We have four weeks and one day until spring! That's right; spring begins on March 20th at 4:01 Central Standard Time. 

Seeing the end of the wintery tunnel is a welcome sight for many, but we still need to get through the next 29 days.

Let's look at some natural ideas to boost your mood any time of the year.

 

Nutrients

Make sure to give your body the nutrients it needs to thrive. This includes eating enough calories including healthy protein, carbs, and fat. Doing this through whole food sources will help provide the vitamins and minerals you need. So focus on eating meats, vegetables, fruits, nuts, and seeds at every meal. 

Packaged items are often high in sugar, refined grains, and omega-6 fatty acids. They also tend to contain chemicals and preservatives. These things do not provide good nutrients and cause inflammation in the body. Many common health concerns involve inflammation, so minimize these ingredients and stick to whole food.

Whole foods support the beneficial microbiome in our gut, especially if you eat fermented foods. Foods like yogurt, sauerkraut, kimchi, and kefir are rich in probiotics. You can encourage the good bacteria to multiply by giving it the food it needs. It thrives on fiber from fruits, vegetables, and starchy tubers.

 

Sleep

Getting the proper sleep helps boost your mood. Sleep in a cool room with a comfortable bed. Keep your room quiet or consider a sound machine. Only use your bedroom for sleep and sex. Generally, you will benefit from not being overly full or hungry. Be sure your diet isn’t too low carb or low fat. Since caffeine and alcohol interfere with your circadian rhythm, limiting them (especially later in the day) will help you sleep better at night.

Exposure to natural bright light in the morning may be the most important habit for a great night's sleep because it helps reset your circadian rhythm. Finding ways to be outside in these Chicago winters can be challenging, but exposure to natural light is extremely beneficial. It helps your sleep and directly impacts your mood significantly. Too much artificial light, however, can negatively impact your sleep and mood. Install black-out curtains, cover electronics that emit light, avoid screens two hours before bed (computers, smartphones, television, etc.), use blue light-blocking glasses, and wear a sleep mask.

Sleep hygiene is important, but good habits will not matter if you do not make enough time for sleep. Mathew Walker says, “You have more of a chance of being struck by lightning than you do of being in that tiny, tiny minority of people that can thrive with fewer than 7 ½ to eight hours of sleep.” And, remember, being in bed for eight hours does not equal a full eight hours of sleep; you need to account for the time it takes you to fall asleep.

 

Movement

I am more concerned about how much you move throughout the day than how much you exercise. When you think about the history of mankind, setting time aside to exercise is a fairly new concept. Our ancestors didn’t need to go to a gym, because they moved to secure food, shelter, and safety. It was a natural part of their life; their survival depended on it. Children also incorporate movement naturally in fun spontaneous ways. Unfortunately, we tend to lose this as we get older and "more mature."

Take some time to think about how often you move throughout your day as an adult. If your job requires you to sit for eight hours, are there ways to break it up? Remember that movement doesn't have to be strenuous. It could be as simple as walking to the water fountain, standing up for a phone call, or discretely stretching in your seat.

Here are some other ways to include movement in your daily life...

• sit on the floor or stand instead of reclining on a couch or a chair with a back
• take a movement break at work
• carry your child instead of using a stroller
• use the basket instead of a grocery cart
• put on music and dance around your house instead of watching TV
• take the stairs instead of the elevator
• park further away at a store

 

Stress

During times of stress, our bodies are designed to go into a state of fight, flight, or freeze. This stress response is beneficial during times of crisis, giving us the best chance of survival. After the threat has passed, we are supposed to transition back to a more relaxed state. It is not healthy to stay in an acute stress response for extended periods, but the chronic stress in our society can make it hard to come out of a stress response.

Things that make you smile and enjoy the present moment will help mitigate stress. Go for a walk, read a book, play with a pet, listen to music, connect with people you enjoy, make a cup of tea, develop self-care habits, practice gratitude, play like a child, or tell a joke. When you notice that you are stuck in a stress response, it is helpful to have some tools. Grounding is a way to bring your awareness back to the present by drawing your attention to your body and surroundings. Here are some simple practices to ground yourself…  

• Box Breathing (Healthline)
• 5-4-3-2-1 (The Blissful Mind)
• Self-Compassion Meditations (with Kristen Neff) 

Reframing how you perceive stress may change its impact. It is not easy to do, but try to… 

• lengthen your time horizon (will you remember this situation a year from now?)
• find things you can control (take small steps toward the desired outcome.)
• recognize that stress isn't always harmful (your body’s normal stress response doesn’t mean you are in danger.)
• embrace the benefits of stress (uncomfortable situations often bring growth.) 

 

Difficult Emotions

When we want to be happy, it seems like pushing difficult emotions will help. But, it generally doesn't and can make you feel worse. It is important to allow yourself to lean into painful emotions and accept them without judgment. Pushing difficult emotions aside can negatively impact your mental, emotional, and physical well-being.  

Difficult emotions tend to come like a wave, so let them wash over you and then pass. Lean into these emotions to the extent you can without getting overwhelmed and dysregulating your nervous system. Many people find working with a therapist allows them to process their feelings and get the resources necessary for emotional well-being. 

 

At your next appointment, let me know if you have tried any of these ideas and what else boosts your mood.

Dr. Jamie

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