Content

• To step
• Part 1 of 4: Changing your ways to improve your mood
• Part 2 of 4: Changing your mind to improve your mood
• Part 3 of 4: Changing your habits to improve your mood
• Part 4 of 4: Changing the source of your moodiness
• Warnings

Having different moods is an important part of what creates our uniquely human experience. However, when we are hit by sudden, very sour mood swings, we all too easily behave in ways that we are not so proud of. In these cases, we may end up having a negative impact on others and ourselves. Sometimes we are aware of the cause of the mood, but often we notice nothing but that our days are colored by prickly thoughts, impatience and angry reactions to others. Either way, there are many things you can do to take control of your mood and make yourself a more pleasant person to be around when you have an unpleasant case of moodiness.

To step

Part 1 of 4: Changing your ways to improve your mood

1. Pretend until you really can. If you know you're moody, do your best to pretend you're calm and content. When you're moody, your brain selects whatever matches your current mood, which means it's important to get rid of negative thoughts and facial expressions that can nourish it. So if you smile despite being in a bad mood, you will respond to yourself accordingly (and others will join you). When you smile, others will smile back. Furthermore, your mind will be mistaken in pretending to think it is a real smile, causing more pleasant thoughts and ideas to come to your mind than if you were frowning.
   • For example, if your mood makes you feel too homey to go out, put on your favorite shirt and get out like you have all the confidence in the world. The goal is to measure your behavior that is inconsistent with how you feel so that you get the impetus to actually change your mood.
2. Change your environment. You are most motivated to change your mood when you know that you are moving into a new environment, and so is the transition from being alone to being with others. If you can move to a different place, ask yourself what you are looking for. A relaxed and tidy place usually works best. If you are unable to leave where you are, see if there is anything you can rearrange to make your can relax more.
   • Going outside has a particularly strong effect on your mood. If it's possible to take a break from what you're doing and spend some time outside, do it! Natural environments automatically make you more cheerful.
3. Get active.Exercise causes your brain to release endorphins, adrenaline, serotonin and dopamine - all chemicals that help to relax you and lift your mood. While yoga, strength training, and cardio can all improve your emotional state, even a brisk walk can be effective in changing your mood.
4. Change your breathing. The use of breathing techniques is very helpful for both relaxation and gaining more energy. There are different techniques (relaxation or stamina, depending on which one you think you need) to improve your mood. You can learn these techniques here.
5. Listen to music. Consciously listening to music - focusing on the rhythm and the feeling it gives you - has a particularly strong impact, especially when it comes to cheerful music. A good choice of music can be something that you are already familiar with and that is cheerful, just think of the music that you would like to play during a party or a social environment.
   • Music as a mood-altering aid can also be used to sense the negativity of your mood, so indulging in your need for sad music can be valuable. Whether it's sad or happy songs, make sure you're aware of the way it's affecting you, without going overboard and wondering if it's “already working”.
6. Reach out to someone you feel can improve your mood. Because we are so heavily influenced by the people around us, changing the people in your immediate environment is just as important as changing your physical environment. After identifying who you want to avoid and who you can't avoid, you can look for someone whose presence you find comforting and who makes you happier.
   • You can just call or text someone and let them know you'd like to drop by. Just make sure that the other person knows your state of mind and that you don't need their help for a diagnosis. The best contacts in moments of extreme melancholy are brief acknowledgments and good wishes that relax you, instead of burdening you with pretending to be happy during the conversation.

Part 2 of 4: Changing your mind to improve your mood

1. Tune in to your dark state of mind. Ask that part of you that is completely absorbed in the mood what is so upsetting and what it needs. Let your mood become a messenger of what is bothering you so that you can decide whether or not to take action. You can then ask what might make your mood feel better at the moment (such as yelling into a pillow or crushing an egg)
   • Be careful, ladies. Women tend to spend more time than men ruminating (without benefit) about the negative mood, so use this tool with some caution. You may want to agree with yourself for a while how long you want to spend on your bad mood.
2. Take a closer look at the moment. Ask yourself, in your mind or through journaling, if there is a reason for your moodiness. If there is a reason, is there anything you can do to change it? If you can't put your finger on the sore spot, is there anything you can say to yourself to feel better? While figuring out what's going on won't instantly change your mood, it does give you a better idea of ​​the best things you can do. well can do to change your state of mind.
3. Channel your positive memories. We have the remarkable ability of our imagination to create in our mind the feeling that we are elsewhere. Since it is not always possible to make a change in your physical environment, try to imagine a time when you felt very different from now. The happier and more positive the memory, the more suitable it will be for changing your current mood!
   • You can increase the effectiveness of channelizing positive memories through visualization techniques. Visualization techniques enliven the memory through the use of visual cues. You can learn more about visualization here.
4. Accept your mood. By recognizing with your full awareness that the mood is there, even if you don't like it, you will be able to calm down. Sometimes the best thing you can do is not hide from or oppose your mood, but accept it in the knowledge that it will pass over time. In these cases, keep quiet until you feel a little better (out of respect for others and for your long-term goals).

Part 3 of 4: Changing your habits to improve your mood

1. Research mood-enhancing foods. Eating anti-inflammatory nutrients on a regular basis will make it easier for you to manage your stress and energy levels. In addition, cutting back on sugar, alcohol and caffeine will help keep your energy levels more consistent throughout the day. Both will automatically eliminate the many possible causes of moodiness. The following is a list of anti-inflammatory foods:
   • Eggs
   • Green tea
   • Dark chocolate with at least 70% cocoa
   • Warm milk
   • Hummus
   • Dark, leafy greens
   • Walnuts
   • Avocados
   • asparagus
2. Start taking vitamin D. Vitamin D contributes to a variety of functions that ultimately regulate your mood, such as the regulation of the immune system and the release of neurotransmitters that influence brain function and development. Vitamin D can be taken as a vitamin, found in food, or created by sun exposure.
3. Consider using herbs to control your mood. An alternative are herbal remedies that can be very powerful in regulating the bodily functions that contribute to your mood. Here is a list of herbs that help change mood and control mood swings:
   • St John's wort
   • Passionflower
   • Ginseng
   • Rhodiola Rosea
   • Kava Kava
4. Get more sleep. Studies have shown that after just a few days of a shorter night's sleep, many people experience a poorer mood and a decreased ability to regulate negative emotions.If getting more sleep is not going to work, make sure to take a nap from time to time to catch up on some sleep after nights of less sleep. You can learn to improve your sleeping habits here.

Part 4 of 4: Changing the source of your moodiness

1. Identify the major sources of stress you deal with on a daily basis. If moodiness is more than occasional but chronic, it may be a sign that you've taken on something in your life that you can't handle. Become aware of the obligations and responsibilities that shape your daily life. To make sure you stay healthy and nice to yourself, don't be too afraid to renegotiate your responsibilities, if possible.
   • For example, maybe you are that friend everyone relies on - a very laudable role. However, constantly answering the hectic calls from people in your life (in addition to your work and duties at home) can potentially cause stress that you are not aware of. It's common for people to get moody from overexertion, even when they do things that make them feel good.
2. Consider seeing a therapist. If you find that your state of mind is too overwhelming to help yourself effectively, seek out a qualified therapist. Therapy can provide you with a place to safely delve deeper into your chronic moodiness. There you will receive help in unraveling and solving relics from your past that contribute to your bad mood in the present. You will also be examined for a possible mood disorder and may be offered more intensive treatment options. In the absence of identifiable triggers, severe mood swings may very well have a chemical component.
3. See a doctor. In addition to the more serious psychological causes of moodiness, hormone fluctuations can greatly affect your mood. Seeing a doctor and talking about the specifics of your moods, including any physical symptoms, will help you know quickly if you are dealing with a hormonal imbalance or some other health issue underlying your moodiness.
   • Men with a hormonal imbalance can also experience other complaints. Decrease in libido, loss of muscle mass, weight gain around the waist, joint pain and stiffness, hair loss, insomnia and urinary problems are common.
   • Women with a hormone imbalance may also experience hot flashes, night sweats, irregular periods, and frequent headaches or migraines. Weight gain, insomnia, joint pain or stiffness, drastic changes in skin and hair quality, palpitations and abdominal bloating are also commonly experienced.

Warnings

• Don't get mad if the best option is to just sit out your bad mood. In the moment, you will make the experience a lot less enjoyable by feeling guilty about your bad mood.