No matter who you are or what sort of living situation you have everyone experiences low moods in their life. Stress is a contributing factor to why most people suffer from mood swings. Depression can also make you feel lethargic and unmotivated.
If you’re someone who struggles with mood swings, depression or even anxiety there are ways you can elevate your mood. There are natural medications such as kratom that you can try. Or try a lifestyle change such as eliminating sugar from your diet.
To help you transform your mood in a natural way we’ve provided 6 hacks for you to try. Keep reading to find out what the benefits of each of these mood boosters are.
1. Meditation for Mental Wellness
Studies have shown that regular meditation can transform your mood drastically. When you stress or if you’re under constant pressure your adrenal glands overproduce cortisol. Overexposure to cortisol can affect the function of the immune system, brain and organs.
Furthermore, stress can lead to chronic headaches, anxiety, and depression. Meditation can help minimize the effects caused by stress. Simply meditating for at least 10 minutes a day can reduce stress and depression.
How to Meditate
There are different types of meditation that you can try. The most popular way to meditate is sitting outside or somewhere comfortable where you feel calm. Then follow these steps:
- For beginners set a time limit between 5 and 10 minutes.
- Sit in an upright position on a comfortable surface. You can sit in a chair or on the floor with your legs crossed.
- Notice your body and the feeling of your clothes on your skin.
- Now notice your breathing. Breathe deep into your stomach instead of into your chest. Take slow deep breaths.
- Close your eyes and try to clear your mind. Take note when your mind starts to wander.
- If your mind wanders, gently bring yourself back to the present.
- The best way to practice mindfulness is to concentrate on your breathing.
It’s natural for you to start daydreaming when you meditate but the idea is to clear your mind completely. Focus on the sounds around you, your breathing and your body. Focusing on these factors will help you stay focused.
2. Natural Medication – Kratom
People who suffer from seasonal or chronic depression may turn to anti-depressants to help elevate their mood. On the other hand, there are natural medications such as kratom that you can try. There are various strains of kratom that work differently:
- Red Strain: Ideal for anxiety, depression and restlessness
- White Strain: Used as an energy booster and to help with mindfulness and focus
- Green Strain: Best for muscle and joint pain or illnesses such as fibromyalgia
The best kratom strain to elevate your mood would be a white kratom strain. This kratom strain has a euphoric effect that leaves you feeling calm, happy and positive. What’s more, white strains can also be used to improve your focus. Some people take white strains to help with ADHD.
How to Take Kratom
Kratom comes in capsule or powdered form. The dosage will depend on the product, strain and potency. You can consume the capsules with fruit juice or water. Don’t consume kratom with alcohol.
If you’ve got kratom in powder form you can mix it in with fruit juice. Most kratom users prefer to mix the powder in orange juice because the citrus improves activation time. Kratom can also be made into teas when the leaves of the plant are dried.
Always look at the specific dosage requirements of your kratom product for the best results.
3. Exercise to Boost Your Mood
Exercising has proven to boost the production of serotonin and dopamine in the brain. Serotonin is responsible for enhancing one’s mood and dopamine helps with memory, motor skills and learning. Additionally, exercising keeps you physically healthy and it improves your confidence.
How to Exercise
There are thousands of exercise routines that you can try. However, most people don’t exercise because some forms of cardio can put a strain on the body. For those who don’t like high-intensity cardio you can try:
- Yoga
- Walking
- Swimming
- Light jogging
Doing anything physical is constituted as exercise. If you want a fun way of exercising then try dancing. Put on your favorite tracks and dance around the house. Dancing is an excellent way to boost your mood because it’s expressive and allows you to let loose.
4. Eat More Leafy Greens
Leafy greens such as kale and spinach are rich in folate which is linked to lowering depression. Furthermore, folate can increase the dopamine levels in our brain which helps with focus and improved moods. Kale is also rich in antioxidants and vitamins which is better for your overall health.
How to Eat Leafy Greens
The best way to eat leafy greens is to leave them raw. You can put spinach on sandwiches instead of lettuce or place them in your salads. You can also steam your spinach and have them as a side dish.
On the other hand, you can eat kale raw or cooked depending on your preference. Eating kale raw is more beneficial because cooking it can reduce its nutrient profile.
5. Cognitive Behavioral Therapy
For those who suffer from clinical depression and anxiety, you can try cognitive behavioral therapy (CBT). This type of therapy can help people combat negative thought patterns. Patients are taught to recognize when they’re having negative thought patterns and how to replace them with positive ones.
Where to do Cognitive Behavioral Therapy
There are hundreds of online platforms that teach cognitive behavioral therapy. However, if you want a one-on-one session you can find a local practitioner. There are also self-directed CBT that you can opt for which is proven to be just as effective.
6. Stop Eating Sugar
Consuming too much sugar can have a negative effect on your health, both mentally and physically. Studies show that consuming more refined sugar can increase depression. Vitamin B is a compound that helps sustain a positive mood. But refined sugar reduces vitamin B which can cause your mood to drop.
How to Cut Out Refined Sugar
You’ll find natural sugar in foods such as fruit and liquids such as milk. But refined sugars are found in junk food such as:
- Chocolate
- Doughnuts
- Cereal
- Sodas
- Pasta
- Bread
- Ketchup
- Peanut butter
The best way to cut out refined sugar is to change your eating habits. Eliminate all types of junk food that contains refined sugar for a week and see how it transforms your mood. You may find that after reducing your sugar intake you feel more energetic, happy and motivated.
Final Thoughts
Your mental wellbeing should be your main priority because negative moods can affect your sleep, work and relationships. Use the tips in this article to completely transform your mood so you can improve your life and be happier and more energetic.
