How to raise your spirits quickly?

There are times that taste like apathy, those when everything seems a little grayer to you. You don’t know why, but anything costs you much more and what you need most is to raise your spirits quickly. If you are dealing with this feeling right now, the best thing to do is to give yourself a short break to disconnect and have a conversation with yourself.

It is important to know that it is impossible to feel motivated and happy every day. Our emotional states fluctuate and nothing is as common as having a few days when desire and enthusiasm fail.. Becoming aware of what you feel and applying appropriate strategies to regain well-being will promote the change you need. In the following article we give you the keys to achieve it.

Ways to boost your mood quickly

Mood is that emotional experience of positive, negative or neutral valence that accompanies you for a few days. Now, the complicated thing is that The way you feel affects your thoughts and behavior. This is what they point out to us in a study published in Frontiers in Psychology, even highlighting its role in language and how we communicate.

This explains, without a doubt, why when you are caught in a bad mood or unexplained sadness, all areas of your life are altered; You perform less at work, you hardly feel like socializing and you even argue more with your partner. In these situations, it will be very useful for you to have some simple strategies on hand to change that psycho-emotional state. We’ll share some with you right away.

1. Go for a walk outdoors

When stress, bad mood and discouragement tie your mind into knots, go for a walk in a natural environment. Sometimes, this contact with the mountains, forests or beaches acts as powerful agents of well-being. Your mind turns off negativity and your emotions become harmonized.

Why does it work?

Contact with the outdoors elevates our endorphins and serotonin. In addition, the brain enters a state of calm and adopts other, more relaxed perspectives. Thus, an article published by Frontiers in Behavioral Neuroscience highlights that, although physical exercise already promotes emotional well-being, a natural environment amplifies these benefits even more.

2. Do something creative

A useful way to boost your mood quickly is to start a creative activity. There are those who paint mandalas, others write, compose, draw, cook or start gardening. Immersing yourself in an artistic task allows you to reach that mental state that psychologist Mihaly Csikszentmihalyi defines as optimal experience.. You will notice well-being in a short time.

Why does it work?

In a study published by American Journal of Public Health, A significant link was found between art and mental health. Expressive writing, for example, is always cathartic and capable of inducing emotional balance.

However, although the mechanisms by which it manages to reduce stress and even depressive symptoms are not well known, it is a complementary tool of great value.

3. Call a friend

When you have been in a sad and irritable mood for a few days, call that friend who knows how to listen to you. In those moments when you see things a little darker, the support of those who understand you will be your best pillar. Look for those figures who do not judge, who do not give advice and who limit themselves only to being emotional allies.

Why does it work?

People are social beings who bond and need the closeness of others. Venting your emotions, thoughts and needs, with significant figures, acts as a healing exercise for your brain. Stress is relieved and new mental approaches are assumed.

Meta-analyses such as the one published in Electronic Physician describe this significant link between social support and mental health.

4. Keep a gratitude journal

A simple strategy to boost your mood quickly is to do a gratitude exercise. Many times you are not aware of what you have, of those basic aspects that enrich you and give meaning to your life. Therefore, in those times when emotional discomfort clouds your daily motivation, keep the following keys in mind:

Buy a notebook that you like and title it “gratitude diary.” Include photographs of the happy moments in your life in that notebook. Write whenever you can what you are grateful to have: friends, family, work, health, dreams to conquer, trips that are about to arrive, etc. When you feel a certain discouragement, take that notebook and read it. You will remember those aspects for which it is worth feeling grateful.

Why does it work?

Gratitude, more than an emotion, is an attitude towards life. It makes you appreciate what surrounds you, focus on the positive and valuable. Likewise, it also allows you to become aware of the transience of life and the need to focus on what is important.

On the other hand, research such as that published in Frontiers in Psychology also highlights the benefits of this practice to improve mental well-being. It is a simple tool that, if you start it, will bring you satisfaction and emotional balance.

5. Mindfulness for twenty minutes

Are you used to mindfulnessHave you ever practiced it? Mindfulness-based meditation is a tool that can improve your mood in a short time. While it is true that not everyone gets used to this strategy the first time, it is worth getting started with it. Your brain finds significant benefits with this resource.

Why does it work?

Science has been analyzing the benefits of mindfulness. A study published by Frontiers in Psychology found that Intervention with this tool facilitates emotional regulation. What’s more, currently, various therapeutic approaches such as cognitive-behavioral also apply mindfulness.

6. Hug

It is simple, economical and one of the most rewarding exercises. How many hugs have you given today? Don’t skimp on the art of physical contact, because the physical closeness of those you love improves your mood quickly.. Partner, family, friends and even your pets. Feeling those special beings close acts as a balm for stress, fears and discomfort.

Why does it work?

Hugs are emotional acts that facilitate the production of endorphins and serotonin in our brain. When you experience that bodily proximity with someone you care about, you feel validated and protected. All these sensations affect your well-being. In fact, Psychological Science highlights that these acts not only cushion stress, but also improve health.

What if these tips don’t permanently improve my mood?

When you feel bad, you want to quickly raise your spirits and stifle those uncomfortable emotions that are gripping you. However, If anxiety and discomfort accompany you for several weeks, it is advisable to seek specialized help. The first and most decisive thing is to understand the reason for that feeling.

Often, we neglect our emotions, we focus on our obligations and choose to displace what hurts. Conditions such as poorly regulated stress and anxiety can become chronic and, in these cases, it is advisable to act as soon as possible. There are effective therapies that, in just a few sessions, can give you the tools you need..

Take care of yourself every day to lift your mood

To conclude, although it is true that it is normal to have a slightly lower mood from time to time, these experiences should not last over time. To do this, there is nothing better than practicing self-care. The keys that we have described are dimensions that you can apply in your daily life to promote your well-being and intensify the appearance of positive emotions.

Hugging, walks in nature, meditation or art are exceptional channels that will intensify your internal balance. Happiness, at the end of the day, is nothing more than being good with yourself and this is something you can work on now.

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