Up to 40% of our mood can be determined by our daily actions. This research finding is good news. It means that we can have a significant impact on improving our mood. If you are looking for some ways to beat a bad mood, try some of the strategies below.
Guard your sleep
- Sleep deprivation puts you at significant risk for depression, illness, and increased emotional distress. The average adult needs 7-9 hours of sleep a night. If you are getting the recommended hours of sleep, you should wake up feeling refreshed. If that isn’t happening, it may be time to look at your nighttime routine or schedule an appointment with your doctor to explore underlying medical conditions or get a referral for a sleep study.
- The best nighttime routines ditch the electronics (at least an hour before bed), are consistent, and allow your body to gradually wind down.
Bright Light Therapy
- If every year fall to winter, you begin feeling run down, irritable, depressed, or hopeless, then bright light therapy could help to significantly reduce your symptoms. Bright light therapy remains one of the treatments of choice for seasonal depression because it impacts brain chemicals known to be associated with sleep and mood.
- Bright light therapy is generally safe and is a non-invasive therapy. But, if you have any medical conditions or are on medication, be sure to talk with your doctor to rule out any potential concerns.
- While studies do not compare acupuncture to conventional treatments (e.g., therapy and medication) and many experts still consider acupuncture an experimental treatment option, published case studies and some experimental studies presented in psychological literature support the possible benefit of acupuncture.
- Acupuncture is generally a well-tolerated intervention to try. It is a relatively quick way to release endorphins (the hormones responsible for giving you a “runner’s high” after a good workout) and lull the nervous system into a state of calm. Acupuncture may also decrease headaches and migraines by increasing blood flow throughout the body. Headaches and migraines are common physical symptoms of emotional distress.
Dr. Debra Rezendes – Resident in Marriage and Family Counseling
Debra has over ten years of community and clinical work experience with individuals, children, parents, and families. She has been published in the Journal of Happiness Studies and Autism Research and Treatment. Debra received her doctorate in Marriage and Family Therapy from Eastern University. She has skills in cognitive behavioral therapy (CBT), strengths-based therapies, self-compassion training, attachment-based therapies, play therapy, and solution-focused therapy. Click HERE to learn more about Dr. Rezendes.