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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.

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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.

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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.

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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.

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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

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Louai Rahal

Science Blogger

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Last Updated on September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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