EAT A HEALTHY BREAKFAST. Starting your day with protein, complex carbs and fiber not only fuels your morning, it helps keep your blood sugar steady all day. By the way a doughnut is not a proper breakfast. Opt for a yogurt sprinkled with walnuts and topped with your favorite berries or a bowl of whole-grain cereal with low fat milk and sliced banana.
Time till mood boost: 15 minutes to one hour.
WORK OUT. You already know that exercise is good for your body, but it also has terrific mood- and energy-boosting benefits as well. Both aerobic exercise and weightlifting have been found to produce endorphins, the body's natural feel-good chemicals. Several studies, including one at Duke University, have found that, at least for some people, regular exercise--even brisk walking--can combat depression as effectively as taking certain medications. (If you have symptoms of clinical depression, such as persistent feelings of sadness or hopelessness, ideas about suicide, difficulty eating, sleeping or thinking, or a general lack of interest in life, get help from your doctor or a mental-health professional.)
Time till mood boost: Half an hour to several weeks.
SEE THE LIGHT. During the winter months when the days are shorter and bad weather hides the sun we often spend too much time indoors. Many people experience low energy, depression and even gaining weight. Sun light is the primary way to absorb vitamin D so be sure to check your levels to rule out a deficiency. Try matching your light exposure to the rhythms of a normal day. Take a morning walk in the sunshine, and limit your light exposure in the hours before bedtime.
Time till mood boost: Immediate to several days.
GET SOCIAL. It's tempting to just hibernate inside but just spending time with a friend or group of friends can provide an instant pickup. Not only is this enjoyable, research has also shown that people with more social support are healthier, have better-functioning immune systems, even live longer. So don't make any excuses...go be social.
Time till mood boost: Immediate.
TAKE A BREATH. Deep breathing is one of the fastest tension busters around, lowering levels of hormones such as adrenaline and cortisol and, according to one Harvard researcher, reducing feelings of depression. Here's one simple way to do it: Sit up straight and put your right hand on your abdomen and your left on your chest. Breathe deeply. Inhale through your nose and exhale through your mouth so that the right hand moves with your breath while the left hand stays still. Do this for several long, slow breaths, then concentrate on the newly relaxed feeling of your body as you return to breathing normally.
Time till mood boost: Immediate to several minutes.
LISTEN TO TUNES: Listening to music has a powerful effect on people's moods,In one study, listening to music reduced stress-hormone levels up to 41 percent. It's the music itself — not the lyrics — that affects mood. So listen to something with an upbeat rhythm and melody.
Time till mood boost: Immediate
SMELL: Essential oils contain natural phytochemicals that impact the limbic system. When you inhale the scent of an oil, the brain releases various neurochemicals to create physiological changes in body, mind and spirit. When you smell lavender, for example, serotonin gets released, producing a calming influence in the body.
Time till mood boost: Immediate
