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{"id":16901,"date":"2022-09-07T07:04:00","date_gmt":"2022-09-07T11:04:00","guid":{"rendered":"https:\/\/educationandbehavior.com\/?p=16901"},"modified":"2022-09-16T14:33:37","modified_gmt":"2022-09-16T18:33:37","slug":"research-based-strategies-to-improve-mood","status":"publish","type":"post","link":"https:\/\/educationandbehavior.com\/research-based-strategies-to-improve-mood\/","title":{"rendered":"How to Improve Your Mood When You’re Feeling Down (8 Research-Based Tips)"},"content":{"rendered":"\n

We all get down sometimes, but you don\u2019t have to stay there. You can take charge and make yourself feel better using any of the tools below.                              <\/p>\n\n\n\n

1. Exercise. <\/h3>\n\n\n\n

Even just ten minutes can make a difference. Exercise is a natural anti-depressant<\/a> and also helps with stress, worry, and anxiety.<\/p>\n\n\n

\n
\"exercise\"<\/figure><\/div>\n\n\n

You May Also Like: 4 Great Benefits of Exercise for Children<\/a><\/p>\n\n\n\n

2. Get outdoors and look around<\/a>.  <\/h3>\n\n\n\n

Enjoy it. Pay attention to the fresh air, sunshine, birds, foliage.  <\/p>\n\n\n\n

Maybe combine nature with exercise.<\/p>\n\n\n

\n
\"<\/figure><\/div>\n\n\n

3. Talk to somebody you trust. <\/h3>\n\n\n\n

(Maybe tell them you don\u2019t want advice, just listening.) Being listened to is a powerful help<\/a> according to research.<\/p>\n\n\n\n

4. Check your self-talk<\/a>. <\/h3>\n\n\n\n

Are you saying negative things to yourself? It can be hard to stop, but you can counter it. <\/p>\n\n\n\n

Talk to yourself like a good grandmother or a good uncle; coach yourself. \u201cThis won\u2019t last forever.\u201c \u201cYou\u2019ll do better next time.\u201c \u201cYou\u2019re still a good person.\u201d Etc.<\/p>\n\n\n

\n
\"Check<\/figure><\/div>\n\n\n


5. Ask for help<\/strong><\/a>. <\/h3>\n\n\n\n

Maybe a trusted adult can give you good advice. This is not a weak thing: it takes courage to ask for help. Sometimes a different perspective can shed light on the topic and help you see things from a different angle. <\/p>\n\n\n\n

6. Plan to do one thing you enjoy each day for a week<\/a>.<\/h3>\n\n\n\n

Examples may include crafts, cooking, games\/sports, music, nature walks, etc.<\/p>\n\n\n\n

You may need to force yourself to do these things, but it will help.<\/p>\n\n\n\n

\"how<\/figure>\n\n\n\n

7. Eat something healthy.<\/h3>\n\n\n\n

Some people feel temporary relief from alcohol or drugs, but they soon have a negative rebound, actually leading to a worse mood. <\/p>\n\n\n\n

However; eating healthy foods such as fish, vegetables and fruits really do show to improve mood<\/a> without negative effects.<\/p>\n\n\n

\n
\"fish\"<\/figure><\/div>\n\n\n

8. This last one is the secret one. <\/h3>\n\n\n\n

Few people know about this one, and some people don\u2019t believe in it. But you can try it for yourself and see:<\/p>\n\n\n\n

Rate your mood right now, from one, just fine, to ten, the worst\npossible.<\/p>\n\n\n\n

Write down the number.<\/p>\n\n\n\n

Laugh.<\/strong> Just make yourself laugh. A good strong laugh<\/a>.<\/p>\n\n\n\n

Do it again (It helps if you can think of something funny, but that\u2019s\nnot necessary.)<\/p>\n\n\n\n

Rate your mood again.<\/p>\n\n\n\n

Did you notice a change?<\/p>\n\n\n\n

You can do this at the beginning of every day or any time you want to feel better. <\/p>\n\n\n

\n
\"laugh\"<\/figure><\/div>\n\n\n

Thank you to Michael Carthy and Dr. Doug Puryear<\/strong><\/a> for help with writing\/editing this article.<\/em><\/p>\n\n\n\n

Education and Behavior<\/a> – Keeping adults on the same page for kids!<\/p>\n\n\n\n

Books About ADHD by Dr. Doug Puryear<\/strong><\/a><\/h4>\n\n\n\n