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To improve mood effectively, small changes in habits can be made, such as relaxation techniques, food and even physical activities. In this way, the brain will be stimulated to increase the concentration of its mood-regulating hormones such as serotonin, dopamine, norepinephrine and gamma aminobutyric acid (GABA).
It is worth remembering that good mood is a state dependent on the well-being of the body and mind, but due to daily tasks it can be affected by bad habits, such as daily stress at work or at home, sleeping little, not having time to do what you like or not to take the time to exercise, can lead to hormonal imbalance, which triggers a bad mood.
Check out 5 action tips that can be done to help improve mood:
1. Sleep well
Sleeping at least 8 hours a day is essential for the brain to be able to rest from daily tasks and to be able to perform its chemical functions, which include the production of hormones that increase the feeling of well-being and rest, and consequently improve mood.
During sleep, the body decreases the production of cortisol and adrenaline, helping to reduce stress.
2. Attention to food
Certain foods such as beans, almonds, bananas, salmon, nuts and eggs, can aid in the production of dopamine and serotonin, which are the hormones of happiness and well-being, in addition to helping to regulate the nervous system, improving mood and reducing stress and anxiety. Check out other foods that help in the production of serotonin.
In the following video, nutritionist Tatiana Zanin talks about foods rich in tryptophan, which increase the production of hormones responsible for the feeling of well-being and happiness:
3. Do an activity that you enjoy
Taking the time to do an activity that you enjoy reading, listening to music, drawing or cycling is also a way to increase the levels of endorphin, which is released by the pituitary and hypothalamus and acts as a neurotransmitter, promoting the sensation of pleasure and improving mood.
4. Relaxation activities
Relaxation activities such as meditation and yoga, reduce levels of cortisol, the stress hormone, in addition to helping to get in touch with yourself, often making clear feelings that are not noticed throughout the day to day. This makes it easier to get closer to what you do well, and to abandon customs that can cause sadness and anguish. Learn how to practice meditation and its benefits.
5. Alternative therapies
Holistic therapies such as acupuncture, auriculotherapy, reiki and music therapy, are practices that, over time, can improve mood. For providing relaxation and self-knowledge, helping to better deal with situations that previously could cause stress and deplete the person's energy.
In addition to these, aromatherapy can be done in conjunction with other daily activities, is a great technique to improve mood. See how it works and how to do aromatherapy to improve mood.
This type of therapy is usually considered as a complement to clinical situations, such as anxiety and stress, which can affect mood and lead to anger states, for example. However, these therapies should not replace the treatment indicated by the doctor.
When bad mood can be illness
In certain cases when the bad mood is together with tiredness that does not pass and extreme irritation, that does not improve with the change of habits and the practice of all the necessary resources for that, it is recommended that a doctor is sought, so that can rule out a disease such as hyperthyroidism, diabetes, Alzheimer's and stroke, for example, which can affect mood and lead to episodes of anger that disappear when controlling the underlying disease.
When bad mood is frequent, is not associated with organic diseases and does not improve with a change in lifestyle or treatment indicated by the doctor, it may be necessary for the person to be referred for treatment with the appropriate professional, such as a psychiatrist or psychologist, because may be indicative of mental changes, such as dysthymia, for example. Understand what dysthymia is and how treatment is performed.
The following test can provide guidance if the question arises whether it is just a routine transient bad mood, or if it is possible that it is a disorder.
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Start the test
Do you feel sad more than 4 times a week or do you feel neither happy nor sad almost every day?
- No, never.
- Yes, but this is not very frequent.
- Yes, almost every week.
Do you get sulky even in situations where everyone seems happy?
- No, when others are happy, so am I.
- Yes, I often get in a bad mood.
- Yes, I don't know what it's like to be in a good mood.
Are you critical or very critical often?
- No, I never criticize anyone.
- Yes, but my criticisms are constructive and indispensable.
- Yes, I am very critical, I do not miss an opportunity to criticize and I am very proud of it.
Are you constantly complaining about everything and everyone constantly?
- No, I never complain about anything and my life is a bed of roses.
- Yes, I complain when I think it is necessary or I am very tired.
- Yes, I usually complain about everything and everyone, almost daily.
Do you find everything boring and boring?
- No, never.
- Yes, I often wanted to be somewhere else.
- Yes, I am rarely satisfied with things and I wanted to be doing something else more interesting.
Do you feel tired daily?
- No, only when I'm really working hard.
- Yes, I often feel tired, even though I haven't done anything all day.
- Yes, I feel tired every day, even when I'm on vacation.
Do you consider yourself a pessimistic person?
- No, I'm quite optimistic and I can see the good in things.
- Yes, I have some difficulty finding the good in something bad.
- Yes, I am a pessimist and I always think that everything will go wrong, even if there is a lot of effort involved.
Do you sleep a lot or have trouble sleeping?
- I sleep well and consider that I have a restful sleep.
- I like to sleep, but sometimes I have a hard time falling asleep.
- I don't think I get enough rest, sometimes I sleep many hours, sometimes I have trouble sleeping well.
Do you think you are being wronged?
- No, I never worry about that.
- Yes, I often think that I am wronged.
- Yes, I am almost always thinking: This is not fair.
Do you have difficulty making decisions?
- No, never.
- Yes, I often feel lost and I don't know what to decide.
- Yes, I often find it difficult to make up my mind and I need help from others.
Do you tend to isolate yourself?
- No, never because I enjoy being with family or friends.
- Yes, but only when I get upset.
- Yes, almost always because it is very difficult for me to be with other people.
Are you easily annoyed?
- No, never.
- Yes many times.
- Yes, I almost always get angry and upset about everything and everyone.
Are you very critical of yourself?
- No, never.
- Yes, sometimes.
- Yes, almost always.
Are you always dissatisfied with something?
- No, never.
- Yes many times.
- Yes, almost always.
Are you too rigid or inflexible?
- No, never.
- Yes many times.
- Yes, almost always.
Do you have low self-esteem?
- No, never.
- Yes many times.
- Yes, almost always.
Do you only see the negative side of things?
- No, never.
- Yes many times.
- Yes, almost always.
Do you take everything personally?
- No, never.
- Yes many times.
- Yes, almost always.
Do you have a hard time feeling happy and satisfied?
- No, never.
- Yes many times.
- Yes, almost always.