Whether you are stressed out by life events, or struggling with mental health issues like anxiety or depression, there are some pretty simple steps you can take towards improving your mood. Problem is, they are so basic that most people take them for granted. That’s why I review them with clients early in the counseling process. These five mood-balancing basics lay a solid foundation for emotional health:

  • Eating: What are your meals like? It’s important to eat a relatively balanced diet. Be mindful if you are eating too much sugar or drinking too much caffeine, which can affect how you feel. Are you eating throughout the day? Don’t let yourself get too hungry, as that impacts mood. Overeating can have a negative effect on how you feel too.
  • Sleeping: Research indicates that consistent bedtimes and wake times are healthy for you. Not getting enough quality sleep can contribute to symptoms. Are you getting the kind of sleep you need to be feeling your best during the day?
  • Physical Activity: Moving around is not just good for your body, it’s good for your mind. Whether you are walking your dog or going to the gym, it doesn’t much matter. Just get active for 20-30 minutes a few times a week. If you are limited due to health concerns, gentle stretching is beneficial too.
  • Time Outside: Fresh air, sunlight, and nature do wonders for mood. Engage in an outdoor activity or simply sit outside for a while and you will begin to see benefits. If the weather is bad, open your shades and sit by a window to get some natural light and a view outside.
  • Engaging with Others: Connecting with family and friends is a way to feel better. Social contact is something that we, as humans, need. Playing with a favorite pet or even sitting at a coffee shop among other patrons are also ways to feel more connected.

While these may seem like intuitive, easy things to do, many people have a hard time following through. In therapy, we explore what might be keeping you from engaging in some of these basic healthy lifestyle habits, and how you can make even small changes towards better mental health. That might look like carrying around a protein bar as an emergency snack so that you don’t get too hungry. Or getting to bed 20 minutes earlier than you have been in order to increase your amount of sleep. These adjustments in lifestyle don’t have to be extreme and yet, together with psychotherapy, they can make a significant improvement in how you feel.

 

<Photo Credit: Jeremy Thomas via Unsplash>