Power Up!
Seven simple ways to boost your mood.
Some days you’re soaring like a rocket to the stars. Other days, you feel more like a deflated party balloon dangling from the mailbox. As you already know, the ups and downs are just a part of life—but that knowledge rarely makes it easier to pull yourself out of a funk. What can? Well, there’s exercise, of course. Soaking up a few rays or treating yourself to a pedicure may also kick-start your engine. But there are a host of other ideas you might not be aware of, things that don’t cost much (or anything at all!) and are a ton of fun.
Think fast.
A recent study by Princeton researcher Emily Pronin found that rapid-fire thinking elevates your mood. So that’s why I get such a rush from playing board games like Pictionary and Boggle! Video games like Big Brain Academy can also do the trick. Another mental stimulant I like is “free thought-flow” writing: Jot down something—anything—and then keep writing whatever pops into your head. For example, you might write, “Brandi drew me a picture of a yellow heart with purple polka dots today. The heart is an organ that pumps blood through your body, all the way to your fingertips.” And so on.
Leap and bound.
Did you know that the simple act of jumping can make you feel happier? Whether it’s physiological or because you can’t help laughing at yourself, it’s true. Think about it—when was the last time you bounced on the bed or leapt across a puddle without cracking
a smile? As you play on a trampoline or mini-tramp (often called a rebounder at the gym), your body releases happy endorphins just like it does with an exercise routine. Like other exercises, it also pumps oxy-gen to your brain, which makes you both more alert and more energetic.
Fake it.
Researcher Roy F. Baumeister found that behavior influences emotions. The basic premise is this: If you act happy, you’ll become happy. Try smiling in the mirror. Or play the game “Ha” with your girlfriends. Lie down in a circle with each person’s head resting on another’s stomach. One person starts the game by saying (as solemnly as possible), “Ha.” The next person says, “Ha. Ha.” The game continues with each person adding a “Ha” during her turn. By the time you’ve worked your way around the circle, everyone is laughing hysterically.
Have a snack.
Try a small spinach salad with grilled salmon over a little bit of brown rice. According to Richard Wurtman, M.D., and Judith Wurtman, Ph.D., of MIT, high-protein foods such as fish or poultry combined with high-quality carbs, like beans or brown rice, make you feel more alert and perky. Leafy greens like spinach are rich in iron, which can raise your energy level. Increasing your vitamin D intake can also boost your mood because it increases your serotonin level. Foods rich in vitamin D include fortified milk, fatty fish like salmon, and fish oil. But the best way to increase your vitamin D level is to spend some time in the sun—just don’t forget your sunscreen.
Take a siesta.
What mom wouldn’t benefit from dozing off here and there? Sara Mednick, Ph.D., a sleep medicine researcher at the University of California at San Diego and the author of Take a Nap! Change Your Life, says that taking a quick snooze (if you can squeeze it into your day) doesn’t just allow your body a rest, it increases your serotonin levels, too. Additionally, naps allow your brain a chance to chill out, wander through your thoughts, and dream, so you wake up feeling restored.
Pet a pooch.
New research shows that stroking a pet is yet another way to increase your levels of serotonin, prolactin, and oxytocin—all commonly referred to as the “feel good” hormones. Caring for a furry friend has also been shown to decrease your blood pressure and reduce your heart rate over time. Take your critter cuddling to the next level by learning how to give a pet massage. You can find simple instructions for dog massage techniques at
dogtime.com/massage.html. For cats, visit messybeast.com/catmassage.htm.
Say “thank you.”
Practicing gratitude can seriously bump up your happiness factor. At the end of each day, list three things you are grateful for. The smaller the better. Many people record their thoughts in a gratitude journal. The point is to become more conscious of things around you that you appreciate, whether it’s a pair of squirrels whose antics entertain you every morning or the peanut butter and cheese sandwich your 7-year-old made you for lunch. Try articulating those thoughts as often as you can. Making others feel good will make you feel even better.
