For those days when you're just down and need a boost to keep moving forward, here are 15 ways to naturally boost morale.
1.- Listen to music that we like
When our moods drop and the little voice inside us is anything but positive, we can lean on our favorite songs and sing along. Soon, music will occupy our minds instead of negative thoughts.
- Reasons to listen and love music
2.- Satisfy the senses
Sights, smells, sounds, tastes, and tactile sensations can quickly change our mood. Light an aromatic candle that evokes memories of the holidays, bake cookies to remember the happy moments with our grandmother, buy our favorite flowers and delight in their smell (and vision) or immerse ourselves in an aromatic bubble bath while listening to soft music .
3.- Do something that brings us joy
Whether it is watching a movie, reading a novel or eating with our best friend (if the de-escalation phase of our city allows it and always complying with the regulations established by health); take a well-deserved break from work or stressful situations and do something that you like. The change in mood will lead to better concentration and efficiency once we get back to the task at hand.
- The benefits of laughing every day
4.- Play with our pet or hug it
The simple act of stroking our dog or cat has been shown to reduce blood pressure and cause a feeling of calm, happiness and well-being. If we don't have a pet, visit a pet store or volunteer at an animal shelter to get in touch with them.
- Benefits of hugs
5.- Practice volunteering
There is nothing like helping those who need it to feel grateful for the life we have. Walking dogs at an animal shelter, feeding the homeless in a soup kitchen, teaching English in a literacy program, or helping with programs for children with special needs. If we do some research and we will surely find a group in which we can use our talents and abilities. If time is an issue for us, we can contribute through donations and evoke the same feelings of happiness.
- Helping others can be the secret to happiness
6.- Pretend until you get it
Researchers have found that the simple act of smiling appears to activate the happiness centers in the brain. Keep smiling and over time, our mood will change to match our facial expression.
7.- Eat frequently and lightly
Eating at regular intervals throughout the day prevents drops in blood sugar levels that can negatively affect mood. Plan meals and snacks to avoid feeling too hungry, aiming to eat three to six meals a day (between meals and snacks).
8.- Limit refined carbohydrates
Ok, when we are "down" it is the only thing that does not feel like but try to avoid soft drinks, sweets, cookies and white flour, which are concentrated sources of sugar. These foods can give you an immediate energy boost, but cause blockage and fatigue soon after.
9.- Include a small amount of lean protein in each meal and snack
Proteins will keep us alert and productive for hours.
10.- Eat foods rich in omega-3 fats
These foods have been shown to lift your mood and possibly ease depression. Omega-3 fatty acids are found in oily fish, such as salmon or sardines; and in canola and olive oils, as well as in flax seeds and walnuts.
- Vidalim: how to take the omega 3 you need every day
11.- Increase the consumption of B-12 and folate (folic acid)
Scientists believe that these nutrients help the body produce a neurotransmitter called serotonin, a known mood stabilizer. Seafood, fortified cereals, oats, wheat germ, and vegetables are some of the many foods rich in these nutrients.
12.- Perform a daily dose of exercise
Whether it's a formal session in the gym, a walk with the dog, playing a sport or just playing with the kids, getting up and moving will boost our mood and energy level.
13.- Maintain a regular sleep schedule, even on weekends
Although most adults need 7-9 hours of sleep each night, some people may need a little more or less to function optimally. The important thing is to always get the sleep we need.
- Lack of sleep affects our defenses
14.- Breathe fresh air
Take a break and go out to get some fresh air and the sun. Even going out in cold weather will wake us up and clear our minds.
15.- Create a list of natural mood enhancers that work for us
And remember that we can choose and we have the ability to change our mood. With a little trial and error, we will learn what the best strategies are for us.
- Natural remedies for depression
- Relationship exercises to reduce stress
- Tips to relax
- Be positive
- How to be happy