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Ways to Say Goodbye to the Moody Blues
JUST CAN'T SHAKE THOSE NEGATIVE FEELINGS? TRY THESE
TIPS GUARANTEED TO BRIGHTEN UP YOUR DAY...
By Charlotte Haigh
Put on a
CD
Make sure it's either upbeat or classical music - studies have found listening
to these sorts of tunes can really perk you up.
B happy
"The B group of vitamins are vital for a good mood," says nutritionist
Patrick Holford. On a bad day, load whole grains, green vegetables, meat,
fish and dairy on to your plate.
Step out
A 30-minute walk will give you an instant boost, and going for a brisk
stroll three times a week is as effective as anti-depressants, according
to research from Duke University in the US.
Go outdoors
Sunlight stimulates production of happiness-inducing melatonin. Make the
most of the warmer weather (don't forget your sunscreen!).
Smell yourself
happy
"Jasmine essential oil triggers the release of the brain's feelgood
chemicals (endorphins) to elevate your mood," says Margo Marrone,
homeopath and founder of The Organic Pharmacy. Add 10 drops of it to a
warm bath - try Tisserand Jasmine in Jojoba Oil (£5.99/9ml, from
health food stores).
Eat fat
Cheer yourself up with a super-dose of essential fatty acids, crucial
for a sunny disposition. Lunch on tinned sardines with green leaves salad
and avocado, drizzled with sesame seed oil.
Look at yellow
"Yellow can lift your spirits and self-esteem," says colour
psychologist Angela Wright. Put on a sunny-coloured top, or buy yourself
a bright bunch of flowers for your desk.
Read a novel
Dipping into a book is a great form of escapism and perfect for lifting
you out of a grumpy mood.
Pamper yourself
Splash out on a treatment - a facial (or a massage for men) will help
you look great as well as relaxing you by working out tension in your
face and neck.
Be grateful
Get yourself out of self-pity mode by writing a gratitude list. Note down
everything that's great in your life, from the good neighbour who always
helps out at the last minute to a family holiday coming up soon.
Think yourself
happy
"Reflecting on something pleasant can encourage feelings of joy,"
says Patrick Whiteside, psychiatrist and author of Happiness (Rider, £5.99).
"Sit quietly for a few minutes, then bring to mind something simple
that gives you pleasure, whether it's the sunshine on your face or the
sight of your kids tucked up in bed."Have some child's play Get in
touch with your carefree side by enjoying some childish games. Take your
kids or some friends to the park for a game of frisbee or football.
Fake it
"Your body language can quickly change the way you feel," says
life coach Fiona Harrold. Imagine you're in a fantastic mood and you'll
automatically hold yourself with a straight back, relaxed shoulders -
and a smile!Pop a pill When you're down, try a natural supplement that
helps your body build new cells can reduce the release of stress hormones.
Keep up appearances
According to a study hospital patients who keep themselves well-groomed
reported feeling more positive - so treat yourself to a haircut etc.Eat
a plum... or a banana, some pineapple or chicken or turkey - these foods
are all rich in tryptophan, a chemical that your brain uses to make the
feelgood hormone serotonin.
Phone a friend
A chat with a sympathetic mate will take your mind off your problems and
put things into perspective.
Try a challenge
Whether it's a new sport or an exercise class you've never tried or a
different recipe, new challenges boost your confidence and your mood.19Pat
yourself on the back Write a list of all your achievements, from passing
your driving test to bringing up your kids - and congratulate yourself.
Take happy
herbs
"Rhodiola and St John's wort are excellent for improving your mood,"
says Margo Marrone. Try The Organic Pharmacy Rhodiola and St John's Wort
Tincture (£10.99/50ml, from www.theorganicpharmacy.com).
Tidy up
Yes, really - there's nothing like a practical task to get you out of
that melancholic mindset. Clean the oven or polish all your shoes - it
will take your mind off things and give you a sense of satisfaction.
Talk yourself
up
"Using the right words helps you feel instantly sparkier," says
Astrid Longhurst, author of Body Confidence (Michael Joseph, £12.99).
When someone asks how you are, don't say "fine" or "ok",
use words like 'fantastic' or 'brilliant'.
Go dancing
Whether you try ballroom dancing lessons or hit a club with your friends,
boogying will raise your spirits.24Get flower power "The flower remedy
celandine is great if you're having a day of looking negatively at the
world," says Nikki Bradford, author of Heal Yourself with Flowers
and Other Essences.
Go nutty
Nuts are rich in magnesium, which helps keep you serene. So replace your
usual choccie bars and crisps with a handful of Brazils, almonds or walnuts.
Buy yourself
a pressie
A small, meaningful gift will give your subconscious the message that
you're worth it without putting you into debt. Try a new CD, DVD or even
fresh flowers.
Make a plan
Having something to look forward to can get you through the worst day.
Spend your lunch hour surfing the net for a holiday or even just a great
night out with your mates.
Say 'ohm'
Take a tip from yoga enthusiasts and spend five minutes sitting quietly
and humming "ohm'. You might feel a bit silly, but studies show it
can warm the skin and relax your muscles, helping you feel chilled out
and cheerful.
Have a night
in
Hire your favourite comedy movie and stockpile pizza and popcorn - with
or without friends.
Be still
Spending time in a quiet, reflective place can transform your mood - take
a gentle walk in the park or browse your local bookshop.
Enjoy vanilla
This scent can help you feel happier and calmer, according to a study
from the University of Tubingen in Germany. Sniff a hankie with a drop
of vanilla essence or oil.
Team work
"Team sports are fun and will instantly lift your mood - plus they
give you the motivation to stick at getting fit," says mind body
therapist Gloria Thomas.
Work on your
hands
Blitz stress and brighten your mood with a spot of hand reflexology. Work
on the points on your palms at the base of each thumb. They correspond
to your adrenal glands, which become overworked when you're wound-up.
Support one hand in the other and use the pad of your thumb to firmly
massage the point.
Have a laugh
Read or watch something that makes you laugh - or try giving a funny friend
a call.Get your oats Oats soothe the central nervous system, so there's
nothing more comforting than a bowl of porridge on one of those grumpy
mornings.
Have a sniff
Bergamot essential oil (from pharmacies or health stores) is great for
giving you a zap of happiness. Sprinkle a few drops on to a tissue and
sniff for a lift.
Eat carbs
You need these to produce the good-mood chemical serotonin, according
to a study at the Massachusetts Institute of Technology in the US. So
if you're feeling low, forget Atkins and tuck into a big bowl of pasta.
Get creative
Invest in some paints and mess about with them for half an hour. Don't
worry about producing a masterpiece, just have fun.
Sing in the
shower
It doesn't matter if you're tone deaf - research from the Institute of
Music, Health and Education in the US has found just five minutes of singing
or humming can put you in a sunnier mood.
Have an early
night
Enjoy a long bath, then get into a bed made with clean sheets - pure luxury.Have
a swim It can make you feel more energetic, happier and less tense, says
a study from the University of London - so get your cossie on and hit
the local pool.
Overhaul
your image
A new suit or outfit can boost your mood no end. So take a trusted friend
and go shopping - even a new belt or tie can be enough. Check out charity
shops if you're on a tight budget.
Help someone
Studies show helping people boosts self esteem and gets you to think about
someone else for a while.
Visualise
happiness
It may sound flaky but try this... "Sit quietly for 10 minutes and
close your eyes," says Tibetan medical practitioner Christopher Hansard.
"Imagine a stream of light flowing fast into your body and, as it
touches you, imagine a sense of a sense of happiness. Keep the image of
this light with you throughout the day."
Talk yourself
into a good mood
Affirmations help you think more positively. Try repeating 10 times the
phrase "I am comfortably happy and confident and my day is going
well". If you feel silly saying it out loud, write it down and look
at it every hour.
Play with
a pet
Studies have found that when pets are taken into nursing homes, patients
report feeling happier.Do something social Mixing with others is one of
the best ways to improve your mood and keep you feeling sparky. From window
shopping to eating out - doing something with friends makes you more cheerful.
Go to bed...
Orgasms stimulate a big rush of mood-boosting chemicals called endorphins,
so have one tonight!
Write it
down
Scribble out honestly whatever's getting to you, whether it's the kids
playing up or the row you've just had with your mum, and keep writing
till it's all off your chest. You'll feel better instantly.
Go green
Spend an hour in a green space, even if it's just your garden or local
park, and appreciate nature - it'll work wonders for your spirits.
SOURCE:
The
Mirror
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