Temporary low spirits can be caused by painful life events, unresolved issues, or heightened stress. Such moments can have repercussions on your life. To avoid this, it’s important to adopt good habits.
Whether it’s stress, fatigue, problems, lack of sleep, or an unbalanced diet, many factors can lead to a decrease in mood. Therefore, it’s crucial to establish positive habits to feel less down and ultimately happier.
Stay Active Physical activity reduces anxiety and depression. Whether it’s running or walking, staying active is a great way to relax your mind. If you don’t have time for the gym, try videos and apps that help you expend energy without leaving your living room.
Smile Smiling regularly may seem insignificant, but it has a positive impact on your mood. It triggers the production of endorphins, which make us feel happy. Smiling at people you encounter during the day is an easy daily habit to develop. The best part is, they’ll likely smile back at you!
Limit Caffeine and Alcohol Eating well benefits your body and mind. Avoid consuming excessive caffeine, as it can disrupt sleep and increase anxiety, according to the Centre for Addiction and Mental Health (CAMH). Similarly, moderate alcohol consumption is advised, as it’s a known factor in depression. If you often have a drink in hand, there are effective ways to cut down your consumption.
Stay Hydrated Maintaining proper hydration is essential for self-care. Drinking at least 1.5 liters of water daily can help prevent fatigue, concentration problems, and headaches. Water is essential for bodily functions such as waste elimination, temperature regulation, and joint lubrication. Adding just one extra glass of water to your daily intake can make a difference.
Adopt a Balanced Diet Diet influences your mood. By choosing foods that boost your mood, you can reduce the risk of depression. Dark chocolate and bananas, for example, contain high levels of serotonin, the “happiness hormone.” Omega-3 fatty acids found in fatty fish also have anti-stress properties.
Reduce Workplace Stress Workplace stress can accumulate quickly. Finding ways to balance your professional life and make it less stressful can help prevent burnout. Prevention comes in various forms. For instance, you can confide in a trusted colleague or engage in hobbies. You can also focus on aspects of your job that bring you the most satisfaction. If you encounter difficulties, try discussing them directly with your supervisor to find ways to adapt your tasks.
Slow Down When life’s pace accelerates, so does your mind. Slowing down to focus on the present moment can reduce stress and anxiety. Take time during the day to meditate. Your mind will learn to stay in the present. The Canadian Mental Health Association (CMHA) also recommends reducing distractions. For instance, put your phone away when conversing and pay attention to what you see and hear.
Enjoy Yourself When juggling goals, chores, and daily life, it’s easy to forget to include moments of enjoyment. However, they are incredibly beneficial. Laughter has real benefits for the immune system, pain tolerance, and mental health, according to CMHA.
Maintain a Consistent Sleep Schedule Sleep is one of the fundamental needs of the human body to function properly. There are several tips for maintaining good sleep quality and waking up refreshed every morning. A regular sleep schedule with 7 to 8 hours of restorative sleep is ideal. Establishing a consistent routine will help you fall asleep more easily.
Be Kind to Yourself While a positive mindset boosts mood, optimism has its limits. A challenging day, a stressful period, or unexpected events can affect your mood, and repeating positive mantras may not help. Don’t beat yourself up and accept your emotions. Constantly trying to suppress them won’t make them go away. On the contrary, to overcome them, you’ll need to identify and work on them.
(Note: The above translation is provided for informational purposes. For medical advice and mental health concerns, it’s recommended to consult a healthcare professional.)
