15 ways to improve your mood in less than half an hour
A Life / / January 06, 2021
1. Stretch
The sedentary lifestyle that most of us lead is seriously damaging to our health in the long term. In addition, sitting in the same position for a long time is simply unpleasant. So get up and stretch. Remember to combine movement with deep, even breathing. It will only take you 20-30 minutes, but you will feel better both physically and mentally. And if you practice regularly, improve your health.
2. Call a friend
Sadness, discouragement, irritation and other unpleasant emotions often arise from loneliness. Talking to a friend can help you flutter and remind yourself that there are people you matter to. And if you make an appointment (albeit a virtual one, perhaps), you will have an additional reason to rejoice.
3. Get out in nature
Just walk or sit in the sun a little, and you will feel better. Vitamin D and the endorphin influx you get from breathing in fresh air will affectUrban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers both in physical condition and in mood.
find out🕒
- 7 ways to organize a productive work break
4. Help someone
Volunteer on a project that is important to you, bring groceries to your elderly neighbor, or donate unwanted items to charity. By doing something selfless, you will feel happier and make the world around you a little better.
5. Go in for sports
Naturally, this is good for your health. In addition, endorphins released during exercise will energize you positive. And you don't have to train for hours to benefit. In 30 or even 15 minutes, you will improve your form and be inspired for other achievements.
Bookmark💪
- 5 short but killer Instagram workouts from Men's Health
6. Do the target finding exercise
- Take a piece of paper and draw two perpendicular lines.
- In the first square that you get, write down where you would like to be in five years.
- In the second, what needs to happen for you to achieve it. These items will become yours goals for the year.
- In the third square, write down what you need to do to get closer to your long-term goals. This will give you goals for the quarter.
- Fourth, what to do to achieve the desired quarterly results. This is where you get your goals for the week.
These four squares will help you see what you're aiming for and plan your dream. Follow it to make your life really change.
7. Write down what you love about yourself
To increase your self-confidence, consider what qualities and traits you like. Write a few of them on pieces of paper and post them at home in prominent places. As soon as your gaze falls on them, you will feel a surge of good mood and confidence. When the effect starts to fade, replace this portion of the leaves with stickers with different qualities.
8. Keep a diary
Diary entries help to throw out all the thoughts that have accumulated in your head. And sometimes you realize something important - something that you did not notice in the daily hustle and bustle. Take 5-10 minutes throughout the day to do this, write down your thoughts and feelings, and enjoy the sense of clarity. Regular journaling will also help you become calmer and been through mental trauma.
Try📒
- Why keep a diary every day and how not to leave your notes
9. Make a list of what you want to accomplish in life
Write down everything that comes to mind - big dreams and small ones. Make sure that the list does not include other people's expectations, but only what is important to you. When done, get a map to your future and a source of motivation.
10. Do the cleaning
Purity in consciousness begins with purity around. Wipe off dust, get rid of unnecessary things, put things in their places, and you will feel relief. Don't try to cover everything in one go - set aside half an hour a day to tidy up one corner. Get started cleaning from the workspace. Confusion has been proven to causeHow Clutter causes Stress and Anxiety (and What You Can Do About It) stress, and there is enough stress at work.
11. Think about the day gone by
For example, in the evening before going to bed or when you return from work. Remember what made you happy, what you learned, what you realized what could have been done to make the day better. Celebrate progress, if any, and let go of negative thoughts. And most importantly, remember: tomorrow you can start from scratch.
It would be nice to combine this exercise with journaling.
12. Self-massage
It can help you relax when you are tired or stressed. Put a little on your hands essential oil (for example, eucalyptus or mint) and get an aromatherapy session at the same time.
Bookmark👇
- Video instruction on how to do self-massage correctly
13. Go to bed half an hour earlier
Every extra minute of sleep will be beneficial, especially if you don't normally get enough sleep. Going to bed early is an hour or two difficult, so start with 30 minutes. During sleep, the brain and body regenerate. Depriving yourself of proper rest, you are deprived of the opportunity to be healthy and vigorous.
14. Get up half an hour early
The way you spend your morning sets the tone for the day. If you want a calm and productive day, wake up early and do what gives you pleasure. For example, meditate, do some yoga asanas, read an interesting book, draw, take a walk, play with your pet. It will give you inspiration for the whole day.
15. Thank family and friends
For example, for a service rendered, a gift, a pleasant evening together, or simply for the fact that they are in your life. And you will be pleased, and they will be delighted. Try to thank someone every day - and you will begin to notice more good things around, and your relationships with people will become stronger.
Read also🧐
- 77 simple steps to instantly lift your mood
- 10 unusual but scientifically proven ways to cheer yourself up
- Why mood changes every 5 minutes and what to do about it