Improve Your Mood
We all have our ups and downs. And some downs are worse than others.
It is important that when we are down, we do not immediately shift to positivity. Negative feelings are a message – that something is wrong, and we need to do something about it – be it acceptance, change ourselves, or change the circumstances.
Grieving or pain needs to be faced held and/or expressed,before it is healed. But when we feel we have understood the message, and expressed our sorrow, we need to help ourselves get out of the rut.
You could wait forever for circumstances, or others, to change; or you could do small things every day, to raise your vibration; therefore making it more likely, that you will be in a position to change your circumstances.
Below are my top 15 tools to raise your vibration.
1. List the things you are grateful for
One of the strongest, and simplest exercises is a daily Gratitude Exercise. Gratitude shifts attention, from the negative to the positive things in our lives. By putting more attention on the positive things in our lives, we attract more things to be grateful for.
Put in other words, we expand our awareness, of the positive things in our life.
Since many people, initially, find it difficult to see all the good things in their life, I give my clients the worksheet below. This is not exhaustive, and not absolutely required for the exercise. I do however suggest you write the list down, not just list it in your head. Then read the list again, with a real sense of appreciation in your heart.
2. List your qualities and achievements, and read them regularly
This is similar to the above exercise, but focuses, on the things you have achieved, or been blessed with, in your life. It counteracts our natural tendency to remunerate our mistakes.
The worksheet below helps you go through this exercise.
4. Do the “Why I want it” exercise
I love this process by Abraham Hicks. It entails listing the reasons why you want something.
It raises your vibration, by shifting your attention from the lack of something, to the feeling it would give you, to have it or experience it.
If, for example, you are feeling down, because you feel lonely, your “Why”‘s could be:
- To have fun with my friends.
- To laugh with my friends.
- To feel good, when I help my friends.
- To have someone to talk to, about my problems.
I suggest, however to write them in the present tense. Something like this:
- I enjoy doing fun things with my friends.
- I laugh a lot with my friends.
- I feel good when I help my friends.
- I feel better when I discuss my problems with my friends.
5. Help someone else
This could be as simple as taking the time to talk to someone who is lonely or doing an errand for someone who is very busy. Please do remember, that charity starts at home, and the people close to you, maybe feeling neglected or overwhelmed. Start there first.
While giving money to charity may make you feel better, I suggest giving your time and energy, for this purpose. You need direct contact with the receiver here, and maybe also, to see and feel the results of your actions.
If nothing else, for a few minutes, you will put your attention off your problems, and onto helping someone else.
6. Do something out of your comfort zone
This gives us a kind of adrenalin rush, plus makes us feel good about pushing ourselves. It may also help to strengthen your self-confidence, by overcoming your fears.
For some going for a coffee on their own, or dancing, may be out of their comfort zone. For others, it may be something more adventurous, like abseiling or bungee jumping.
7. Prepare a list of things you enjoy
How about preparing a list of things you can do, either on your own and/or with friends, that make you feel good. Here are some ideas:
- Preparing your favourite meal.
- Going for a walk in the park.
- Playing a game with your friends.
- Going for a massage.
- Reading a thriller.
- Doing your favourite hobby.
I like to have some things I can do on my own, just in case no one is available; and some things, that I can invite friends to join.
You could also add some things you would like to try for the first time like joining a yoga class or trying salsa.
My favourite things are watching my favourite sitcom, going for sushi, going for a thick chocolate milkshake, weight lifting and yoga.
Start ticking them off.
8. Plan something fun, and/or to look forward to
You could plan a trip alone or/with friends. The planning and preparation itself can be fun. But will also give you something to look forward to.
It could be something else, like planning an evening out with your friends, or organising a party for a friend.
9. Start a new project
Start a new project, like learning a new skill, or a home improvement project. This can get you excited about the end result, and you will also enjoy the process of getting there.
Exercise has been proven to improve our mood. Exercise makes us feel good about ourselves, for having done something good for our health; and releases endorphins.
In the long-term, exercise can also improve our self-confidence, because we know we have worked regularly at something, plus the feeling of being and feeling fit and healthy.
Exercising does not have to be dragging yourself to the gym 3 times a week. It could be a jog near the sea, a game of tennis with a friend, a kick-aerobics class, or a fun Zumba class.
Meditation is said to be one of the few things that can raise your happiness ceiling. Each one of us is born with their own happiness ceiling. Meditation can raise this up, thus increasing your capability of feeling happiness.
Research has shown that meditation:
- makes people that practice, more self-content than non-meditators,
- improves physical and mental health,
- increases signs of happiness and heightened self-esteem,
- together with other aids for depression, reduces the symptoms of loneliness and general low mood, and
- regulates anxiety and mood disorders.
Many people find that it simply helps them feel more peaceful.
If nothing else it stops the snow-balling of negative thoughts.
If meditation is new for you, try using a guided meditation. You can join local groups, or listen to guided meditations on youtube or a meditation app, You can search a general one, or a guided meditation specific to what you are feeling right now.
I also find guided meditation very helpful in very tough times, when other types of meditation may be more challenging.
A particular favourite of mine is this one – https://www.youtube.com/watch?v=k6Xv_yUpvag).
This may sound like a cliche, but smiling actually does make you feel better. It usually also causes other people to smile back, and the connection helps to make you feel even better.
Try to feel the smile from inside out, and smile with your eyes as well.
13. Practice mindfulness
Practicing mindfulness, helps us to concentrate on the now and on what we are doing now. If we are truly in the now – absorbed in the action we are taking now, our surroundings, and the people around us now; we detach from our pain and sorrow; which is usually about something that happened in the past.
The book The Power of Now, by Eckhart Tolle, says there is no suffering in the now. Suffering comes from worrying about the past or the future.
Mindfulness can take many forms. But the objective of it is always to be in the now at the exclusion of anything else. I find paying attention to the detail of now helps – what am I doing and how, the texture, and sounds involved.
14. Use essential oils
Essential oils are said to help raise our vibration. I find that Rose Essential Oil helps me feel better. I like to use an oil burner.
Never use undiluted essential oils directly on your skin, and read the instructions on how to use your oils, and the oil burner.
15. Listen to music
Last but not least – listen to music. I would not go on a radio channel, which usually repeats the same commercial music, over and over again. Choose your genre of music from youtube or Spotify; or look out for relaxing or uplifting music.
Here is a great video by Teal Swan on how to improve your mood.
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