Advertising
Advertising

Three body habits suggested by psychologists to improve your mood

Three body habits suggested by psychologists to improve your mood

A slight change to the state of our body can have an immense effect on our emotional state. Just like an external event, like good or bad news, can instantly change our mood, internal physiological and hormonal changes in our body also have the power to transform our emotions. Psychologists identified a number of body habits that can improve our mood and induce positive emotions in us. Three of these habits are discussed here along with the research that has tested and confirmed their usefulness.

1. Power Postures

Our posture alters the hormonal composition of our blood, and by doing so it affects our mood. Different hormones have different effects on our mental state: Cortisol is the stress hormone; the more it is present in our blood, the more stressed we feel. Testosterone is the confidence hormone; the more active it is, the more confident we feel.

Harvard Psychologist Amy Cuddy found that we can alter our levels of cortisol and testosterone through posture exercises. Cuddy defined high-power postures as postures that are open, relaxed, and that occupy space. She defined low-power postures as postures that are closed, tense, and restrict the body to a small space.

In one of her most known experiments, Cuddy asked one group of participants to take a high-power posture for two minutes and another group to take a low-power posture for the same length of time. The high-power posture group had an increased amount of testosterone and a decreased amount of cortisol in their body. The opposite effect occurred for the low-power posture group. In other experiments, Cuddy found that taking a power posture before an interview significantly increases our confidence level during the interview and our chances of getting hired.

Advertising

Taking a power posture decreases our stress and increases our confidence. In the video below, Cuddy elaborates more on this topic and discusses the importance of power-postures and the way they affect our emotional state.

2. Hugs and Interpersonal Touch

Oxytocin, or the ‘cuddle hormone,’ is another hormone that affects our emotional state. When the level of oxytocin increases in our body, we feel more relaxed and soothed. According to psychologist Alex Korb, oxytocin generates a soothing feeling by reducing our emotional reactivity to negative and threatening elements in our environment. Korb argues that interpersonal touch is one of the most powerful ways of increasing oxytocin in the body: hugs, handshakes, gentle taps on the shoulder, and orgasms are all practices that increase the level of oxytocin in our body. Besides interpersonal touch, contact with warm and soft objects also has a soothing and relaxing effect:

“Feeling warm can boost oxytocin – or at least mimic its effects. So if you don’t get a hug, try wrapping yourself in a blanket and holding a mug of hot tea. Taking a warm shower can also help” (Alex Korb, Upward Spiral: The neuroscience of depression).

3. Smiling

Our facial muscles have an effect on our emotions that is as significant as the effect of our hormones. A change in our facial muscles induces a change in our emotional state, this is what a psychological experiment conducted in 1988 demonstrated.

Advertising

In this experiment, Fritz Strack and his colleagues asked one group of participants to watch cartoons while holding a pencil between their teeth. By holding the pencil between their teeth, participants were activating the muscles used when smiling and were thus producing a smile. Another group was asked to watch the same cartoons while putting a pencil between their lips, this activated the muscles used in frowning.

When participants from both groups were asked to rate how funny the cartoons were, participants from the smiling group gave significantly higher ratings: watching cartoons while smiling made them seem funnier, watching cartoons while frowning made them seem less funny. Smiling changes the way a situation is experienced.

A BBC reporter wanted to test the effect of smiling on emotions, he took a walk in the city of Edinburgh on a gloomy day and asked people to put a pencil between their teeth and activate the muscles used for smiling. Check the video below to see how this simple 1 minute exercise instantly improved people’s mood.

Smiling can change the way a difficult situation is experienced, a power posture can increase confidence during moments of anxiety, and hugs can produce a warm feeling of tranquility when we are overwhelmed by stressors.

Advertising

As Amy Cuddy stated: “Our bodies change our minds.”

When our brain gets stuck in a spiral of negative thoughts, sometimes it is wise not to engage with these thoughts and instead focus on the body and, through changes to the body, induce changes in our mood.

Recommended Readings

Cuddy, A. (2015). Presence: Bringing Your Boldest Self to Your Biggest Challenges. Hachette UK.

Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. New Harbinger Publications.

Advertising

Strack, F., Martin, L. L., & Stepper, S. (1988). Inhibiting and facilitating conditions of the human smile: a nonobtrusive test of the facial feedback hypothesis. Journal of personality and social psychology54(5), 768.

Featured photo credit: Victor Hanacek – pic jumbo via picjumbo.com

More by this author

Louai Rahal

Science Blogger

Three body habits suggested by psychologists to improve your mood

Trending in Health

1 7 Morning Rituals to Empower Your Day And Change Your Life 2 10 Emotional Regulation Skills for a Healthier Mind 3 13 Delicious Antioxidant Foods That Are Great for Your Health 4 13 Bad Habits You Need to Quit Right Away 5 3 Deep Breathing Exercises to Relax and Reduce Stress

Read Next

Advertising
Advertising
Advertising

Last Updated on September 10, 2019

7 Morning Rituals to Empower Your Day And Change Your Life

7 Morning Rituals to Empower Your Day And Change Your Life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude

Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

Advertising

The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

Gratitude-Quotes

    2. Writing Down Your Most Important Tasks

    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

    Advertising

    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

    3. Affirm Your Goals in Writing or Drawing

    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

    write down goals

      4. Practice Qi Gong Exercises

      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

      Advertising

      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

      5. Drink Hot Water with Lemon

      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

      6. Rise Earlier

      The practical advantages of waking up early are obvious.

      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

      Advertising

      7. Listen to Uplifting Music

      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

      More About Energetic Habits & Rituals

      Featured photo credit: Carli Jeen via unsplash.com

      Reference

      [1] Live Science: What Is Qi Gong
      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

      Read Next