6 things that can improve mood without diet or exercise – 02/19/2024 – Balance

Although exercising and maintaining a healthy diet are recognized strategies that help improve mood, they are not the only tools available to achieve this result.

BBC journalist and doctor Michael Mosley shares on his BBC Radio 4 radio program ‘Just One Thing’ many other actions we can take to learn how to live happier lives. Here are some of his recommendations for improving your mood.

1. Write

By dedicating just 15 minutes to the practice known as “expressive writing,” you can reduce negative thoughts and stress, improve your mood, sleep, immune system, and even your memory. The benefits can start to be noticed in just one week.

Professor James Pennebaker, a renowned social psychologist who has conducted several studies on the subject, highlights: “One reason why this approach can be so impactful is that, by writing, you externalize these disturbing experiences of the mind, enabling a more effective connection with other people”.

2. Step away from your phone

You probably know that excessive cell phone use can be harmful to your mental health, sleep, and productivity.

Of course, it is difficult to stop depending on this device, as we often need many of the functions it offers. The good news is that you don’t have to stop using it abruptly to make a change.

A study carried out in Germany showed that people who reduced cell phone use by just one hour a day felt less anxious and more satisfied with life. If you’re looking to limit dependence on your phone, research suggests that keeping it in a separate room for a while may yield the best results.

3. Buy plants for your home

Indoor plants not only help to make a room more beautiful, especially those without views, but they also improve air quality and can enhance well-being, memory and productivity.

Anecdotal evidence suggests that plants can help people breathe more deeply, thereby providing a sense of comfort and calm.

4. Sing

You may enjoy singing in the shower or perhaps with the radio in the car, but did you know that by doing so you are also releasing a variety of chemicals that contribute to feelings of happiness?

Examples include endophyrin, dopamine, serotonin and oxytocin; in addition to endocannabinoids, chemical compounds that have actions similar to those of the active component of the cannabis plant.

Consequently, singing can have a wide range of significant psychological effects, helping to develop self-confidence, reduce loneliness and positively impact anxiety levels.

5. Learn a new skill

It may seem counterintuitive to add more items to your to-do list when you’re stressed. However, there is evidence that learning something new can be one of the most effective ways to reduce stress and calm the body.

When you focus on the task at hand, you can enter what’s known as a flow state, or the “zone,” where you’re completely immersed in the moment. This calms the front part of your brain, which generally helps you analyze and question your own behavior less, thus decreasing judgment on your actions.

6. Count the things you are grateful for

In a study in which people were instructed to cultivate feelings of gratitude, researchers observed greater activation in the region of the prefrontal cortex, associated with decision-making and social reward.

To experience the benefits and begin transforming your thought pattern from negative to positive, try simply thinking of three things you are grateful for in a day, whether it’s general gratitude or positive interactions with others.

The original text was published here.