How to get rid of a bad mood? 15 ways, proven science

Nov

20

2014

Your mood depends on the circumstances. But from your personal effort and action, it depends no less. You can now improve your mood and feel a little happier, and that’s 15 scientifically proven ways to do it.
1. Smile

In 2011, the University of Michigan conducted a study , which showed that positive thoughts bring a smile, bring a sense of happiness. Fake a smile, which is obliged to keep some workers on the face, on the contrary, leads to emotional exhaustion.

But another study in 2003, conducted at Clark University in Massachusetts found that a smile is very positive memories.

So just smile and hold it face for some time.
2. Go out for a run

Physical activity triggers the release of endorphins – neurotransmitters that provide a sense of happiness.

Running and other exercise can become a kind of “moving meditation”, when you forget about all the affairs and problems, focusing on body movements and breathing.

And yet – the people who play sports feel more attractive and confident, which also affects mood.
3. Find something to laugh

Laughter has a positive impact in the short and long term.

When you laugh, the consumption of oxygen-saturated air rises, stimulates the heart, lungs, muscles, increases the amount of endorphins. Laughter helps fight stress, provides a calm, relaxed state.

In the long term, laughter improves the immune system and reduces pain, helps to cope with difficult situations and improves mood, eliminating the apathy.
4. Walk in the Park

In nature walks many advantages, including the lifting of mood. One study of scientists from the University of Sussex found that participants felt much happier in the wild than in the city.

But if you live too far from the park, just go for a walk is much better than sitting at home. Physical activity improves mood.
5. Do a good deed

Do something good for other people. This will make them happier, not only, but also you.

Social approval and appreciation of others to increase positive emotions.

Research Professor Sonja Lyubomirsky of the University of California has proven that good works, especially diverse, help people feel happier.
6. Listen to the joyful music

In the edition of The Journal of Positive Psychology published a recent study Yuna Ferguson and Kennon Sheldon, a process that verifies the impact of music on a joyful mood.

Students listen to positive music and tunes in to the feeling of happiness. In the end, they did start to feel happy.

Those students who have not thought about happiness, and just concentrated on the music, not felt equally enthusiastic and positive emotions.

Such conclusion can be drawn – use the joyful music as a tool to set the mood, but do not forget to concentrate on the feeling of joy and happiness that arise from it.
7. stride

It turns out that while walking is not only where you walk, but how you do it. Sarah Sondgrass from Florida Atlantic University conducted a study about the type of gait and sensations associated with it.

One group of people were asked to walk stride, waving his arms and his head held high, the second – to go in small steps with the information and hands look downcast.

In the end, the participants questioned how they felt during the experiment. It was found that the first group of people to feel more confident and happier.

Going for a walk, even under the weight of their problems, do not forget how to walk.
8. Keep a journal of gratitude

In fact, it can be a notebook, memo or plain paper in which you record, for which you are grateful.

A study published in the Journal of Happiness, prove that there is a direct connection between gratitude and a sense of satisfaction and happiness.

Participants in this experiment for three weeks writing thank you letters, listing them all, for what they are thankful life. Every week, letters were becoming longer, and people feel more contented life.
9. Plan a Vacation

One study by Dutch scientists , conducted in 2010, proving that going on vacation, even two months before him, people feel happier.

If you do not shine vacation, think about the Christmas holidays and the subsequent vacation – too nice.

In the experiment, kotoryё lasted 4 months, involved more than 1,500 adults Dutch, about 1000 of which were going on vacation.

It turned out that two months before the scheduled holiday mood rises. He starts to plan a vacation that provides a lot of pleasant thoughts, and anticipates a great time. His mood increases as it approaches the date X.
10. Play with your pet
improve mood

Andrey / Flickr.com

One study revealed that the game with the puppy enhances pleasure more than eating chocolate.

The scientists recorded brain activity during different sessions using EEG to find out what brings more pleasure.

Classes, which delivered more pleasurable sensations provoked activity in the left part of the brain that is associated with pleasure and happiness.

The result of the experiment, scientists have found that most people have experienced the joy of discovery at 10 euros next largest fun experience when you play with the puppy. Since you can not as you wish to find the money, you can make your pet and improve mood at any time every day.
11. nap

The experiment of Dr. Matthew Walker proved that in the absence of the required amount of sleep people are becoming more pessimistic and more responsive to negative stimuli.

The experiment involved sleepy students who had to memorize a series of words. They remember the 81% percentage of words with a negative connotation, such as cancer. And remembering another list of words with a positive color, could name only 41% of the words.

This is probably because the negative stimuli are processed in the tonsils and the positive and neutral – in the hippocampus.

Lack of sleep affects the hippocampus harder than the amygdala, so people who lack sleep quickly forget the good events and often remember the bad.
12. Enjoy a cup of tea

Neuropsychologist Rick Hanson, author of Hardwiring Happiness argues that notice and focus on pleasant things – a way to “train” the brain to feel happy.

10 seconds, the beautiful view outside the window, 20 seconds of pleasure from tea with chocolate, and you have already set the brain to good incentives.

Generally, we are used to much more responsive to negative stimuli than positive. This is explained by the desire to ensure the safety. Now, however, such a setup, “Stone Age” is not much help to survive, much hampered feel happy.

And you may well change the habit of focusing on the bad things, “reconfiguring” the brain to other incentives – positive. For this you need to pay attention to positive events, happiness and pleasure.
13. Enroll in volunteers

Dr. Suzanne Richards of Exeter University analyzed the order of 40 studies over the last 20 years, which related to volunteering and the level of happiness. It turned out that volunteers are almost no depression, and they thrive.

Scientists believe that this is due to several factors:

Do volunteers increased levels of physical activity. The activity takes place away from home, we have to walk, stand, work with your hands, etc.
Do more volunteers live communication, opportunities to make friends. Eye contact, smile – real social interaction improve mood.
Good works, as we have already pointed out in paragraph №5, help to feel happier.

14. More sex

The report Nick Dridakisa, the Institute for Research of labor, gives interesting results of the experiment.

It turns out that people who have sex at least four times a week, more happy and confident, they are better and less reason to suffer from melancholy moods.

In addition, sex positive effect on health , reduces stress, strengthens the cardiovascular and immune systems. A feeling of happiness and health are closely linked.
15. Just remember the happy times

Nostalgia of the happy events in the past helps to build a more optimistic forecasts for the future. Scientists from the University of Southampton conducted an experiment where participants had to remember and write nostalgic memories.

Their stories were much more positive and optimistic than those of the control group, which was asked to write a story about ordinary events.

The same thing happened when the participants listened to the nostalgic music and read poetry – they were more optimistic and happy than people in the control group who listened to music and read the usual conventional poetry, not related to the happy past.

So nostalgia for happier times directly affects the mood, increases self-confidence and sets a positive future.

To feel a little happier, sometimes simply to recall pleasant experiences in the past.

( Via )

And as you improve your mood?

o just smile and hold it face for some time.
2. Go out for a run

Physical activity triggers the release of endorphins – neurotransmitters that provide a sense of happiness.

Running and other exercise can become a kind of “moving meditation”, when you forget about all the affairs and problems, focusing on body movements and breathing.

And yet – the people who play sports feel more attractive and confident, which also affects mood.
3. Find something to laugh

Laughter has a positive impact in the short and long term.

When you laugh, the consumption of oxygen-saturated air rises, stimulates the heart, lungs, muscles, increases the amount of endorphins. Laughter helps fight stress, provides a calm, relaxed state.

In the long term, laughter improves the immune system and reduces pain, helps to cope with difficult situations and improves mood, eliminating the apathy.
4. Walk in the Park

In nature walks many advantages, including the lifting of mood. One study of scientists from the University of Sussex found that participants felt much happier in the wild than in the city.

But if you live too far from the park, just go for a walk is much better than sitting at home. Physical activity improves mood.
5. Do a good deed

Do something good for other people. This will make them happier, not only, but also you.

Social approval and appreciation of others to increase positive emotions.

Research Professor Sonja Lyubomirsky of the University of California has proven that good works, especially diverse, help people feel happier.
6. Listen to the joyful music

In the edition of The Journal of Positive Psychology published a recent study Yuna Ferguson and Kennon Sheldon, a process that verifies the impact of music on a joyful mood.

Students listen to positive music and tunes in to the feeling of happiness. In the end, they did start to feel happy.

Those students who have not thought about happiness, and just concentrated on the music, not felt equally enthusiastic and positive emotions.

Such conclusion can be drawn – use the joyful music as a tool to set the mood, but do not forget to concentrate on the feeling of joy and happiness that arise from it.
7. stride

It turns out that while walking is not only where you walk, but how you do it. Sarah Sondgrass from Florida Atlantic University conducted a study about the type of gait and sensations associated with it.

One group of people were asked to walk stride, waving his arms and his head held high, the second – to go in small steps with the information and hands look downcast.

In the end, the participants questioned how they felt during the experiment. It was found that the first group of people to feel more confident and happier.

Going for a walk, even under the weight of their problems, do not forget how to walk.
8. Keep a journal of gratitude

In fact, it can be a notebook, memo or plain paper in which you record, for which you are grateful.

A study published in the Journal of Happiness, prove that there is a direct connection between gratitude and a sense of satisfaction and happiness.

Participants in this experiment for three weeks writing thank you letters, listing them all, for what they are thankful life. Every week, letters were becoming longer, and people feel more contented life.
9. Plan a Vacation

One study by Dutch scientists , conducted in 2010, proving that going on vacation, even two months before him, people feel happier.

If you do not shine vacation, think about the Christmas holidays and the subsequent vacation – too nice.

In the experiment, kotoryё lasted 4 months, involved more than 1,500 adults Dutch, about 1000 of which were going on vacation.

It turned out that two months before the scheduled holiday mood rises. He starts to plan a vacation that provides a lot of pleasant thoughts, and anticipates a great time. His mood increases as it approaches the date X.
One study revealed that the game with the puppy enhances pleasure more than eating chocolate.

The scientists recorded brain activity during different sessions using EEG to find out what brings more pleasure.

Classes, which delivered more pleasurable sensations provoked activity in the left part of the brain that is associated with pleasure and happiness.

The result of the experiment, scientists have found that most people have experienced the joy of discovery at 10 euros next largest fun experience when you play with the puppy. Since you can not as you wish to find the money, you can make your pet and improve mood at any time every day.
11. nap

The experiment of Dr. Matthew Walker proved that in the absence of the required amount of sleep people are becoming more pessimistic and more responsive to negative stimuli.

The experiment involved sleepy students who had to memorize a series of words. They remember the 81% percentage of words with a negative connotation, such as cancer. And remembering another list of words with a positive color, could name only 41% of the words.

This is probably because the negative stimuli are processed in the tonsils and the positive and neutral – in the hippocampus.

Lack of sleep affects the hippocampus harder than the amygdala, so people who lack sleep quickly forget the good events and often remember the bad.
12. Enjoy a cup of tea

Neuropsychologist Rick Hanson, author of Hardwiring Happiness argues that notice and focus on pleasant things – a way to “train” the brain to feel happy.

10 seconds, the beautiful view outside the window, 20 seconds of pleasure from tea with chocolate, and you have already set the brain to good incentives.

Generally, we are used to much more responsive to negative stimuli than positive. This is explained by the desire to ensure the safety. Now, however, such a setup, “Stone Age” is not much help to survive, much hampered feel happy.

And you may well change the habit of focusing on the bad things, “reconfiguring” the brain to other incentives – positive. For this you need to pay attention to positive events, happiness and pleasure.
13. Enroll in volunteers

Dr. Suzanne Richards of Exeter University analyzed the order of 40 studies over the last 20 years, which related to volunteering and the level of happiness. It turned out that volunteers are almost no depression, and they thrive.

Scientists believe that this is due to several factors:

Do volunteers increased levels of physical activity. The activity takes place away from home, we have to walk, stand, work with your hands, etc.
Do more volunteers live communication, opportunities to make friends. Eye contact, smile – real social interaction improve mood.
Good works, as we have already pointed out in paragraph №5, help to feel happier.

14. More sex

The report Nick Dridakisa, the Institute for Research of labor, gives interesting results of the experiment.

It turns out that people who have sex at least four times a week, more happy and confident, they are better and less reason to suffer from melancholy moods.

In addition, sex positive effect on health , reduces stress, strengthens the cardiovascular and immune systems. A feeling of happiness and health are closely linked.
15. Just remember the happy times

Nostalgia of the happy events in the past helps to build a more optimistic forecasts for the future. Scientists from the University of Southampton conducted an experiment where participants had to remember and write nostalgic memories.

Their stories were much more positive and optimistic than those of the control group, which was asked to write a story about ordinary events.

The same thing happened when the participants listened to the nostalgic music and read poetry – they were more optimistic and happy than people in the control group who listened to music and read the usual conventional poetry, not related to the happy past.

So nostalgia for happier times directly affects the mood, increases self-confidence and sets a positive future.

To feel a little happier, sometimes simply to recall pleasant experiences in the past.

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