3 Ways to Boost Your Mood at Work
3 Ways to Boost Your Mood at Work
By Jennifer Bashant, PhD
With May being Mental Health Awareness Month, it seems like a good time to think about what we can do to lift our spirits and brighten our days at work. Anxiety and depression are prevalent within many of our homes, and the pressures of returning to the workplace, for some of us, have made things even more difficult. Although these tips do not take the place of working with a professional mental health therapist, here are three simple steps you can take to help boost your mood:
1. Take Mindful Breathing Breaks
As we go through the day, we encounter stressors and triggers which tend to build up and accumulate. We feel the effects of these stressors in our bodies, and we many notice our minds responding with worried thoughts, by catastrophizing or adopting rigid black-and-white thinking. It can be helpful to build in a mindful breathing break every hour, or even just three times each day at designated times. You can use an alarm on your phone, watch, or computer to remind you that it's time to put work aside for a few moments and take five to ten deep breaths. This will only take one or two minutes, but you will experience tremendous benefits. Your muscles will have a chance to relax, your thoughts will most likely settle, and you will have an opportunity to bring your stress level back down to baseline. The time taken to engage in mindful breathing will add to your productivity and hopefully improve the way you feel throughout the day.
2. The Basics of Self-Care: Sleep, Nutrition, Move Your Body
We all know that these things are important in terms of our overall health and mental health, but how often do we actually take steps to improve in each of these areas? When reflecting on your sleep, consider the amount of sleep you are getting, but also consider the quality of your sleep. Think about the bedtime routine you have established and be sure that you are tech-free for at least an hour prior to the time you want to fall asleep. Nutrition is also a powerful way to impact your mood. Eating whole, unprocessed foods, and including foods high in omega 3’s, such as salmon, walnuts, flaxseed, and chia seeds, have been shown to improve mood. Finally, include as much movement as you can throughout the day. Our bodies are built to move, and in today’s society, we often spend hours upon hours sitting at our desks and on our couches. Look for ways to be active, including taking short walking breaks during the day, opting for the stairs rather than the elevator, and taking a walk each evening after dinner. In addition, as the weather warms up, look for ways to be active. Do you enjoy riding a bike, hiking, gardening, playing tennis, roller blading, or walking the dog? All of these steps add up and will increase the endorphins being released in your body to help keep you feeling good.
3. Soak in the Positive
Research in neuroscience indicates that when you take note of a joyful moment, then spend a minute or so soaking in those positive feelings, our brains respond by noticing even more joyful moments throughout the day. Our brains change shape and re-wire based on how we use them. So, if you tend to complain and criticize yourself and others, your brain will find even more to complain about. The good news is, you can train your brain to feel more gratitude and happiness simply by noticing when you feel good and appreciating those moments. Here’s a challenge: see if you can write down five things that have already happened today that made you feel happy, peaceful or grateful. Once you have your list, spend a couple minutes looking over each thing on the list and remembering exactly how you felt when it happened. Soak it in. If you had difficulty identifying five positive things, set the intention to notice five things between now and the end of the day. This is a practice you can continue each day, and I promise that over time it will change how you feel.
Although life may be hard right now, there are always small things you can do to feel just a little better. My hope is that this May, as we all focus on and prioritize our mental health, you will feel empowered to find small ways you can boost your mood. If you are experiencing clinical depression or other mental health challenges that are disrupting your quality of life, I encourage you to find a therapist who can help (www.psychologytoday.com is a helpful resource to find a certified professional in your area).