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<\/p>\nIn trying times, it\u2019s natural to try to figure out how to boost your mood. You can try these nine expert-recommended ways to boost your mood that can help turn a frown upside-down even when you\u2019re short on time.\u00a0Please note however that if you\u2019re struggling with your mental health, reach out to a healthcare professional. Don\u2019t wait to seek help.<\/p>\n
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Exercise releases feel-good endorphins, so make time to move every day. While a fitness program like\u00a09 Week Control Freak<\/a>\u00a0with Autumn Calabrese is awesome, even small bits of movement can feel good.<\/p>\n \u201cIf you have a desk job, it\u2019s critical that you take movement breaks throughout the day,\u201d says Trevor Thieme, CSCS, Beachbody\u2019s director of fitness and nutrition content.<\/p>\n \u201cThese don\u2019t have to be long or strenuous \u2014 just a short walk, a few body-weight squats, or a brief yoga flow can help reduce stress, increase focus, and improve your mood,\u201d he adds.<\/p>\n \u201cFood has a direct impact on our mood in a variety of ways,\u201d says dietitian\u00a0Julie Feldman<\/a>, MPH, RDN.<\/p>\n Incorporating\u00a0mood-boosting foods<\/a>\u00a0(like fatty fish, whole grains, and blueberries) into your daily eats is a great way to influence your mood naturally.<\/p>\n That\u2019s another thing to love about 9 Week Control Freak \u2014 it includes creator Autumn Calabrese\u2019s signature nutrition program,\u00a0Portion Fix<\/a>, so you don\u2019t need to stress over what to eat!<\/p>\n There\u2019s nothing like a good night\u2019s rest to feel refreshed and ready to take on the day. Sleep is another natural mood-booster.<\/p>\n \u201cWe all need\u00a0quality, consistent sleep<\/a>\u00a0each night to restore the mind and body,\u201d says\u00a0Melissa Oleshansky<\/a>, Ph.D, a yoga teacher and licensed clinical health psychologist.<\/p>\n \u201cGoing to bed and waking up around the same time can regulate our\u00a0circadian rhythm\u00a0and keep our minds and bodies aligned with clarity and peace,\u201d she explains.<\/p>\n That\u2019s right: Bedtimes aren\u2019t just for kids.<\/p>\n Getting yourself into a new sleep routine (so you\u2019re not waking up exhausted) is definitely a habit worth establishing.<\/p>\n Keeping in touch<\/a>\u00a0with loved ones even during social distancing is a crucial mood-booster.<\/p>\n \u201cLack of social connections can contribute to depression, sadness, and loneliness,\u201d Oleshansky explains. \u201cEvery day we should pick up the phone and call a friend, co-worker, neighbor, or loved one. The art of talking and connecting with others can boost mood.\u201d (Even for you, introverts!)<\/p>\n You don\u2019t have to clear an hour. Quick check-ins are fine, and so are text threads if you\u2019re too busy for a call.<\/p>\n Be honest: How often do you sit down to eat a meal or enjoy a cup of coffee or tea? Pausing your day for a ritual like sipping a hot cup of tea is a nurturing way to slow down and think about your current mood.<\/p>\n It \u201callows space for the truth of what we are feeling,\u201d says licensed mental health counselor\u00a0Julie Booksh<\/a>, MA, LPC.<\/p>\n By trying too hard to fight a mood (this includes never taking time to breathe or slow down), this \u201ckeeps the nervous system stuck in fight or flight,\u201d she says.<\/p>\n Block out time on your calendar for meals, tea breaks, and other little \u201cresets\u201d throughout the day.<\/p>\n Love singing in the shower after a long day? Turns out, \u201csinging your mood\u201d is another strategy Booksh recommends.<\/p>\n \u201cSinging gives the mood a voice and allows movement and discovery,\u201d she says. \u201cYou might find yourself laughing at some point, too.\u201d<\/p>\n And science backs this up: Singing (whether you\u2019re talented or can\u2019t carry a tune) has plenty of\u00a0perceived emotional benefits<\/a>.<\/p>\n2. Choose good-mood foods<\/h2>\n
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<\/a><\/p>\n3. Get quality sleep<\/h2>\n
4. Stay connected<\/h2>\n
5. Slow down<\/h2>\n
6. Sing it out<\/h2>\n
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