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Last Updated on November 27, 2020

8 Powerful Mood Boosters to Lift Your Mood And Energy

8 Powerful Mood Boosters to Lift Your Mood And Energy

COVID-19 has bought significant disruption in our lives. For many of us, it has been a traumatic time as the feelings of fear and uncertainty seem to be dominating our lives. As a result, our mood and energy levels change so much that we feel like we are on a roller coaster ride every day.

Our anxiety and stress levels are what fuels our mood swings and low energy levels, and if we don’t take action to deal with this, we will find ourselves in a place where our well-being is under threat.

Here are 8 powerful mood booster strategies that you can apply right now to lift your mood and energy levels.

Following these 8 strategies consistently will help build your resilience and boost your mood and energy. Your ability to navigate your way through the disruption and uncertainty of life will come from a place of strength rather than confusion.

1. Exercise and Eat Healthy Food

Getting the blues can happen to anyone and a little diversion can help you feel more like yourself again. Going for a brisk walk, having a game of tennis, or doing 30 mins gym class is a quick easy way to distract yourself from feeling a bit down and boost your mood and energy.

Committing to a regular exercise regime, however, is the best way to sustain and effectively manage your mood and energy levels throughout your life. Along with exercise, eating healthy, balanced meals is key to keeping your energy levels up.

Avoid junk food, sweets, and alcohol at all costs when you are feeling down and low in energy.

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Exercising and eating balanced meals also contribute significantly to good sleeping patterns, which are essential to a healthy and well-balanced life.

2. Meditate

Meditating produces brain changes that promote positive emotions and reduce negative emotions, such as fear and anger. It can lower your heart rate, blood pressure, breathing rate, adrenaline, and cortisol levels. Cortisol is a hormone that is released in response to stress.

Committing to regular mediation practices is a great strategy for managing stress and anxiety in your life.

There are many different approaches to mediation, and it may take you a while to find the one approach that works for you. Be prepared to explore and try out a few mediation programs until you find one that resonates with you.

You may want to consider taking up yoga as the first step. Yoga is a great way to introduce you to both mediation and exercise. There are also mediation classes, books CD’s, or apps that can introduce you to mediation practice.

3. Learn How to Relax Through Breathing

When we get anxious and stressed we tend to breathe rapidly and shallowly from our upper lungs. If we do this type of breathing for too long, we can end up hyperventilating – which is scary!

When we are at this stage, our body is in what is called an “Emergency State” and we can experience uncomfortable physical symptoms during a panic attack.

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The good news is that by changing your breathing, you can reverse these symptoms. By shifting your breathing rate and pattern, you can stimulate the body’s parasympathetic response. This is the body’s equally powerful and opposite system to the Emergency Response and is often called the relaxation response or commonly known as the Calming Response.

There are several other breathing techniques that you can use when you are in times of stress or fear.

The Calming Breathe technique is one of the many breathing techniques that can help you when you are low in energy, fearful, confused, or anxious.[1] It can help boost your mood and energy.

This technique takes time to become a natural part of your everyday life. So, be prepared to put in the work because you have more control over your life when you know how to breathe properly!

The Calming Breathe Technique

  1. Take a long, slow breath in through your nose, first filling your lower lungs then your upper lungs.
  2. Hold your breath to the count of “three.”
  3. Exhale slowly through pursed lips, while you relax the muscles in your face, jaw, shoulders, and stomach.

4. Socialize

When you are low in energy and you feel down, the last thing you want to do is go out and socialize with people. It is okay to do this once in a while but if you get into a pattern of self-isolation, then you are not doing yourself any favor.

Being isolated leads to loneliness and that fuels your feelings of sadness. Spending time with others helps boost our mood. Humans are wired to be social and when we are with others, we are distracted away from thinking about ourselves.

If you are feeling low, make an effort to contact a friend or family member who you like and has positive energy. Get out of the house and arrange to meet them for a coffee or pick up the phone, message them, or video call them. Commit to taking action to contact or socialize with someone every time you are feeling down.

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If you don’t have someone to spend time with, then take action and go join a group or find a hobby or take a class. This is where you have to be accountable. You have the power to choose what you can do to lift your energy and mood levels.

Make a decision, and take one step to get out of the house and connect with people in some way.

5. Find Purpose and Meaning

Not having clarity in life or knowing what you want can contribute to low energy levels and feeling down. Having a purpose, meaning, and clarity in life improves your mood, reduces stress, and keeps you mentally sharp.

In the book Don’t Sweat the Small Stuff… and It’s All Small Stuff, Richard Carlson shows simple strategies you can use to stop blowing things out of proportion, to stop worrying about things that might happen (but probably won’t), to stop obsessing about things you can’t change and things that just don’t matter, and start living!

Richard Carlson has written a series of books on the same topic, and the main message in all his books is that when you have meaning in your life, it gives you the ability to focus on the things in life that matter – not the things in life that are dragging your down.

6. Dance

When you dance to a song you love, you feel happier! This is partly due to the release of endorphins and positive neurotransmitters that you experience when you dance, especially when you dance to a song you love.

So, when you are feeling low in energy and a bit down, put on your favorite dancing song and let yourself go and dance! It’s guaranteed that you will feel so much better!

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7. Sniff a Lemon or Essential Oils

Your sense of smell is connected to your emotional state, and lemons are said to be mood boosters! Studies have also shown that essential oils such as lavender and basil can help reduce stress and negativity. Peppermint is an essential oil that boosts energy and relieves stress and so does vanilla and cinnamon.

When you are under stress or low in energy, rub a scented lotion of a few drops of essential oils into your hands and breathe in. If you have trouble sleeping, put in your pillowcase a cloth with a few drops of lavender. The lavender will calm you down and help you drift off to sleep.

8. Cuddle a Pet or Hug Someone Special to You

Research has shown that stroking, cuddling, or even gazing into the eyes of a pet leads to a rise in oxytocin levels. Oxytocin is the “love hormone” that is also released during hugs, sex, or breastfeeding. It reduces stress and anxiety levels while increasing feelings of relaxation, trust, and bonding.

The more cuddles you have with your pet and the more you hug people the better you will feel. So, go out and cuddle and hug as much as you ca,n knowing that you will have more energy and feel so much happier about your life!

Final Thoughts

When you try these techniques, you will boost your mood and energy levels. Apply these mood booster strategies in your life so you can build your resilience and ability to deal with disruptions and uncertainties that you face in life, especially now that we are living in a world with COVID-19.

More Tips to Boost Your Mood and Energy

Featured photo credit: Max Ilienerwise via unsplash.com

Reference

More by this author

Kathryn Sandford

Career Resilience Coach passionate about supporting others to grow and thrive in a complex world.

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Last Updated on April 19, 2021

11 Positive Thoughts for Your Everyday Motivation

11 Positive Thoughts for Your Everyday Motivation

The power of positive thoughts cannot be denied, even though sometimes it can seem a little like a cliché when you hear people talking about it. Well, I’m here to tell you that cliché or not, the mental and physical benefits of thinking positively are a proven way to give you more confidence, improve your self-esteem, give you motivation, and generally put you in a better mood. Thinking of at least one positive thought every day can have significant benefits for you.

Some scientific studies even suggest that thinking positively can reduce the likelihood of health conditions, like depression, hypertension, and a variety of other stress-related disorders.

This sounds amazing, but what does it really mean to think positively?

Positive thinking isn’t about finding your inner smile. Many people rarely have what they would consider joyous inner thoughts but that doesn’t mean they can’t be content with themselves and their life.

Positive thinking (thinking of positive thoughts every day) is more about finding the positive imagery in your life and viewing things through more optimistic eyes, especially if you’ve got yourself into a rut of seeing things negatively.

The biggest problem with positive thoughts is that they wear off quickly and things like rejection, negative experiences, setbacks, and heartbreak can soon put you into a downward spiral that gets you back into that negative funk you hate.

And, let’s be honest, being in a negative funk is a sure-fire way to strip your motivation and leave you unable to perform at the levels you know you can. If you’re looking for an instant way to boost your motivation, join the free Fast-Track Class – Activate Your Motivation. It’s a free intensive session that can help you identify your inner drive and build a sustinable motivation engine. You can sign up for the free session here.

So, how do you keep yourself positive in a world that seems hell-bent on bringing you down? Well, with the right routine of positive thoughts you can ensure that you wake up every day feeling motivated and looking forward to everything life has to throw at you.

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Here are some tips so you can start thinking of positive thoughts every day.

1. Be Thankful You Woke up This Morning

Not to start on a morbid note, but you woke up this morning. Some people didn’t. Don’t think of it is as a depressing morality tale, just use it to remember that you’ve won the greatest gift life has to offer – you’re alive.

It’s so easy to dwell on the negative aspects of our lives, but we always seem to miss the most obvious positive thing we have – life itself. Take a deep breath, look outside your window, and marvel at the world around you.

2. You Don’t Have to Listen to Haters

There’s no doubt that some people are really mean-spirited individuals who will love to ruin your day. Well, I’m here to tell you they can’t. Not if you don’t let them.

Ignore the haters. Dismiss their bile for what it is – vicious comments of unfulfilled people. Remind yourself that you are above them and nothing they say will bring you down.

3. Don’t Compare Yourself to Others

I know, I know. It’s easy to say, “Don’t compare yourself with anybody else.” But at the end of the day, we all have envious thoughts when we see somebody we perceive to be more successful than we are.

But think about it, are they really better than you and even if they are, does it even matter? By spending time being jealous you are wasting time on negative thoughts that could be spent pursuing something that makes you happy.

4. You Must Take a Chance

It’s easy to shy away from something that is high risk and high reward out of fear of being labeled a loser.

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Have you ever noticed that doing so actually makes you feel worse than if you’d just taken the risk in the first place? We know that rejection feels bad and failure can weigh heavily, but regret is a far stronger emotion over time.

Don’t hesitate if you have the chance. Go for it and tell yourself that if you fail, it’s no big deal. At least you tried.

Perhaps the perfect example of this approach is David Goggins. We all have a lot to learn from the inspirational David Goggins story and his priceless sayings.[1]

Goggins, considered by many to be ‘the toughest man alive’, is a retired Navy SEAL and the only person ever to complete SEAL training, the U.S. Army Ranger School, and Air Force Tactical Air Controller training. He’s also one of the world’s top endurance athletes and held the Guinness World Record for pull-ups, completing 4,030 in 17 hours.

He sounds like a ‘naturally gifted badass person’ right? But in his book, he reveals that he was actually ‘The weakest man in the world’, in his own words.

Overcoming obesity, poverty, racism, learning disabilities, abusive violent father, he came through the other side, inspiring people to embrace suffering and struggle, to find their greatness and inner peace. He took the slim chances he had and changed his life completely.

5. Accept That Things End

Even the best things in life end eventually, so don’t worry about them. Don’t fret about how the good times are about to stop, just enjoy them while they last. And when they do finally end, be happy in the knowledge that something else just as good will come along.

6. Don’t Judge Others

This ties in with point number 2 above – you won’t like it if others judge you so don’t judge them. We know it can be difficult to refrain from labeling other people, but doing so is a sure-fire way to start descending into a negative thought spiral.

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We all live in a world where passing judgment is tolerated, but not only is accepting people a great way to make others feel better, it’s also a fantastic way to foster positive thoughts within ourselves.

7. Don’t do Things for Others That Make You Unhappy

We all want to make other people happy, right? But what if the things that other people want us to do makes us unhappy?

If you’re doing something just for the satisfaction of others, don’t. Stop it right now. Your happiness and your time should never be sacrificed for the satisfaction of someone else. You won’t be able to think of positive thoughts every day if you are unhappy in the first place.

8. Don’t Like Your Job? Then Quit.

Okay, that’s a little dramatic, but nothing is more certain to drain your happiness levels quicker than a job that you hate. If you spend your evenings and days off dreading returning to the office, then start to do something about it.

We’re not talking about jeopardizing your livelihood by quitting (although the dramatic heading for this point certainly suggests so). What we mean is start to make plans and formulize an exit strategy. Nothing promotes positive thoughts more than a plan that removes something negative from your life.

Start simple by saving up funds to make the change and circulating your CV. The first step may seem difficult, but the sense of relief it gives will improve your thought patterns immeasurably.

It might be scary to start over at someplace new and going through a screening process that might be tedious, but once you understand that selling yourself can be easier than you think, you are halfway through.[2]

9. Take Control of Your Mornings

How you begin the day will set the tone for how the rest of it will go. Getting up in a panicked state is a very efficient way to kick start a negative emotional spiral. Get up bright and early, and give yourself time to prepare for the day.

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Though some of the mind-boggling thoughts you are having when waking up can be positive for you and even mean more than you imagine, it’s better to set up a fixed positive mental routine.

Think about the positive aspects of your life and tell yourself things like, “Today is going to be a good day” or “I’ll be amazing today.” Yeah, I know this sounds cheesy, but positive words instill positive thoughts.

10. Focus on the Good Things in Your Life No Matter How Small

You’re going to hit obstacles during the day. Things don’t generally run perfectly all the time. The trick is that when you encounter a challenge, don’t dwell on it and choose to focus on the positives you can find no matter how small they may seem.

If you get stuck in a traffic jam, don’t fret about how it is slowing you down. Take positivity in the fact that you have extra time to listen to the radio station you have been enjoying. If you head to your local store and it’s out of the ingredients you need for your dinner party, buy something else and create a different food masterpiece.

Focussing on good things is a great way to gain positive momentum in your life. The huge power of momentum is that even a series of very small things can accumulate to massive results – with the aid of momentum.

11. Look at the Funny Side

Even dark situations can have a humorous side if you look at them the right way. When in a dark or trying situation, remind yourself that what is happening to you will probably make a great story in the future and may even be passed on as a joke. Look for the funny side and laugh.

Final Thoughts

We all know that positive thoughts can be incredibly motivational but in modern life, it can be difficult to stay uplifted when the world around you seems determined to bring you down. By following some of the tips in our guide above, you could harness the power of positive thinking and find yourself starting every day motivated. So, start thinking of positive thoughts every day!

More Tips to Start Thinking of Positive Thoughts Every Day

Featured photo credit: Jacob Townsend via unsplash.com

Reference

[1] Vision, Belief, Change: Best David Goggins Quotes
[2] Vision, Belief, Change: Is Selling Yourself Easier Than You Thought?

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