Have you noticed you’re a little bit moodier lately? Or, maybe it’s your spouse that’s noticed (and hopefully smart enough not to say anything!).
Have you found yourself more sad, angry, or even more anxious these days? You may have noticed it coming out on the kids, or maybe your morning commute.
We’re only four weeks into Winter, with another eight to go – and boy does Summer feel like it’s a long ways off.
But, a 2015 study published in Depression Research and Treatment proves what we already know – the lack of sunshine has a really big impact on your mood and energy. That’s because it reduces your serotonin levels and your melatonin production increases.
So it makes sense that you’re moody and tired, but what can you do about it? Here are a few easy ways you can boost your mood naturally:
ENJOY DARK CHOCOLATE. A 2019 study published in Depression and Anxiety indicates a correlation between dark chocolate consumption and improved mood.
Try this easy Dark Chocolate Flourless Cake recipe to boost your mood.
GO FOR A WALK. While we often think of sunshine for boosting our mood, even just being near greenspace or interacting with nature can help significantly, according to this study published by Frontiers in Psychology.
Try a quick 20 minute walk at lunch or after dinner.
GET SOCIAL. A 2015 study published in the Journal of the American Geriatrics Society confirms that face-to-face interaction really does help to improve mood.
Try inviting a friend out for a walk or meet up for a hot cup of tea.
INDULGE IN AVOCADOS. Foods high in vitamin B6 help to improve your mood by increasing your serotonin and GABA neurotransmitters, as found in this study.
Other sources of vitamin B6 are grass-fed beef, chicken, or turkey, as well as pistachios, sunflower seeds, sesame seeds, pinto beans, chickpeas, and avocados.
Try making this quick Chocolate Avocado Pudding recipe.
EXERCISE MORE. According to this 2018 study published in Frontiers in Psychology, even just one workout can help improve your mood and energy. With that being said, I would definitely recommend keeping a regular workout schedule for mood management, especially if you struggle with Seasonal Affective Disorder (SAD).
Try committing to a 30 minute strength workout, three times weekly.
HAVE SOME FUN. Psychosomatic Medicine published a study in 2009 confirming that having fun will most definitely improve your mood.
Book yourself regular times to do something that brings you joy. Reading, hiking, biking, meeting up with friends, baking … whatever floats your boat.
ENJOY ALMONDS. Magnesium can help to improve your mood, according to this 2017 study. Almonds are a source of magnesium and a simple way to add a little mood-boosting magnesium into your life.
Try these uber delicious Almond Butter + Honey Cookies.
TAKE A NAP. Sleep is critical to a good mood, as this 2018 study released by Binghamtom University confirms. In fact, it found that less than 8 hours of sleep a night could bring on symptoms of depression and anxiety.
Focus on getting those 8 hours of sleep each night, but if you find your mood and energy are still low, don’t be afraid to take a quick 20 minute catnap to give them both a boost.
TAKE A MENTAL HEALTH DAY. It surprises me that there’s still a stigma around this one, but if you’re struggling with your mood then you need to take a day off to do all or any of the above.
A study published by the International Journal of Environmental Research and Public Health found that short vacations improve stress-levels, and I’m betting that even just one day off would help.
I’m a strong advocate for mental health days, and my kids take them regularly when they (or I) recognize that stress or anxiety are building. We’ve noticed so many benefits from it and I’d encourage you to give it a try.
EAT MORE QUINOA. The Journal of Nutrition published a study in 2003 that discusses the importance of iron for mood, as it helps with proper signalling of neurotransmitters in the brain. This is essential to your mood!
Try making this delicious Winter Kale Salad with Cranberry-Ginger Dressing.
While it’s easy to just sink into a bad mood, I’m going to challenge you to use one or two of these suggestions every week over the next eight weeks to see how it helps improve your mood.