food, you’re probably going to start eating it more often. That’s why you’ll see that you can be in a good mood most of the time if you surround yourself with people who have a positive attitude.
2| Start Being Grateful: When you’re too focused on all the bad things in your life and the stuff you don’t have, you’re going to be in a bad mood all of the time. However, if you adjust your attitude by learning to be grateful for the things and life you have, you’ll start being much happier. It’s also worth noting that it’s a good idea to express gratitude to other people as much as possible. For example, the next time you’re in a restaurant, make sure to thank the waiter for his service and compliment the chef. It will make you feel better, and will likely make their day as well.
3| Limit Your Complaints: Whining and complaining about every single thing that’s wrong in your life won’t lead you to a positive attitude. When you’re complaining, you’re just forcing your brain to think about a negative experience or a problem you’re facing without offering a solution for it. Instead of complaining, try coming up with a solution for your problem, or shift your perspective regarding the situation. Additionally, you can even remove yourself from the situation entirely.
4| Learn To Enjoy The Small Moments: Graduating, getting a promotion, getting married and similar big moments don’t happen often. That’s why you need to learn to enjoy the small moments. Watching the sunset, enjoying a cup of tea on a cold day, or eating a piece of chocolate cake after a meal are all moments that can fill you with joy if you learn to enjoy them.
5| Start Your Day Off Right: The way you start your morning has a huge effect on your mood during the rest of the day. In order to make sure you have a positive attitude, create a morning routine that you know will improve your mood.
6| Learn To Take Responsibility: Stop saying that you’re the victim and learn how to take responsibility for your actions. Feeling that you’re the victim in a situation will make you feel bad about yourself, while taking responsibility and learning to admit when you’re wrong will help you feel more comfortable in your skin. As soon as you start being comfortable with who you are and the decisions you choose to make, you will start having a positive attitude.
7| Ask Yourself The Right Questions: The next time you find yourself facing a challenging situation, don’t ask, “Why does stuff like this always keep happening to me?” Instead, ask yourself what you’re supposed to learn or gain from this particular challenging situation. There is a lesson in everything, and the most powerful ones typically come from adversity, and this is a great way to put a positive twist on negative situations. Ask yourself how this situation will help you grow and become a better person.
8| Connect With Someone: Being in contact with your friends and family members will definitely increase your happiness. It doesn’t even matter if you spend time with them in person; you can also connect with them via e-mail or phone.
9| Don’t Expect Life To Get Easy: Hate to break it to you, but life won’t ever become easy. Instead of expecting it to get easy, you should focus on learning how to deal with life. Knowing that tough times can come at any moment will help you be able to deal with anything life throws at you.
10| Go Somewhere Quiet: Sometimes the only thing you need to do in order to improve your mood is go somewhere quiet and spend a few minutes there. Being in a quiet environment is an incredibly easy way to ‘reset’ your brain.
11| Learn Something New Every Day: Just as you need to eat in order to fuel your body, you also need to learn new things to keep your brain satisfied and help keep it evolving. Learning something new every day will make you feel like you’re continuously growing as a person and that will certainly improve your mood.
12| Give Yourself A Curfew For The Internet: Ever intended to spend 30 minutes surfing the net before hitting the sack, but ended up spending a few hours online? Disconnecting yourself from the Internet after a certain time will prevent you from going to sleep completely worn out and then not even having enough time to rest.
13| Wear Clothes You Love: The philosophy behind this is very simple – if you wear clothes you love, you’ll adore the way you look, which will make you feel good about yourself.
14| Eat Fruit And Vegetables: A healthy diet will not only help keep your body healthy, but the mind as well. Healthy foods are filled with vitamins and nutrients, which will provide you with energy and contribute to a good mood.
15| Drink More Water: Sometimes, the only reason you’re grumpy is that you’re dehydrated. If you regularly sip on water throughout the day, you will notice that you will start feeling much better.
16| Go Out For A Walk: Walking is one of the best activities that can help you clear your head. Just by walking for several minutes, you will be combining fresh air and healthy exercise. In addition, this combination will without a doubt help you get in a better mood.
17| Start Writing: If you have any type of negative feeling or worries, one of the best things you can do is write about them. When you’re writing, you’re able to structure your thoughts and clarify what is actually bothering you. Writing for a longer period of time will make you spot patterns in your mood, thus helping you find answers on how to achieve happiness.
18| Take A Bath/Shower: Taking a long and relaxing bath or shower can have a huge impact on your mood and prevents stress that exacerbates depression. It will provide you with some peaceful alone time to clear your head.
19| Take A Few Seconds To Breathe: Sometimes, the only thing you need to do in order to improve your mood is just take a few seconds to close your eyes and take a few deep breaths.
20| Eat Some Chocolate: One of the easiest ways to create a positive mood is to simply eat some chocolate. This treat makes us happy because it increases the levels of a monoamine neurotransmitter known as serotonin.
21| Chew Gum: When you’re feeling stressed out or anxious, grab a piece of gum. The repetitive action of chewing gum will help you relax.
22| Start Exposing Yourself To The Right Colors: For example, exposing yourself to the color green can help you create a positive mood. According to Annual Reviews, color psychologists note that this color actually symbolizes happiness and can even create the feeling of it. So, the next time you’re looking to buy a smartphone case, a pen, or a shirt, make sure you buy it in green.
23| Do Yoga: If your job requires you to sit at a desk for 8 hours a day, then you should definitely start doing yoga when you get home (or at your local gym). Yoga is extremely calming, and will definitely improve your mood once you get done with your workout.
24| Get Some Sun: A study posted on the National Institute of Health website reports that heading outside to get some sun will provide you with a boost of vitamin D, which is known for creating a positive mood. If you don’t have time to go outside, stationing yourself near a window will also do the trick. This is an especially good idea if you don’t know what to do during your break at work.
25| Vent To A Friend: If you’re dealing with problems or insecurities, you shouldn’t keep it all bottled up inside of you. Instead, call up one of your best friends and vent to them. Speaking about your problems to a person you, trust will make you feel better in a matter of minutes.
26| Get To The Root: If you often find yourself in a bad mood because of unimportant little things that bother you, like the Internet being too slow or the kids being too loud, then you’re probably avoiding dealing with a real problem that you may be facing. If that’s the case, make sure you tackle the real problem as soon as you can, and you’ll see you won’t be in a constant bad mood anymore.
27| Brighten Your Mood With Comedy: It’s really easy to uplift yourself sometimes. All you need to do is go on YouTube and watch some funny videos. However, if that’s not your thing, then you can also choose to view something inspirational.
28| Understand: If you’re in a bad mood, then there’s always a reason why. Start taking time to understand what’s causing your bad mood.
29| Rearrange Your Furniture: When you change your environment, you will feel refreshed. Spending some time to think about the best way to rearrange your furniture (and then doing it) is a really simple way to create a positive mood.
30| Reminisce: Thinking about the good times and looking at some old photos will make you have positive thoughts. Nostalgia is well known for being able to trigger happiness.
31| Invite Distractions: When you’re feeling sad, worried, or anxious, try distracting yourself from your thoughts. Doing something neutral, like washing dishes, vacuuming, or folding laundry will help your mind relax.
32| Get Organized: Sometimes, the only reason why we’re in a bad mood is that we feel overwhelmed by the number of things that we have to do during the day. However, if you sacrifice only ten minutes of your day, you will be able to get organized and think of a way to accomplish everything.
33| Call An Upbeat Friend: We all have that one friend that always seems to be in a good mood. The next time you’re feeling sad, make sure you call that upbeat friend, and you will be able to overcome your bad mood in just a few minutes.
34| Be Real With Yourself: It’s okay to show your true emotions. Pretending that everything is okay when you feel like crying will only make you feel worse. In order to start creating a positive mood, you’ll need to be real with yourself and exhibit the emotion you’re feeling.
35| Listen To Uplifting Music: The healing power of music is very real. Now, there is no specific genre of music that best known for lifting your spirits. Simply listen to what you enjoy and turn the volume up in order to overcome that bad mood.
36| Be In The Moment: Being caught up in the past will prevent you from enjoying the present. Living in the moment and leaving your past trials and tribulations behind will allow you to enjoy life more.
37| Treat Yourself: Buy an expensive bottle of wine for yourself, grab a dinner at a restaurant by yourself, or buy some new clothes. Treating yourself with something nice is a surefire way to create a positive mood.
38| Random Acts Of Kindness: Compliment a worker at your local grocery store, chat with the workers at your favorite coffee shop, or buy donuts for everyone at the office. Practicing random acts of kindness will fill you up with joy.
39| Start Volunteering: People who volunteer are generally much happier than those who don’t. When you start doing a good deed like volunteering often, you will learn that you can help yourself by helping others.
40| Track The Good Stuff: Before you go to bed, make sure you write down just three good things that happened today. It doesn’t matter how minor they are (eating a great meal can be one), just make sure you write them down. Ensuring yourself that something good always happens to you will help you overcome your bad mood.
41| Tap Into Your Spiritual Side: Regardless of religion, faith and prayer is sometimes all you need in order to increase your happiness. However, if you aren’t religious, then you can try doing yoga or meditating instead.
42| Start singing: Whatever tune comes to your mind first, make sure you sing it aloud. Many therapists believe that singing is a great way to improve your mood.
43| Get A Furry Friend: Getting a pet is a great way to increase happiness. A furry friend will always be there for you and won’t ever judge you. If you get a dog, you will always have someone to play and walk around the neighborhood with.
44| Stop Wolfing Down Food: Try to be different from most people when it comes to eating. Unfortunately, many people are in the habit of wolfing down the lunch at their desk or in the car, which can lead to overeating, leaving you to feel sluggish throughout the rest of your day. However, you won’t have to deal with that if you take 15 minutes out of your day in order to properly enjoy a meal.
45| Make Your Own Blue Day Book: You’re probably familiar with the Blue Day Book by Bradley Trevor Greive. If you aren’t, it’s basically a small book filled with charming animal photos and compassionate and humorous massages. The book is incredible because it always does a good job of cheering people up. However, if you’ve flipped through these pages too many times to count, you may want to try making your own by choosing your favorite quotes and animal photos.
46| Snuggle Up: If you’re not feeling great, but are at home, make sure you climb under a really soft blanket for a couple of minutes. Sciencemag.org reports that for some reason, when we come in contact with soft things, it always makes us feel better.
47| Buy Some Flowers: Smelling flowers can provide you with both an instant and lasting mood boost.
48| Watch Your Words: When you talk to yourself, make sure to force your brain to use only positive words. Self-talking in a positive manner can help you overcome any problem, and will surely calm you down whenever you’re anxious or worried.
49| Watch A Comedy: You can watch a comedy movie, TV show, or a stand-up set. No matter what you choose to watch, you will probably feel much better by the end of it.
50| Start Dancing: If you’re feeling the song that’s on the radio, then start dancing. Remember that basically any form of movement will release those feel-good chemicals better known as endorphins.
51| Think About Your Past Accomplishments: If you’re feeling overwhelmed or depressed, take a few minutes to think about your major accomplishments during the past five or ten years. Reflecting on how far you’ve come will provide you with a sense of gratification and you’ll instantly overcome your bad mood.
52| Send Out Good Vibes: Call up some friends and tell them how much they mean to you. Sending out good vibes will make you feel amazing!
53| Mark Your Calendar: If you have a birthday, a concert you’re going to, or a weekend getaway with your best friend coming up, make sure you mark it on your calendar. This will give you something to always look forward to, which will certainly help you avoid getting into a bad mood.
54| Put Photos On Your Fridge: You probably look at your refrigerator at least two dozen times a day, so why not make the most of it? By putting your favorite photos on the fridge, you’ll always have a reminder of how beautiful life is.
55| Touch Your Toes: Tension is mostly stored around your hip joints. By touching your toes, you will open up the hip joints, thus releasing the tension. If you hold this position for a minute, then slowly start rolling up, you will notice that your brain will be much more relaxed.
56| Stop Fearing Failure: Whether it’s a presentation at work, an upcoming marathon, or a very important exam, you should stop fearing that you’re not going to succeed. By eliminating fear from your life, you’ll be able to focus more energy on succeeding.
57| Get A Massage: Massages are great for relieving tension. If you’ve never tried it before, you should definitely visit a professional masseur or masseuse.
58| Let Out Your Inner Child: Stop being so serious all the time, and do the things you used to enjoy doing as a child.
59| Do Less: People think that they’ll be much happier if they do as much things as they can throughout the day. However, this is not really true. In fact, you should only do the things you feel comfortable doing today in order to start living happier.
60| This, Too, Shall Pass: Remember that no matter what is currently happening in your life, it won’t last forever. Don’t focus on the bad things, as they will soon be memories. Believe that, and assume it to be true.
In most cases, a mood is triggered by a certain stimulus or event. It doesn’t even have to be a major event in order for you to start experiencing negative emotions and get in a bad mood.
If you are suffering from depression, all of the above steps are wonderful self-help methods that will support conventional medical care to get you better.
Thankfully, there are lot of ways to creative a positive mood and start learning to how to live a happier life. It doesn’t matter if you’re only temporarily in a bad mood or dealing with depression – remember that living happy is always possible!
Stay well and take care!