Foods to Boost Mood - 7

Tea

Fuzzy brain? Drinking caffeinated black, green or oolong tea may elicit a more alert state of mind, says a study in The Journal of Nutrition. Researchers think theanine—an amino acid present in these tea varieties—may work synergistically with caffeine to improve attention and focus. To reap the benefits, the study’s results suggest drinking 5 to 6 (8-ounce) cups of tea daily.

Foods to Boost Mood - 6

Coconut

When you’re stressed, the scent of coconut may blunt your natural “fight or flight” response, slowing your heart rate. People who breathed in coconut fragrance in a small pilot study at Columbia University saw their blood pressure recover more quickly after a challenging task. The researchers speculate that inhaling a pleasant scent enhances alertness while soothing our response to stress.

Foods to Boost Mood - 5

Saffron

In one study, from Iran’s Roozbeh Psychiatric Hospital at Tehran University of Medical Sciences, 50 women with PMS were given two (15 mg) saffron capsules or placebo capsules daily over two menstrual cycles, keeping track of their symptoms in diaries. By the end of the study, over three-quarters of the women who had taken the equivalent of a micropinch of saffron reported that their PMS symptoms (such as mood swings and depression) declined by at least half, compared with only 8 percent of women in the placebo group. In earlier studies, saffron had antidepressant effects comparable to the antidepressants fluoxetine (Prozac) and imipramine (Tofranil). Researchers believe that the spice works by “the same mechanism as Prozac,” helping to make the feel-good neurotransmitter serotonin more available to the brain.

Foods to Boost Mood - 4

Fish

Eating oily, fatty fish (salmon, tuna, sardines, rainbow trout) and mussels will give you omega-3s—a key mood-boosting nutrient and one our bodies don’t produce. Omega-3s alter brain chemicals linked with mood—specifically dopamine and serotonin. (Low levels of serotonin are linked with depression, aggression and suicidal tendencies, while dopamine is a “reward” chemical that the brain releases in response to pleasurable experiences, such as eating or having sex.)

Foods to Boost Mood - 3

Fruits & Vegetables (and other whole foods)

Another reason to eat healthy, whole foods! In a recent study of close to 3,500 men and women published in the British Journal of Psychiatry, those who reported eating a diet rich in whole foods in the previous year were less likely to report feeling depressed than those who ate lots of desserts, fried foods, processed meats, refined grains and high-fat dairy products. Previous studies have shown that antioxidants in fruits and vegetables and omega-3 fatty acids in fish are associated with lower risk of depression. Folate, a B vitamin found in beans, citrus and dark green vegetables like spinach, affects neurotransmitters that impact mood. It’s possible that the protectiveness of the whole-food diet comes from a cumulative effect of these nutrients.

Boost your mood - 10

Sing in the shower

The shower, with its cocoon of privacy and superlative acoustics, brings out the diva in us all. And we would be wise to let her take the steamy stage and croon away. Music therapists believe that singing boosts your mood. Bonus: singing also enhances immunity by increasing antibodies that fight sickness, according to one German study. So whether your style is Adele or Britney Spears, belt your heart out and soak in singing's mood and health benefits

Foods to Boost Mood - 2

Carbs

Despite persistent myths to the contrary, carbs don’t make you fat and they can boost your mood. In a new study in the Archives of Internal Medicine, people who for a year followed a very-low-carbohydrate diet—which allowed only 20 to 40 grams of carbs daily, about the amount in just 1/2 cup of rice plus one piece of bread—experienced more depression, anxiety and anger than those assigned to a low-fat, high-carb diet that focused on low-fat dairy, whole grains, fruit and beans. Researchers suspect that carbs promote the production of serotonin, a feel-good brain chemical. Also, the challenge of following such a restrictive low-carb diet for a full year may have negatively impacted mood.

Boost your mood - 9

Pucker up

Kissing is romantic, but it gives more than your sex life a lift. While male saliva contains testosterone, and a lingering lip lock turns out to be a reliable delivery system, smooching also floods the bloodstream with dopamine, which stimulates the same part of the brain as cocaine, for a natural high.

And if you need yet another reason to plant one on your beloved, smooch for heart health: Research shows that regular kissing reduces cholesterol in men and women alike. (Not in the mood for love? Here are 7 Ways To Bring Sexy Back.)

Boost your mood - 8

Tap into your spiritual side

The more frequently that people attend religious services, the more content they are, according to a study in the Journal of Economic Psychology. Faith and prayer, regardless of religion, satisfy a basic need to feel part of something bigger than ourselves.

If prayer isn't for you, try meditation or a restorative yoga class instead. New research shows that spiritual practices, such as regular mindfulness exercises, can actually change brain structure in a way that promotes a sense of well-being. So as a part of your day, set aside some time for prayer or meditation. It'll lift your spirit—literally.

Boost your mood - 7

Get a move on

"Exercise sparks the release of feel-good endorphins, but it also satisfies something more profound: the human need to perform and excel. Exercise helps you feel like the captain of your own ship," explains Sonja Lyubomirsky, PhD, the author of The How of Happiness.

Although any fitness activity you enjoy is good, you'll enhance its benefits even more by taking it outdoors. A review of 11 studies published in Environmental Science & Technology found that people who exercised outside felt more energetic and were more inclined to keep at it. This is good news, because the rewards of physical activity are cumulative: The more you exercise, the clearer your mind. So as you're figuring out your holiday calendar, schedule an ice-skating outing or a cross-country ski day. You'll feel more energized and ready to tackle your errands.

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Go with the flow

Some joyful moments seem to call for conscious reflection and dissection. At other times, we savor experiences best when we simply immerse ourselves in the present moment, without deliberate analysis or judgment.
Listen to your favorite music with headphones in a dark room. Lose yourself in a novel you just can't put down. Set aside enough time at least once a week for your favorite hobby so you can attain a level of absorption known as the "flow" state.

Boost your mood - 5

Track the good stuff

Every night, write down three things that went well for you that day, no matter how minor. (In fact, 39% of people say catching up with family at night is the highlight of their day, according to a Coca-Cola Global Happiness Survey.) Be descriptive and note the role you played in making each happy moment happen. You'll be increasingly mindful of how much control you have over the bright spots in your life.

Boost your mood - 4

Lighten up

After just three weeks of bright-light therapy, more than 50% of the participants in a study about depression reported a better mood and sounder sleep. An hour of bright indoor light a day was as effective as antidepressants—and had no side effects. Best of all, mood continued to improve for weeks after treatment. (Learn more about how light therapy works with How To Prevent Winter Blues.)

Boost your mood - 3

Flip through old photos

When you're feeling down, break out your kids' baby albums or pics from your favorite vacation. It may actually make you feel happier than a square of Godiva chocolate would! That's what researchers at the United Kingdom's Open University found after they examined how much people's moods rose after eating a chocolate snack, sipping an alcoholic drink, watching TV, listening to music, or looking at personal photos.

The music and chocolate left most people's moods unchanged; alcohol and TV gave a slight lift (1%), but the winner by a long shot was viewing pictures, which made people feel 11% better. To keep your spirits high, try hanging one of your favorite photos at eye level in an unexpected spot, such as taped to the window in front of your kitchen sink. You'll score a quick mood boost when you're doing something mundane, such as washing dishes.

Boost your mood - 2

Do a good deed

People who volunteer are likelier to be happier than those who don't—regardless of how much money they make or other socioeconomic factors. Researchers believe volunteering boosts happiness because it increases empathy, which makes you appreciate all the good stuff in your own life.

Pitching in for a regular cause in your community is ideal (such as serving food at your church's soup kitchen), but you can make a difference in other ways in mere minutes. Become an organ donor or sign up for a charity walk. For the person on your holiday gift list who has everything, consider donating money to a good cause in their name. Check out villagevolunteers.org for ideas: Just $20 buys a water filter to give Kenyan orphans clean drinking water, and $35 is enough to purchase 10 mosquito nets to help prevent malaria.

Foods to Boost your Mood - 1

Chocolate

This may not be news to you, but it is good to know is that there’s some science behind the theory that chocolate makes us happy: eating dark chocolate (1.4 ounces of it, to be exact) every day for two weeks reduced stress hormones, including cortisol, in people who were highly stressed, a study done at the Nestlé Research Center in Switzerland recently found. Experts believe it could be thanks to the antioxidants in chocolate. When you do indulge, be sure to account for the 235 calories that 1.4 ounces of chocolate delivers—or you may be stressed to see extra pounds creeping on.

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Shop smart

Money may buy happiness, but only if you spend it wisely. To get more happiness for your dollar, splurge for experiences instead of stuff. Miriam Tatzel, PhD, of Empire State College surveyed 329 shoppers and found that "experiencers"—consumers who are easygoing about spending on a great meal out or a concert, for example—are happier than those who lavish their money on material goods such as clothes or jewelry. Added bonus: Experiences allow you to spend quality time with family and friends; a new pair of shoes is a solo endeavor.

30 ways to improve your mood!

30 Ways to Improve Your Mood When You’re Feeling Down(Source is this wonderful site)

“The secret of joy is the mastery of pain.” ~ Anais Nin  
When I was eighteen, I got depressed and stayed depressed for a little over a year. For over a year, every single day was a battle with myself. For over a year, every single day felt heavy and pointless.

I have since made tremendous progress by becoming more self-aware, practicing self-love, and noticing the infinite blessings and possibilities in my life, but I still have days when those familiar old feelings sneak up on me.

I’m not always self-aware, I don’t always love myself, and sometimes I agonize over everything I don’t have or haven’t accomplished.

I call these days “zombie days.” I’ll just completely shut down and desperately look for ways to distract myself from my feelings.

I suspect we all have zombie days from time to time. I think it’s important to give ourselves permission to not always be happy, but there are also simple ways to improve our mood when we’re feeling down.

Everybody is different, and everybody has different ways of dealing with pain, but if you’re looking for suggestions, you may find these helpful:

1. Step back and self-reflect. Whenever I start feeling depressed, I try to stop, reflect, and get to the root of my feelings.  

2. Reach out to someone. I used to bottle up my feelings out of fear that I would be judged if I talked about them. I’ve since learned that reaching out to a loving, understanding person is one of the best things I can do.   

3. Listen to music. Music can heal, put you in a better mood, make you feel less alone, or take you on a mental journey.   

4. Cuddle or play with pets. I have really sweet and happy dogs that are always quick to shower me with love whenever they see me. Spending quality time with a loving pet can instantly make your heart and soul feel better.  

5. Go for a walk. Walking always helps me clear my head and shed negative energy. It’s especially therapeutic if you choose to walk at a scenic location.  


6. Drink something healthy and reinvigorating. For some reason, orange juice always puts me in a better mood and makes me feel revitalized and serene. There are many health and mood benefits of drinking orange juice and other fruit juices.  
  
7. Write. Writing is usually the first thing I do when I’m feeling down. It always helps me get my thoughts and feelings out in front of me.    

8. Take a nap. Sometimes we just need to recharge. I always feel better after getting some rest.   

9. Plan a fun activity. Moping around never helps me feel any better, so it usually helps to plan something fun to do if I’m feeling up to it. It can be something as simple as creating my own vision board or something as big as planning a trip.    

10. Do something spontaneous. Some of my favorite memories entail choices I made spontaneously. We should all learn to let go of routine every now and then and do something exciting and unplanned.      

11. Prioritize. Sometimes I feel depressed when my priorities are out of balance. I try to make sure I’m giving a fair amount of attention to all the priorities in my life, such as work, relationships, health, and personal happiness.

12. Look through old photographs or snap some new ones. Sorting through old memories or capturing new ones usually puts a smile on my face.   

13. Hug someone. I am definitely a hugger. Hugs are such an easy way to express love and care without having to say a word.  

14. Laugh. Watch a funny movie or spend time with someone who has a good sense of humor. Laughing releases tension and has a natural ability to heal.  

15. Cry. I don’t like crying in front of people, but whenever I have an opportunity to slink away and cry by myself, I always feel better afterwards. Crying releases pain.  

16. Read back over old emails or text messages, or listen to old voicemails. Whenever I feel dejected or bad about myself, I like to read kind emails and comments from my blog readers or listen to cute voicemails from my grandmother. Doing so reminds me that I’m loved, thought about, and appreciated.  

17. Reconnect with someone. Get back in touch with an old friend or a family member that you haven’t spoken to in awhile. Reconnecting with people almost always puts me in a good mood and fills my heart up with love.   

18. Write yourself a letter. I try to separate myself from my ego and give myself a pep talk every now and then. Cicero said, “Nobody can give you wiser advice than yourself.”  

19. Try a deep breathing exercise. There are all kinds of deep breathing exercises out there. Find one you like and do it whenever you’re feeling stressed or overly emotional. 

20. Cultivate gratitude. Practicing genuine gratitude on a daily basis has been a major source of healing in my life. When I step back and notice everything I have to be grateful for, it makes me feel like I have everything I need and that nothing is lacking. It makes me feel whole.   

21. Re-watch a funny or inspiring YouTube video. I recommend Webcam 101 for Seniors. That video cheers me up every time. There are so many funny and inspiring videos online.    

22. Bake something. Baking has always been therapeutic and entertaining for me. Plus, I can eat whatever I baked and share it with others afterward.  

23. Get out of the house. I work from home, so a large majority of my time is spent indoors, planted in front of my laptop. I have to make a point to get out every now and then, whether it’s to get some fresh air or go out to eat with a friend.   

24. Focus on what truly matters to you. Sometimes I forget what matters to me and what isn’t that important. Some things just aren’t worth getting too upset over.  

25. Take a negative comment or situation and look for something positive about it. If someone says something negative to me or I get stuck in an unpleasant situation, sometimes it helps to look at it from a different angle. Perspective is everything.  

26. Daydream. Take a mental vacation. Let your mind wander for a while.  

27. Let some natural sunlight come in. Opening all the blinds and curtains and letting natural sunlight flood your home can help elevate your mood.   

28. Take a mental health day. Sometimes we just need to take a day to clear our heads and nurture our souls. My mental health has a history of being a bit erratic, so nurturing it is a priority in my life.     

29. Let go. This is a very simple mantra of mine. I usually say it to myself multiple times each day, which has been very liberating and empowering.    

30. Read Tiny Buddha. And of course, you can always read Tiny Buddha! I personally love the quotes section. There is a category for almost every universal theme or emotion.

Remove DEPRESSION

1) Exercise

I usually walk my dog daily and was temporarily without her because of issues with the strata in my new building. I didn't realize what an anchor these walks (and my dog) had been until they were gone. Petting a dog boosts levels of the feel-good "love" hormone oxytocin and decreases levels of stress hormones - I'll attest to that!

Exercise boosts levels of serotonin and dopamine in the brain, and has been shown to be as effective as antidepressants. I began working out for at least 30 minutes a day to great music (another mood-booster) in the gym downstairs and started dancing flamenco again. I also eventually found a way to be reunited with my little Tina, hallelujah.

2) Yoga

Studies show that doing yoga several times a week helps symptoms of depression. I have a few 20 minute yoga programs on my computer that I'd found online; I downloaded them to my phone and did one every morning. It made my mind and body feel so much better, and I focused on breathing out my stress and other concerns.

3) Friends and Family

My move had made it hard to visit cherished friends who now lived up to an hour away, and relationships are so important for well-being. I focused on building friendships with people I met in my new area (church turned out to be a great place to connect with people) and found ways to stay connected to old friends, such as calling someone every time I was in my car. During one particularly rough month I accepted an invitation from my sister to go on a long weekend vacation with her family to the beach. I discovered that few things make me feel better than being with loving family and building sandcastles with my 3 year old godson, so good.

4) Brain-Boosting Foods

I have a degree in Dietetics (Human Nutrition) and am hyper-aware of the impact of food on the brain. I started making "green smoothies" every day, reduced sugary treats, and upped my intake of fruits, vegetables and fiber. I ate lots of wild salmon - omega-3 fatty acids are so good for brain - and other healthy proteins. I also took my usual fish oil supplements and increased my daily dose of Vitamin D3, as there is a link between Vitamin D and mood.

5) "What Went Well"

I am a huge fan of Dr. Martin Seligman, the founder of positive psychology. One of his favorite tools, which his research has found to have a profound effect on well-being, is the exercise "What Went Well". At the end of your day, look back and find three things that went well. Reflect on them, and even replay them in your mind, revisiting those good feelings. I started doing this more actively - it's quite incredible how powerful this small exercise is (as are other gratitude practices).

6) Limit Alcohol

I had started cooking more, which I was really enjoying, but got into the new habit of nursing a glass of wine while doing my best chef imitation. Naturally we'd end up having more wine with dinner. Though I never drink to get drunk, I was drinking much more often than usual and finally made a connection between wine the night before and a particularly grumpy or moody next day. Alcohol is a depressant (I've written about the impact of alcohol before), but this was the most acutely I've ever noticed it. I went back to my usual single glass of wine every week or two and quickly noticed a difference.

7) Spiritual Time

A long list of studies have shown a positive effect of spiritual practices and beliefs on mental health. In this new version of my life, my altered routine had pushed aside one of my usual practices: time spent in prayer and contemplation every morning. I got back to that religiously (pun intended), and my days felt much more anchored and stable.
Almost immediately I noticed these tactics take effect. It was quite dramatic how quickly my mood would turn from moody to upbeat after a round of yoga or treadmilling to great tunes in the gym. I feel very grateful that I happened to have the knowledge to be able to turn things around as I did.

Boost your mood!

LOSE THE RUDE AWAKENINGS

Download Sleep Cycle app on your smartphone (69p) for an gentler morning wake up call

Waking up in the dark every morning is hard enough without an angry alarm clock. For a gentler start, download the Sleep Cycle app on your smartphone (69p). It sends you to sleep with soothing ocean sounds and, if you pop it under your pillow, it will monitor your sleep by picking up your movements, and rouse you in your lightest sleep phase, so you wake more easily.

SEE THE LIGHT

Winter blues affect around one in five people in the UK, according to the Seasonal Affective Disorder Association. The lack of sunlight affects our circadian rhythm, which regulates our internal body clock. When this is out of sync we feel lethargic during the day, don’t sleep well at night, feel anxious and overeat.

To banish the blues, sit by windows and go outside on brighter days. Or buy a light box and use it for 30 minutes a day. The boxes give out 10,000 lux of white light — equivalent to the light you’d get outside on a clear day. Try the Lumie Bright Spark, £115.

LISTEN TO SAD SONGS

Forget upbeat music — scientists say listening to sad songs is the best way to boost our mood. Sad songs regulate low moods and loneliness, as they help us to express emotions, according to Tokyo University scientists. They also make us feel calmer.

TAKE A TEA BREAK

Scientists have found that the ritual of having a tea break can help boost your mood and creativity

Take a break from your desk and put the kettle on. Dutch scientists found that the ritual of having a tea break can boost your mood, increase creativity and help with problem solving.

Caffeine is a stimulant and tea contains theanine, an amino acid linked to relaxation. An experiment with 150 people asked one group to make tea during their breaks and the other group to drink water.

Participants were then tested to assess their mood. Those who drank the tea had a greater desire for success in the tests than those given water, and also had a faster response time when faced with difficult problems. People who drink tea four times a day also have lower cortisol, according to a University College London study.

STAND ON YOUR HEAD

Yogis are big fans of what are called ‘Inversions’ — basically putting your body upside down. The rush of blood to the brain boosts energy and improves concentration. It also reduces the production of cortisol, which can destress you in the short term and help with depression over the longer term.

If you haven’t done a headstand since school, try it leaning against a wall, or lie down and put your arms under your back while raising your legs to the sky.

WEAR A RUBBER BAND ON YOUR WRIST

The Fitbit band (from £59.79) tracks your footsteps, distance travelled and calories burned

to break a habit, try wearing a rubber band as a bracelet. When you catch yourself engaging in the bad habit, snap the band hard enough to create mild discomfort.

Like Pavlov’s dog, Yale scientists argue you should begin to associate the bad habit with a negative emotion, which makes you more likely to stop.

. . . OR TRY THE HIGH-TECH VERSION

Exercise is said to be as effective in boosting mood as anti-depressants. If you’re not a fan of the gym, trying to walk as much as you can, ideally aiming for 10,000 steps a day.

The Fitbit band (from £59.79) tracks the number of steps you take, the distance you walk and calories burned, as well as showing how you’re stacking up against your daily goals.

At night, it also tracks your sleep cycle and wakes you in the morning by a vibrating alarm.

STAND UP

Sitting for hours at a time can increase your chances of diabtes, heart disease and obesity

Sitting is the new smoking, according to a growing body of research that shows sitting for hours on end increases our chances of diabetes, heart disease, obesity and early mortality, not to mention back pain.

Consider investing in a stand-up desk. Posturite’s sit-stand desks are height-adjustable, and the simplest option is £389. Or try the Go Standing Desk, which you pop on top of your normal desk (£99, amazon.co.uk). Advocates report improved concentration, mood, energy levels and posture.

EAT RAW CHOCOLATE

We all reach for chocolate when we’re feeling low, but raw chocolate could actually help.

With no dairy, sugar or additives, raw chocolate is cacao in its purest form (the beans are not roasted and mixed with sugar and additives, as in a normal chocolate bar).

Cacao is rich in antioxidants, magnesium, iron, zinc, copper, vitamin C and more — which all boost the immune system — as well as being rich in tryptophan, a mood-enhancer that has the same impact as love on our brain.

Try Beond’s Organic Raw Chocolate Bar (£1.39, therawchocolateshop.com).

EXERCISE FOR A MINUTE

Set yourself small goal that will be easy to achieve, the thrill of meeting your goal will encourage you

How many join a gym, but never use it? Psychologists have a handy hint to help you stick to a habit: just set ludicrously small goals, e.g., going for a one-minute run.

They say that once you hit your one minute, you’ll get the thrill of meeting your goal, and this will encourage you to keep going.

Some say just putting on your trainers is enough — once they’re on, nine out of ten people say they automatically go to exercise.

JUST BREATHE

one thing that has been found to make you happier, more creative, and less anxious, as well as easing arthritis, slowing Alzheimer’s, improving sleep and reducing cold symptoms, is mindfulness meditation. Sitting in silence and taking long, slow breaths reduces stress by helping us to slow down and end negative thoughts.

You can do it on your own, or download the Headspace app (£4.99 a month), which talks you through a different ten-minute guided meditation each day. The first ten sessions are free.

WRITE A THANK-YOU LETTER TO SOMEONE

Not just for auntie’s Christmas present, but thank people for the effect they’ve had on your life. A paper in the Journal Of Clinical Psychology found in a study that those who wrote letters of gratitude to others reported a happiness boost lasting weeks.

Boost your mood in three minutes!

The mind-body connection is well-documented in research from neuroscience, psychiatry, and medicine. Findings have consistently shown that our emotional experience (stress, anxiety, anger, sadness, etc.) can have a negative impact on our health. The good news is that, when harnessed correctly, we can use our mind to help heal the ailments of the body. The reverse is also true. When we are in emotional distress, we can use the body to shift our feelings.

Take Back The Reins -- Harness The Power Of The Mind-Body Connection
 
When we are stressed, scared, or sad the brain sends cues to the body that danger is present and the body assumes its natural fight or flight response. This can result in muscle tension, increased heart rate, increased body temperature, shortness of breath, etc. This fight or flight response is very helpful when there is actual physical danger present (i.e., help us run from a potential predator), but rest of the time it just sounds a fire alarm in the body even though there is no smoke. However, we can send a message back to the brain that things are actually safe by making subtle, yet powerful shifts in the body. Through adopting different postures, changing our facial expressions, or even placing a hand on our heart we can slow the body's stress response and start to sooth the emotional pain we may be experiencing.

Smile  --  Especially When You Don't Feel Like It
 
When Buddhist teacher Thich Nhat Hanh said "Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy," he was really on to something. Turns out that there is evidence to validate his assertion. Research by Tara Kraft and Sarah Pressman at the University of Kansas demonstrated that smiling can alter our stress response in difficult situations. Their study indicated that smiling, even if one is not feeling happy, can slow heart rate and decrease perceived levels of stress. Smiling sends a signal to the rest of our body that things are okay, it's safe to let down our guard. So next time you are feeling overwhelmed, try smiling, even if you don't feel like it. It might just make a difference. (Tip: If you really can't get yourself to smile, practice holding a pen or a chopstick in between your teeth. It mimics the same expression as a smile and can produce the same effects.)

Posture  --  Sit Up Straight And Take Up Space
 
Shifting our posture can also shift how we feel. A study by Brion, Petty, & Wagner in 2009 reported that sitting up straight positively influenced peoples feelings of self-confidence, while slumping over had the opposite effect. Additionally, research by Amy Cuddy and Dana Carney at Harvard University has shown that holding "power postures" for 120 seconds can create a 20 percent increase in testosterone (helping to boost confidence) and a 25 percent decrease in cortisol (reducing stress). In order to reap these benefits try assuming an open and expansive posture. Take up space, put your hands on your hips and spread your feet (think wonder woman) or lean back in a chair and spread your arms. Hold the posture for at least two minutes. For more info on Cuddy's research you can watch her TED Talk "Body Language Shapes Who You Are."

A Hand On Your Heart Is Not Just For The Pledge Of Allegiance
 
Touch is also a very powerful healing tool. When we are sad we often turn to others for a hug or to be held. We can actually provide ourselves with some of the same benefits. During a particularly distressing moment try placing a hand on your heart, rubbing your own arms, or massaging your own head. May sound cheesy, but it actually can be very helpful in slowing the body's stress response. Pairing this with the self-compassionate thoughts such as, "This is really painful right now, but this too shall pass" can help sooth the discomfort of the present moment both physiologically and mentally.

So next time you are feeling overwhelmed by whatever is arising for you emotionally, try standing up straight, smiling, or putting a hand on your heart. For a super boost, try all three.

Boost your mood in FIVE minutes


1. Make your bed . This isn't about being a clean freak. It's a small ritual that can help create a calm environment for you in your bedroom -- and a soothing bedroom is part of "sleep hygiene" -- little habits that can help you sleep better. Author Gretchen Rubin recommends making your bed as a daily habit in her book, The Happiness Project . Do it first thing in the morning, and you've got one less thing to worry about for the rest of the day.
 
2. Pack a snack. Before you head out the door in the morning, prep a healthy snack to take with you. Ideas include fruit, unsalted nuts, and low-fat cheese or yogurt.  When you get hungry later in the afternoon, you'll be ready!
 
3. Clear your desk. From stray papers to scattered coffee mugs, clutter can make you lose focus and curb productivity. Declutter your outer environment and you may feel more organized and better able to concentrate on the task at hand.
 
4. Pump up the music. Several studies have found that listening to music can help lower blood pressure, reduce stress, and boost mood. The right music has the power to change your attitude. So load up your MP3 player and create a playlist that will make you smile -- whether you're working or working out. As long as you don't blast it (bad for your hearing), this is a safe, healthy way to make your day more enjoyable.
 
5. Sniff a lemon. For a quick de-stressing trick, turn to an underrated sense -- your sense of smell. Japanese researchers found that linalool; a substance found in lemons, may turn down the classic "flight-or-fight" stress response. Not into lemons? Try basil, juniper, or lavender -- those scents have also been found to lower stress.  

6. Stretch. No need to put on your yoga pants or get all bendy. Just a few easy moves will do. Stretch your arms overhead. Raise and lower your shoulders a couple of times. Stretch your legs as you lean your torso against a wall. Be gentle, so you don't overdo it.  Stretching can help improve your circulation and flexibility, and may help ease the tight muscles that come with stress.
 
7. Meditate . It's easier than you may think. Here's how: Settle into a comfortable position in a chair or on the floor. Then follow your breath -- in, out -- for a few minutes. Thoughts are bound to bubble up in your mind -- no problem. Just let them float by and turn your attention back to your breath. Meditating daily, even just for a few minutes, may help tame stress.
 
8. Keep a gratitude diary. Take a minute every day to write down what you're thankful for -- big or small. It's easy to vent about weather, traffic, or job woes, but complaining brings negative energy along with it. Being thankful for what you have can make you appreciate all the positives in your life.
 
9. Turn off your electronics. Take a little break, already, from all your gadgets. Staring at computer screens and electronics all day long can zap your energy and encourage inactivity. So log off -- of everything -- every now and then. This is especially important to allow you to unwind and relax before bed. Just because the world is on, 24-7, you don't have to be!
 
10. Prioritize. Give yourself permission to admit that you can't do everything, all at once. Instead, you can nibble away at your to-do list, and feel more satisfied, by setting some priorities. So make a list, figure out what really matters, what can wait, and what you can skip. Work your way down the list, handling your top priorities first. Bit by bit, you'll get there!