Before even considering the actions you take to possibly lift your mood when you feel down, it is very important to first recognise your negative emotions and be able to assess the cause of them. This is called Emotional Intelligence. Being aware of and able to express your emotions is vital to your well-being.  

Is it immediately obvious what is causing you to feel down? You should first take a few minutes to reflect on what has brought you to this current state. Often our present mood is stimulated by something that has happened in the past or something that we think might happen in the future. Ask yourself a series of questions to determine why you are feeling down:

• Have you recently suffered a loss? 
• Has someone treated you badly? 
• Have you been overwhelmed by recent events? 
• Are you prone to hormonal mood swings? 
• And so on.

You might see yourself in the case where you can’t find anything that is obvious that is prompting your negative mood. This can definitely be confusing and frustrating. Make sure you are eating properly and drinking plenty of water and getting enough sleep (about 8 hours a night is the recommended optimum amount for an adult human). Seek professional advice if your mood has not altered after 2 weeks.

Consider the Abraham Hicks emotional guidance scale, seen below, and position yourself on it. Where do you find yourself? When looking to improve your mood, anticipate moving one or two steps up the scale. Do not expect more as such shifts are difficult to achieve and might not be long-lasting.

When your mood is low, you might feel detached and withdrawn. To elevate your mood, try to do something to stimulate your senses. I find the following activities helpful:

Exercise

Exercise does not need to be a strenuous activity. A brisk 20 minute walk outside will do fine. Sunlight, fresh air, and connecting with the outside world can be very stimulating to the body. Being mindful of all the sights, sounds, and smells of nature can also be therapeutic. It makes us present and can divert our attention away from our dark mood.

The benefits of exercise on our physical bodies is well-documented. It is now known that it has many positive effects on our mental well-being too. Physical activity has been shown to increase self-esteem and reduce anxiety and stress [1]

It is a good habit to adopt regular exercise in your weekly routine, as physical activity has also been identified as a protective factor, in studies that examined risk factors, for cognitive decline and dementia. Studies have shown that there is an approximately 20% to 30% lower risk of depression and dementia from adults participating in some sort of daily physical activity [2].

Music

Music is a huge stimulus for our sense of hearing. One of the benefits of music is that it evokes memories and has the capacity to transport your mind back in time, whilst you remain firmly in the present. 

According to music therapist Adam Sankowski of the Harvard Medical School in Massachusetts General Hospital, music provides an easy way to manage our feelings and emotions. Using brain-scanning technology, researchers can properly see multiple parts of the brain light up when someone is listening to music. Sankowski says “A basic guideline is to try to match the music to the mood that you want to have”. [3] 

Create a playlist of your favourite tracks. Know the songs or pieces of music that lift you up. Pick songs that reflect how you want to feel. When I need to feel more resilient, I put on “Titanium” by David Guetta ft. Sia and sing along at the top of my voice. A song that makes me feel blessed is Elbow’s “One Day Like This” and anything by Katy Perry or Pink gets me rocking. Find the music that has the same effect on you and have it on standby.

Affirmations

Affirmations can be used to achieve a specific goal, or simply to encourage you to see your life more positively. By shifting your attention to the positive aspects of your life, you are immediately redirected from the negative. They are most beneficial to you if used on a daily basis. 

Try creating a list of daily affirmations that you find works for you. Even better, combine them with your favourite pictures and music. A few years ago my affirmations “movie,” which I created using a simple computer software, ended with the words “The best is yet to come” and a picture of the beach at Tulum in Mexico. Two years later I was on that beach reveling at the power of affirmations and the universe!

Laughter

It is well-documented that laughter is good for your well-being. When we are children, we laugh quite frequently and on impulse. As adults, we are much more serious and controlled, and therefore laughter is even more irregular. By seeking out additional opportunities to laugh more, you will improve your emotional health and find greater happiness.

Laughter really is undoubtedly the best medicine. There are so many benefits. It decreases stress hormones and increases immune cells, improving your resistance to disease. It triggers the release of endorphins, which promotes an overall sense of well-being and can temporarily relieve pain. It improves the function of blood vessels and increases blood flow, which helps to prevent heart disease. It eases anxiety and tension, strengthens resilience, and helps defuse anger.

Try putting on your favourite funny movie or sitcom when you are feeling down. Resist the urge not to laugh when something funny happens. Lose yourself in the storyline. 

I try to belly laugh at least once a day. I have a dog, so I don’t have to try too hard! 

Smell

Have you ever noticed when you apply sunscreen for the first time in a while it reminds you of holidays/vacations? Smell is very evocative. It can remind you of a time in your life, or of a person, or of a particular holiday. If you want to divert your attention from a low mood to a higher one, I would recommend seeking out a scent that will lift you. It might be a favourite perfume or body lotion, a fruity shampoo or bath oil. Or maybe even a scented candle. Use the scent to remind yourself of the good times and just as the scent is still with you, the good times will return too. 

Finally, remember that every day is a gift and a chance to wipe the slate completely clean. There is no need to carry over the worries and troubles of yesterday. Cut yourself some slack and allow the best feeling thoughts to permeate your body and soul.

[1] Salmon, P. (2001) Effects of Physical Activity on Anxiety, Depression and Sensitivity to Stress: A Unifying Theory. Clinical Psychology Review 21(1) 33-61  

[2] Department of Health PA, Health Improvement and Protection (2011). Start Active, Stay Active: A report on physical activity from the four home countries’ Chief Medical Officers. London: Department of Health

[3] The Guardian online (06-02-2018) reported by Dominic Utton