Ivan Vdovin
4649 2 0
You’re probably sitting right now, reading the article, and you’re not in the mood at all. Sad and sad at heart. Everything seems to be fine, but something is missing and the question arises, how to cheer yourself up? If you don’t go into detail about the reasons for despondency, it’s quite easy to cheer yourself up. And with an upbeat mood, you become attractive to others.
Get involved in cultural education
Want to get a dose of joy? Try going to the theater and watching some play there. Or visit a museum. Researchers from Norway collected data Patterns of receptive and creative cultural activities and their association with perceived health, anxiety, depression and satisfaction with life among adults: the HUNT study, Norway on the pastime and mood of 50,000 people and found that those who attend more cultural activities (or participates in them), suffer less from depression and anxiety and demonstrate higher levels of happiness.
We found a significant positive relationship between attending cultural events and good health, life satisfaction, and lower levels of anxiety and depression in both men and women.
Steinar Krokstad, psychiatrist, director of the HUNT Health Research Centre, Levanger, Norway
It is curious that the men who participated in the study received more pleasure from those cultural events where they only had to contemplate beauty. For example, from museum or art exhibitions, plays, concerts. And women preferred events where they had to take an active part - meeting in clubs, singing, walking in the fresh air or dancing. At the same time, you can check whether this difference is confirmed in your case.
Other ways to cheer yourself up
Besides food, there are other ways to improve your mood, such as exercise. Just take a short jog somewhere in the park or along the street, you will immediately feel in a good mood, the meaning of life and overall vigor in your body.
✅Guide to changing yourself .pdf
Straight posture
The coolest thing our body has is a signaling system. Our psyche is accustomed to the fact that if a person stands straight, stretched out towards the sun, chest forward and there is a smile on his face, then everything is fine with such a person and he is in a great mood.
Therefore, the easiest way is to stand straight, shoulders back, chest forward, look at the horizon and smile. Feel how it becomes more and more pleasant for you to be in this state, your mood improves and you gain more confidence in yourself.
Physical exercise
The more you exercise, the higher your mood. Just try doing push-ups until you get tired and see how you feel physically. Usually your soul immediately feels great and you want to live.
Music
Turn on your favorite artist, enjoy the music that you like and enjoy, increase the level of endorphins in your blood easily and quickly.
Every person has music that gives them goosebumps, right? Just turn it on and enjoy life.
Go to a Hellinger constellation
This is a very cool type of psychotherapy based on generic dynamics. There you will cry very well, express your grievances and anger and understand a LOT of new things for yourself, realize that your life will never be the same, even if you are a skeptic, as I was at one time. More details about Hellinger arrangements.
Read more: What is assertive behavior?
I remember my first arrangement, I cried like a little child, resentment, anger and anger came out of me. But after such cleansing, flowers always bloom and the sun comes out from behind the clouds. And life acquires and is filled with meaning.
It turns out that you kill two birds with one stone and psychotherapy touches your deep-seated problems as deeply as possible and lifts your spirits. Moreover, the mood will remain for 5 days.
Walk
If you are not a fan of walking, then it is better to start walking right now for 30-60 minutes a day to maintain your tone. Better yet, try Swedish walking with poles. I have a friend who was constantly sitting still, well, that’s his job, he gained weight to 130 kg and realized that things weren’t going to work that way. I bought myself some walking sticks and have been walking with them almost every day for 2 years now. Now she weighs about 95 kilograms.
I noticed a positive way of thinking and generally stopped cursing the authorities and so on; it’s nice to look at a person when you constantly see him with a smile on his face. You can go for a walk in any weather, except for a hurricane, of course, for example, I used to walk around the park even in the cold so as not to sit at home and think about new discoveries. I recommend
Watch your favorite movie
Everyone has movies in their stash that they love to watch over and over again and get an unprecedented thrill from it. For me, such a film is “Poor Sasha” with Zbruev in the title role, I can watch it every day, but on the contrary, I do it less often in order to enjoy every moment. I especially laugh at the phrase “Uncle Venya from Alupka.”
There are a lot of comedies that give pleasure, or the series is good, I like Sherlock from foreign ones, I also get a thrill from watching the series over and over again.
Dance
Just dance to any music, you can start dancing with your present state, you express it in dance, then your mood begins to lift automatically, even if you are in deep sadness.
You can go to a club, of course, it’s more suitable for girls, especially if it’s a group of girls. Guys rarely go to clubs, which is understandable, almost all of us don’t know how to dance. If we knew how, we would go there all the time, as we received a lot of female attention.
✅Guide to changing yourself .pdf
Meet the opposite sex
This is not a good method, if you are not very communicative, but if you can start a conversation with a stranger without any problems, then I recommend doing this. I noticed that a little excitement during communication will release the hormone of happiness into the blood, and you will get a surge of good mood.
As an addition, acquaintance can be very useful; it has happened to me more than once when, when communicating even with a stranger, it turned out that they were useful to each other on mutually beneficial terms.
Call a friend
There are still people who lift your spirits. Call them, chat and have fun from the heart, telling emotional stories - it’s much nicer than being sad alone.
I understand perfectly well that among us there are introverts who have few friends, if you are like that, then of course this method will not work. Read below
A glass of cognac
A method for those who drink occasionally. If you drink just one glass, a wave of relaxation and warming will spread throughout your body. This method is not suitable if you are depressed or stressed, as alcohol will only worsen your current state.
As a good option, mix cognac with coffee and the effect will be doubled, or even tripled. And if you are in good company, the effect will not take long to arrive.
Draw your problem
Take pencils or open a graphics editor on your computer and start drawing whatever comes to mind, bright or dim, big or small, it doesn’t matter at all, just express your current mood.
You will notice that you started out with darker colors, and then more and more colorful and lighter tones appeared, giving you more mood.
Shopping
It’s more suitable for girls to go shopping, try on different outfits and maybe buy something, but it’s better to buy several things at once. The main thing is that there is enough money.
Read more: How do people become happy?
Shopping is also suitable for men, but in electronic stores. It's always nice to hold a new phone or camera in your hands, or even cooler a laptop. But the most delightful thing will be going into a car dealership and getting into a brand new car and sitting behind the wheel. The sad fact is that if there is no money, then the mood will remain at the same level, and even worse it can deteriorate. Therefore, it is not recommended for everyone.
Keep a diary
Much has been written about the beneficial effects of a diary on mental balance. Indeed, writing notes helps improve your mood, as confirmed by the study A “Present” for the Future: The Unexpected Value of Rediscovery by Ting Zhang from Harvard University.
Zhang and her colleagues found that the most ordinary and ordinary events recorded in a diary began to be perceived as more meaningful and pleasant over time.
That is, if you write about something mundane, such as going to the movies or meeting a friend, and then re-read the entry a year or two later, you will remember what happened, experiencing more joy and warmth than directly at the moment of the event. You can consider journaling as a way to “invest” some happiness in the future.
You are tired, take a rest...
Among other things, a bad mood is often a consequence of fatigue or nervous tension. Or maybe not enough hours of sleep. Give yourself a few hours to rest. Put everything aside, even if it seems to you that the world will collapse without you. Nothing will happen if you give yourself an unplanned day off, get plenty of sleep and simply mentally allow yourself to stay in bed for half a day or a whole day, not run anywhere and not save anyone. Relax, you deserve it!
Talk to a stranger
Researchers Nicholas Epley and Juliana Schroeder from the University of Chicago conducted the Let's make some Metra noise experiment. They gave a group of passengers on a Chicago train a $5 Starbucks gift card. In exchange, they agreed to start a conversation with their fellow traveler during the trip. The other group of subjects had to travel in silence.
As a result, those who overcame shyness and chatted with others showed improved mood and mental well-being. Those who had no contact with anyone did not become happier.
A similar study, Is Efficiency Overrated?: Minimal Social Interactions Lead to Belonging and Positive Affect, was conducted by specialists from the University of British Columbia. They also gave cafeteria patrons five-dollar Starbucks cards in exchange for a promise to strike up a small conversation with the barista. And such fleeting communication, despite its apparent insignificance, also led to an increase in the mood of the subjects.
So contacts with others, even short-term ones, improve our condition.
Set achievable goals for yourself
Small, accessible goals will help motivate you. Create some tasks for yourself or for your team if you are a leader. Setting the bar too high often only leads to disappointment when goals are not met on time. Reward yourself and your employees with small rewards for achieving these goals.
10
Spend time with friends and loved ones
Chatting with casual acquaintances is, of course, not bad. But more meaningful conversations with those who care about us are still more important.
Scientists from the University of Arizona conducted a study, Eavesdropping on Happiness: Well-being is Related to Having Less Small Talk and More Substantive Conversations, which tracked the emotional state of 80 people over four days. And it showed that the happiest people are those who communicate more often with relatives and friends on topics that seem important to them. Those who are socially active, but prefer casual conversations about nothing, are less satisfied with life. In general, finally call your grandmother.
Live in the countryside
According to Atlantic Media's Overall survey, Americans in the Suburbs Are Still the Happiest, the happiest people are those who live in rural areas, away from the hustle and bustle of big cities. 84% of respondents from this category reported their satisfaction with living conditions, but in cities only 75% were satisfied citizens.
Related results How Happy are Your Neighbors? Variation in Life Satisfaction among 1200 Canadian Neighborhoods and Communities was also received by happiness researchers from the Vancouver School of Economics and McGill University. They found that satisfaction levels among suburbanites were eight times higher than among those living in the concrete jungle. So consider moving to the countryside. Or at least go to the dacha to get some fresh air, and not hunch over potato plantations.
Article information
wikiHow works like a wiki, which means that many of our articles are written by multiple authors. This article was produced by 11 people, including anonymously, to edit and improve it.
Categories: Relationships | Friendship
In other languages:
English: Make Someone Feel Better, Português: Ajudar Alguém a se Sentir Melhor, Español: hacer que alguien se sienta mejor, Italiano: Tirare Su di Morale una Persona, Français: réconforter un proche, Deutsch: Dazu beitragen dass es jemandem wieder besser geht , Bahasa Indonesia: Memperbaiki Suasana Hati Seseorang, Nederlands: Iemand een beter gevoel geven, 中文: 让一个人感觉好受一点, العربية: التحسين من حال ة الآخرين, 日本語: 誰かを元気づける, Tiếng Việt: An ủi người khác
This page has been viewed 9843 times.
Was this article helpful?
Not really
Listen to sad music
It would seem that melancholic songs should not improve your mood, but, on the contrary, drive you into the abyss of depression. But no. The survey, The Paradox of Music-Evoked Sadness: An Online Survey, conducted by researchers from the Free University of Berlin, showed that many people listen to sad music in moments of sadness and it helps them get rid of sadness.
There are several reasons for this, as scientists have suggested. First, sad melodies allow us to experience catharsis. Secondly, they promote empathy.
In addition, sad music creates a feeling of nostalgia and brings back pleasant memories.
Overall, the researchers summarized, listening to sad songs can reduce negative emotions and provide comfort.
How mood works
Our body is full of resources, which it carefully stores and does not want to part with them, since everything is stored for a rainy day. If we constantly waste a resource, we will begin to restore it.
For example, if we have been in a positive mood for a week, then most likely there will be a decline in mood in the near future, since our psyche cannot be maintained at the same level, it runs out of recharge, which still needs to be recharged sooner or later. Therefore, when you are sad, your psyche switches to energy saving mode and does not allow you to waste resources that are important to it.
Help from a psychologist in eliminating negative emotions, life difficulties, improving self-esteem and self-confidence. Come in!
In general, if you are an ordinary person, then remember the main rule: if you are having a lot of fun today, then perhaps tomorrow you will be sad. I will tell you below about how to quickly recover and get back into a positive state.
Buy experiences, not things
Spending money on something material is very pleasant. But, according to the study The hidden cost of value-seeking: People do not accurately forecast the economic benefits of experiential purchases, published in The Journal of Positive Psychology, a pleasant experience brings us more positive emotions than something for the same cost .
Scientists have concluded that people are more willing to spend money on objects than on experiences because things are easier to appreciate, touch and examine. But those who did choose the experience ended up reporting that the emotions they experienced were more useful and more satisfying than material goods.
So, if you have a choice between renovating your kitchen or flying to Rome, and you want to feel happiness, choose the latter. Of course, you will then contemplate the updated interior for many years, but you will see the Colosseum only once... But who will argue that it is better than a freshly painted wall?
Proper rest
Excessive fatigue is a significant stress for the body. Unfortunately, most people don't know how to rest. Vacations should not be a waste of free time. It must be carried out with benefit and maximum utilization.
Possible options for spending time: the company of close friends or just interesting people, films for a positive mood, music for the mood, reading, creativity, fishing, solitude in the lap of nature, beauty treatments or just taking a relaxing bath.
It is good to combine individual versions of such activities with meditation. For example, yoga classes and music for the mood.
Also, we must not forget about the beauty of nature. How often in the bustle of the city people have no time to raise their heads and appreciate at least the beauty of the sky. Meanwhile, the pleasure of contemplating the natural beauty of the world stimulates an improvement in vitality.
It is important to find time exclusively for yourself, even if it is a small amount. One hour spent for pleasure awakens new reserves of energy, opens horizons, clears thoughts, awakens interest in meeting people, communication, new activities, and self-development.
And in all of the above there is hidden a reserve of good mood for our loved ones. And this is not selfishness at all, but healthy methods of keeping your sensual soul in good shape.
Look at the beautiful things
Smartphone manufacturer HTC conducted a study, Htc Research Reveals Good Design Makes Us Happy, showing that looking at beautiful things makes us happier. And if they are also functional, then even better. It doesn't matter whether you admire your smartphone, your designer desk, or your new kettle.
In a series of experiments, researchers showed volunteers things from three categories: beautiful, functional, and beautiful and functional at the same time. The results showed that well-designed, aesthetically pleasing and comfortable objects that are pleasant to use induce calm and tranquility. And they reduce negative feelings such as anger and irritation by almost a third.
Simply beautiful objects, while not particularly functional, reduce negative emotions by 29%, increasing the feeling of calm and ease.
In general, surround yourself with beautiful things. They lift your spirits.
Should I take vitamins?3
If depression drags on, the reason may be a simple lack of vitamins. Solving this situation is very simple - you just need to consult a doctor and purchase a suitable multi-complex.
This is especially important for residents of northern cities, those where the sun almost never appears. A bad mood can be caused by a lack of vitamins D, C, A and E. However, you should not prescribe them yourself; to make sure that the cause of your bad mood lies precisely in the lack of vitamins, you should get tested.
The best dietary supplement is blueberries; they are sold without a prescription.
Eat more fruits and vegetables
It's strange, but carrots and tomatoes can make people as happy as chocolate, a well-known source of endorphins. Researchers from New Zealand came to this conclusion. They conducted a 13-day experiment On carrots and curiosity: Eating fruit and vegetables is associated with greater flourishing in daily life, in which 405 people participated. And they came to the conclusion that those who ate more fruits and vegetables experienced more positive emotions. They also experienced increased levels of curiosity and engagement at work, and increased creativity.
These findings suggest that eating fruits and vegetables is associated with other aspects than just happiness. For example, a sense of purpose in life and the ability to be surprised.
Tamlyn Conner, PhD in Psychology, Senior Lecturer at the University of Otago in Dunedin, New Zealand
So, if you are sad and you can’t have something sweet, eat an apple.
What ways help you become happier? Share in the comments.
