OTH for Mood-Boosting Hacks
We all feel a little blah sometimes.
And these days, maybe some of us are feeling it a little bit more. But I’m a firm believer that negativity feeds negativity and the only way to get out of a slump is through mind-over-matter. Not always as easy as it sounds though, right? For many people (myself included), retraining the brain to not be at the mercy of its own thoughts requires more effort, and when the endless loop of anxiety and worry starts to feel paralyzing, what are we to do?
In the revelating New York Times bestseller (and Oprah’s Book Club selection), The Untethered Soul, author Michael Singer explains that it’s not the conditions of the situation you’re in that causes the unhappiness, but the “mind” telling you something about this moment that causes the unhappiness. By learning to be the observer of your own thoughts instead of the one controlled by them, you can build up resiliency to combat stress and beat the blues. So the next time you fall into a funk and that mind-chatter begins, try to relax and lean away from it. These simple tools I’ve laid out will help give you the space to do so.
Exercise
If you’ve ever experienced a “runner’s high”or “second wind,” you’re familiar with the feelings of euphoria caused by the release of endorphins. Exercise is one of the easiest ways to induce this feel-good chemical and is proven to be just as effective as anti-depressants in treating mild-to-moderate depression and anxiety. As little as 15 minutes of high-intensity exercise (i.e. running or cross-fit) or 1 hour of low-intensity movement (such as walking, yoga, or cleaning the house) promotes feelings of vitality, enthusiasm, and self-esteem and lowers levels of fatigue, tension, and emotional distress. For an extra boost, exercise outside. UV rays from the sun promote vitamin D and serotonin production, which may even motivate you to stay out and exercise longer!
Meditation
Mind-body interventions, like meditation, are touted for their ability to lessen perceived stress, alleviate depression, and enhance mood. We all know that stress has many negative effects on the body, but did you know that when you’re stressed your body releases inflammatory-promoting chemicals called cytokines, which directly impact mood and may lead to depression? Meditation has proven to reduce these harmful chemicals, and those who meditate as little as 10 minutes a day are likely to show visible changes in positive thinking and optimism. And if you’re not the sit-in-silence Buddha-type, you can meditate while taking a walk or even folding your laundry. The goal is to calm the mind and increase concentration by staying present with yourself and your surroundings.
Socializing
Humans are inherently social beings and thrive through connection. Staying social is an important component of stress reduction because it feeds the brain even in the absence of physical contact (take that, quarantine!). Having a “support system” also boosts the production of oxytocin, which stimulates the parasympathetic nervous system and calms the body’s immune response to stress. Higher levels of oxytocin also decrease feelings of loneliness and promote feelings of security, belonging, intimacy, and trust. Plus, spending time with others redirects our energy outward rather than inward and perpetuates a positive cycle of social connection— those who feel they have more social support are naturally drawn to creating new relationships and building upon preexisting ones.
The key is to initiate opportunities for social interaction…and to keep them consistent! Call friends over the phone or Facetime, spend quality time with family, chat online through social media, take up a hobby with a pal, exercise with your crew over Zoom, join a group or organization like a virtual book club—the possibilities are endless. Keep in mind, quality over quantity is the best way to cultivate meaningful relationships!
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