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Combating Monday Blues: 5 Ways To Naturally Elevate Your Mood

Combating Monday Blues: 5 Ways To Naturally Elevate Your Mood

Monday’s are the worst. They’re the beginning to a long, stressful week of work and responsibility when we’d love nothing more than to spend a few more days living a couch-potato life. Begrudgingly, we force ourselves up and out, heading to work or school to suffer through another week, dreaming of the next weekend.

It’s what we’ve come to accept and expect, right? That’s what it means to be an adult, isn’t it?

It doesn’t have to be. Here are 5 ways to naturally elevate your mood and combat those Monday blues.

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Make Sure You Get Enough Sleep

    Make Sure You Get Enough Sleep

    I get it — we’re all busy adults! Sometimes, in order to accomplish everything we need to get done, we have to sacrifice sleep. An hour here or there may seem like it’s nothing, but consistently losing sleep can have some real consequences: health problems like migraines, high blood pressure, and worsening of pre-existing conditions. Lack of sleep also has definite connections to our moods and can contribute directly to the development of mood disorders.

    So how much sleep should you be getting? If you listen to classic suggestions, we should all be getting at least 8 hours of sleep a night. That seems to be a solid rule of thumb, though experts have suggested between 6 and 9 hours of sleep for proper recharging. Find what works for you and commit to it!

    Get Out of The Office and Into the Sunshine!

      Get Out Of The Office And Into The Sunshine

      So you’re stuck in an office for eight hours a day, staring at a computer screen. Music can help. So can some wall art or plants. Or, you could go outside for some much-needed sunshine! Not only does the warmth and light help you stay awake and feel refreshed, but it boosts your body’s natural production of Vitamin D and endorphins, lifting your mood.

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      Can’t take a trip outside? Consider changing the filter on your fluorescent lights! Filters which mimic natural lighting brighten the room and help you maintain your energy throughout the day. Other options include painting your office a color which promotes energy, happiness, and creativity. Consider these colors:

      • Orange: expands your thinking, boosts confidence
      • Deep Blue: encourages efficiency
      • Green: promotes wealth, encourages healing, and promotes emotional well-being
      • Light Blue: creates a sense of peace, aids in communication
      • Yellow: increases focus, mental agility, and intelligence

      Play with Your Pet

        Play With Your Pet

        Puppies, kittens, and other adorable pets! Who doesn’t love playing with their favorite furry (or feathery, or scaly) animals? Spend a few minutes in the morning enjoying your most loyal companion, and repeat the process in the evenings when you return home. Not only will this enhance your bond, but studies have shown that contact with animals helps lower stress levels and boost your natural production of dopamine.

        Don’t have a pet? Well, guess what? Those adorable puppy and kitten videos online have the same effect — no wonder they’re so popular! Take a few minutes to watch a couple — just make sure you don’t get too carried away!

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        Have Some Chocolate!

          Enjoy Some Chocolate

          Need an excuse to get that chocolate bar from the grocery store? Well, not only does it have antioxidants, but eating chocolate boosts dopamine naturally, too! Keep a bar on hand for those especially grueling days. Or, you can stock up on a hot cocoa stash in your desk — just make sure your friends and co-workers don’t turn you into the office candy supplier!

          Not a huge fan of chocolate? Trying to watch your caloric intake? That’s okay — these foods have the same effect!

          • Fish
          • Eggs
          • Apples
          • Kale
          • Red beets
          • Bananas
          • Strawberries
          • Blueberries
          • Green tea

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          Get Moving!

            Get Moving

            This one is something I struggle with myself: having a 9-to-5 desk job can severely limit how active we can be throughout the week. That inactivity can contribute to our sour moods and subconsciously lead us to dread Mondays even more than we already do. How do we combat that? Get up and get moving! Even something as simple as taking a quick lap around the office or jogging in place can lift your spirits and re-energize you.

            Now, understandably, if you share office space or work in a cubicle, you may not be able to do 20 jumping jacks. But, that doesn’t mean you can’t do anything! Get a couple small dumbbells and pump iron while you’re on that business call, or do some stretching once an hour. Simple things like that re-engage your muscles and can improve your mood quickly!

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            Last Updated on December 13, 2018

            12 Practical Tips To Stay Fit For Christmas

            12 Practical Tips To Stay Fit For Christmas

            Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

            A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

            1. Eat Before Heading Out

            First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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            2. Select The Treats

            Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

            3. Avoid Skipping Meals

            Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

            4. Drink With Moderation

            It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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            5. Be Active

            You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

            6. Get Out Of The House

            Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

            7. Don’t Skip Your Strength Workouts

            Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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            8. Set Realistic Goals

            You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

            9. Enjoy Yourself

            Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

            10. Drink A Lot Of Water

            This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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            11. Eat Less And More Often

            Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

            12. Prioritize Your Workouts

            Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

            So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

            Happy Holidays everyone!

            Featured photo credit: rawpixel via unsplash.com

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