17 Ways to Instantly Boost Your Mood Before 9 a.m. from 17 Ways to Instantly Boost Your Mood Before 9 a.m.
17 Ways to Instantly Boost Your Mood Before 9 a.m.
17 Ways to Instantly Boost Your Mood Before 9 a.m.
Mornings can be rough for many, especially for those who aren't exactly “morning people.” If you are the kind of person who keeps hitting the snooze button, every minute after you actually get out of bed is crucial if you want to jumpstart your day. You may incorporate several habits into your routine to feel more joyous. Happiness is the ultimate goal in life. It can be achieved as soon as you open your eyes.
Running for 20-30 minutes
“Running is my go-to for energy,” Vida Health Head of Nutrition and Coaching Jennifer Gibson says. Studies suggest that exercise improves brain function almost immediately and the positive effects can make a big difference in the long-run. Exercise, including running, helps release endorphins, also known as the feel-good chemicals in the brain.
“When I have no time, a quick 7-minute workout is a great way to bring oxygen to the brain and freshen up,” Gibson says. Endorphins and endocannabinoids, known for relieving pain and promoting positive feelings (among other things), are chemicals naturally produced in the brain during exercise, research shows. “You can do a wide variety of exercises – squats, planks, pushups. A quick HIIT routine will get the engines running,” she adds.
Walking is the best exercises that anyone can do anywhere, Gibson says. Do it outside to really wake up as the sunshine give you energy for the day, she adds. Doctors often recommend running or at least walking as the best medicine. They believe that the chemicals that boost your mood after a run also help relieve stress. One study even found that it can help reduce the ill-effects of stress internally.
Let the sun shine in
Sunlight is the most effective way to treat the “winter blues,” or Seasonal Affective Disorder, according to experts. You need natural light to start your day on a high note. Sit next to a window when you you’re inside. If natural light is not an option, sun lamps will do. Ultraviolet lamps and bulbs at home can also help improve your mood.
Exercise before breakfast
Gibson exercises before eating breakfast because she has hectic and rushed morning, which is the case with most adults. Also, if you want to work out after consuming food, you’ll have to wait two or three hours. Otherwise you’ll end up feeling sluggish with upset stomach. What people consume before a workout is often the difference between a successful training session and giving up after five minutes.
Eat healthy (big enough) breakfast
Gibson is a huge believer in eating a big healthy breakfast, she says. “But it has to be a quality meal containing protein, whole grains and fruits,” she adds. Adding too many carbs is the biggest mistake people make when it comes to their meal in the morning, Lalo Fuentes, one of the most sought after fitness, sports training experts and private chefs in Hollywood’s entertainment industry, says. The perfect breakfast is a balanced one – enough quality fat, protein and lots of fiber.
Meditation helps bring balance back, Gibson says. Just don’t do it in bed, she adds. “Breathing properly brings oxygen in the body and helps clear your mind.” Studies show that meditation actually changes the way the brain works making it more efficient, by increasing grey matter. It is mainly composed of neurons and helps the brain process information; increased grey matter can make the brain better at managing emotions, controlling attention, maintaining focus.
Look at old photos
They can be of your kids as babies or other old memories that make you smile. Research has shown that when nostalgia is induced in the lab, it puts people in a good mood. In other words, thinking about cherished experiences from the past makes people feel good in the present and increases perceptions of meaning and a sense of connectedness to others.
Yoga has a certain kind of revitalizing power that that can help your body and mind to both unwind and recharge all at the same time. Gibson’s favorite pose is the Downward-Facing Dog. Other good poses to boost your mood include the Standing Forward Bend, Anjaneyasana (Low Lunge), the Dancer Pose, and the Camel Pose. Studies have compared the brains of people before and after doing yoga. Measures show mood improvements and less anxiety in those who practiced yoga.
Listen to upbeat music
“Music is a great way to wake up and feel happy as long as it’s not too intense,” Gibson says. “Jazzy and funk rhythms can do wonders in the mornings,” she adds. Research shows that people reported higher increases in subjective happiness (when you consciously try to improve your mood) after listening to positive music during five separate lab visits over a two-week period. “Many of my clients use playing a guitar as a stress-reliever,” she adds.
You are what you eat; the worse food you put in your body, the worse you will feel. You need to consume foods that are rich is omega 3 fatty acids. People who low on them may be more susceptible to depression, studies have shown. Choose oats over cereal because of their low glycemic index, which means they slowly release energy into the bloodstream and blood sugar and mood stable. Good food choices include nuts, lentils, fish, beans, bananas, berries, spinach, and beef.
Breakfast cereals may be delicious but they are full of sugar and will only give you a quick energy boost and then you’ll crash, Gibson says. “The same goes for the traditional American breakfast which includes muffins, bagels which are refined carbs.” You can avoid sneaky sources of the sweet stuff by paying close attention to the ingredient label. The empty calories from added sugars in desserts, drinks and candy can lead to weight gain and spikes in blood glucose levels, which make you feel down.
Dehydration will manifest as fatigue, and when people are tired, they are usually in a worse mood. There are scientific reasons as well. Even mild dehydration – about 1.5 percent loss in normal water volume in the body – can alter a person’s mood, energy level, and ability to think clearly, according to two studies conducted at the University of Connecticut. Neurons in the brain detect dehydration and may signal other parts of the brain regulating mood when dehydration occurs.
Don’t drink coffee right away
“I have no problem with coffee but don’t drink it first thing in the morning,” Gibson says, “Wait until you actually need it.” Exercise first to boost your mood and energy, she adds. Caffeine is chemically addictive. Many consumers may be unaware of their physical dependence because their frequent habitual consumption precludes a period of sustained abstinence (e.g. 2 days), according to John Hopkins Medicine. Symptoms of withdrawal from both include irritability, headaches, fatigue, anxiety, vomiting, and stiffness.
Inhale citrus scents
Research has shown that smelling citrus fragrances can restore the stress-induced immunosuppression, suggesting that they may have an effect on restoring the homeostatic balance. So smell lemon, for example, to increase the levels of norepinephrine, a hormone that affects mood. Gibson says that lavender and peppermint help, too, because they are relaxants.
Plan your day ahead
“Planning your day ahead can be really huge, and I can attest to that,” Gibson says. “Makin sure you’re ready for the day can make a big difference.” It’s like sticking to a New Year’s resolution – envisioning the successful end result of your actions will give you the energy and encourage you to keep going. Imagine the best case scenario and how you’ll feel once you’re there.
A touch can be very powerful. Studies have shown that friendly hugging can lower stress hormones and boosts the release of oxytocin, which is known to promote social attachment in some circumstances. Self-massages can also be very helpful.